I previously extolled the virtues of sticking to a programme for long enough to get every last drop of progress from it. Training consistency in general is a big talking point with trainers right now, and usually the intentions behind this are pure: trainers want you to know that striving for consistency in training is more important than pursuing gut-wrenching intensity in every session.
However, a rigidly consistent training programme may be a pipe dream for those of you with busy lives. No amount of consistency-worship is going to change your life commitments, and that doesn’t mean you’re lazy, lacking willpower, or unworthy of results. Here are my tips for making the best of your situation.
Make Smaller Commitments
As I’ve said previously, smaller fitness obligations take a smaller chunk out of your busy days. Training at home for 30 minutes requires far less time than travelling to the gym and training for an hour, for example. I know we’re all tired of home workouts, but they can make a big difference for maintaining training consistency.
Focus on Your Movement Patterns
Grouping exercises into categories can be a more flexible way of adding consistency to your weekly routine. For example, you may struggle to regularly perform an exercise if that exercise is sensitive to fatigue or soreness.
For example, imagine your programme tells you to deadlift on Wednesdays. There may be regular Wednesdays where you are super active with your kids, or have to spend all day at the desk. This could turn your deadlift session into the workout from hell.
If this is a regular occurrence it could be disruptive to your training consistency. However, if you focus on movement patterns instead of specific exercises, then you will have other, similar options that may be more conducive on that day – see the table below. This approach maintains your training focus – you’re still working the right muscles/movements – but fits training to your current circumstances. This can work for cardio too.
| Movement Pattern | Exercise |
| Hip-dominant | Deadlift, Stiff-legged Deadlift, Bridges/Hip Thrust, Kickback, Reverse Hyperextensions, Swiss Ball Curls |
| Squat | Back squat, Front Squat, Goblet squat, most Split Squat variations, Hack squats |
| Upper body Pushing | Barbell/Dumbbell Variations of Shoulder press/Bench Press, Dips, Pushups, and more isolated chest/shoulder/tricep exercises |
| Upper body Pulling | Pullups/pulldowns, Bent over rows, Seated rows (cables/machines), Single arm rows. |
This adds its own challenge because you have to be ready to adapt your training at short notice, but it gets easier once you’ve done it a few times. It may not be the optimal way to train, but if it allows you to work out consistently then it has served its purpose.
In my last programme, I was squatting and cleaning weights that meant I was sore and tired by the end of the week. On the last workout each week, rather than programming the same leg exercise every time, I would cycle through 3 different exercises depending my level of freshness. This allowed me to follow that programme for a longer time, and get some personal bests at the end.
Get a Trainer
It’s a misconception that getting a personal trainer is like signing up to a bootcamp – you only do it when your schedule is completely open. This couldn’t be more wrong! Yes, there are trainers who will preach dedication for breakfast and willpower for lunch, but this philosophy is slightly detached from the real world. A good trainer is defined by their ability to adapt to your reality, instead of imposing their ideals upon you.
Hiring a personal trainer means someone else can make all the training decisions for you, which is handy if you’ve already got too much on your plate. Planning your training involves a reasonable amount of thought and life admin. The odds of you doing this when you’re already tired, stressed or busy is low, but a trainer can do this for you.
When picking a trainer, be sure to highlight your need for a flexible approach. Don’t hire a coach that starts lecturing you to eat and sleep fitness 24/7. You will both end up disappointed with that arrangement. Discussing this in advance also allows the trainer to work that flexibility into their plan, so they can be better prepared than Batman.
Conclusion: You Can’t Force Training Consistency
Our tendency to frame our relationship with fitness as a statement on our moral fibre (fit people are dedicated, unfit people are lazy, etc.) means that we often punish ourselves when we struggle to practice consistency. This is the opposite of what you need to do.
You need to remove as much friction as possible to ensure a smooth start to your fitness journey. You can only start to do this by being patient and compassionate with yourself.
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