If you want results from your training program, you should consistently perform your workouts.
You already know that, of course. But what if you are struggling with consistency? How can you be more consistent with your workouts in order to get the results you want and deserve?
There are many reasons why people have a hard time being consistent. I'll cover the most common ones below (as well as some that you might not even realize could be causing your inconsistency) and provide some concrete ways to combat them.
8 ways to be more consistent with workouts
Let's dive in, starting with one of the most powerful ways to improve workout consistency ...
1) Set motivating and empowering objectives based on performance
What's a performance-based goal that you would like to achieve so that you can say, "Damn, yeah, I did? this! "? The possibilities are endless and can be tailored to your unique preferences: squat your body weight, perform an impeccable push-up, run a 5 km in less than 25 minutes, deadlift your body weight for 20 reps, or whatever you want.
Having a concrete goal to achieve can often be the catalyst for you to keep showing up to the gym week after week.
Have you ever done a performance-based goal achievement only reason did you go to the gym week after week? If not, you have to try it. This can be one of the biggest motivators that will encourage you to keep showing up and working.
2) follow a doable workout regimen
This one is huge. It never ceases to amaze me how many people force themselves to do what they consider to be a “superior program” that requires 4-5 workouts a week when they can do 3 a week.
If you don't have time to go to the gym more than 4 times a week, do not follow a program with 4 or more weekly workouts. Instead, choose a program that fits your schedule rather than trying to force one to fit. (Do not underestimate how much you can achieve with 3 weekly workouts, by the way.)
You will get better results after a 3 days a week program regularly that you will randomly run a 4 day a week program that makes you frustrated and bored when you end up frequently missing workouts.
3) Know your needs
Would having a training partner make you more responsible? Would following a program that's right for you that doesn't involve guesswork help you be more consistent? Do you need workouts over time? Do you need home workouts you can do with minimum equipment? Prepare for success by accurately assessing your needs, then addressing them.
4) be flexible
Do you have a habit of skipping a workout when you're short on time because instead of doing a short workout you choose to do nothing at all? “If I can't do the practice as it's written, there's no point in doing anything,” is the flawed logic so often at play here.
Have action plans when time is limited, you have to train at a different time of day, someone is monopolizing the equipment you need, etc. Things will happen, so plan it. Be flexible. Adapt.
5) Follow a program that makes you feel good
If your training schedule regularly leaves you so badly that it negatively affects your daily life, or if you constantly have to deal with persistent aches and pains, change your schedule or switch to a new one. After all, you won't want to continue your workouts if you dread how they make you feel the following days.
- Switch to a higher repetition range. If you've been lifting heavier weights in the range of 3 to 8 reps, see how it feels to stick to more than 8 reps per set.
- Try different variations of exercise. If conventional deadlifts don't feel right, try sumo deadlifts or Romanian deadlifts.
- Use different equipment. If you mainly do dumbbell exercises, see what it feels like using more exercises with dumbbells, body weight and cables.
- Reduce the training frequency. If you are currently training 4 times a week, see if you feel better by training 3 times a week.
- Reduce the training volume. Instead of doing 4 sets for one exercise, reduce the number of sets to 2-3.
Feeling good is important. If your current training regimen leaves you feeling too sore or beat up, make a change.
6) don't do something you hate
If you hate barbell squats ... don't do barbell squats, or any other exercise that you despise. There are many ways to train movement patterns so don't feel like you have to make a specific one. For example with squats, do squat variations with dumbbells, machines, a barbell, etc. The same goes for cardio, bodyweight exercises and other fitness modalities. If you are not a competitive athlete, there are no drills or unbreakable rules you have to follow.
Only interested in getting stronger with mainly dumbbell lifts? So do that!
Would you like to feel more confident and comfortable workouts with dumbbells, bodyweight and cable machine? Do this!
Long-lasting hatred cardio sessions? Try high intensity interval training.
Would you do better with home workouts you can do with just dumbbells and a weight bench? Do it!
If you don't like what you're doing, your chances of doing it consistently are greatly reduced.
7) Enjoy the process instead of looking for the results
Does this sound like you? You jump into a new program, break your ass, then get frustrated and stop when you feel like the results haven't come fast enough.
If so, then this is the advice you need to master: Enjoy the process.
Don't try to look to the future. Find something in every workout to look forward to, enjoy, or achieve. And, yes, that goal may be to just show up and do a half-workout if that's all you can muster.
You can't go wrong with the goal of improving your performance every time you repeat a workout or perfecting your technique. Make each workout its own reward.
The only way to get the results you want is to consistently perform the actions it will produce them. Ask yourself How can I enjoy the process instead of thinking too much about future results?
8) change your perspective
If you are one of the countless women who believe that the only health and fitness goal worth achieving is to lose body fat and seek a smaller number on the scale, then simply change your focus. vue - your “whys” for training - could be the game-changer you need.
You may need to declare "Screw fat loss! All together and instead choose to find out what your body can do.
Instead of focusing on burning calories and the number on the falling scale, try doing the number on the bar. ascend.
Or maybe you want to invest in personal care. Maybe you just want to feel good about yourself. Maybe you want to be able to play with your children or grandchildren without getting out of breath. Maybe you want to perform better in a sport or hobby. Find important reasons for you to work instead of pursuing a goal out of perceived obligation.
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Plyometric exercises, like box jumps and squat burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness ( or power ), speed, and agility, too. Those last three perks don’t come from strength training alone, so it’s key to round out your fitness routine with jump training ( another name for plyo ).
All plyo movements require your groupes musculaires to stretch and contract at a rapid pace, which helps them become more explosive. So, unsurprisingly, they’re considered a intensity workout. The benefit of firing up your zones musculaires this way, though : It spikes your heart rate ( oh hey, cardio ) and burns *all* the kcal.
Before you jump into plyo training, you want to feel solid when it comes to stability, balance, and core strength. But aside from that, the beauty of it is that you can scale plyo to your sport level and that it is totally beginner-friendly. Can’t jump up onto a three-foot-tall box ? Start small ! The most important thing is that your movements are quick; they don’t have to be BIG. As you feel more stable and powerful, amp it up !
I like to incorporate two or three plyometric exercises into the beginning of my workouts after my warm-up. Since they demand so much of your bod, you don’t want to go into them already fatigued from a bunch of other moves. Want your entire workout to have plyometric vibes ? You can do that, too. Just be ready to feel the burn in ways you’ve never felt it before.
Start standing facing a plyo box ( about two-feet away from it ). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge place and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat place, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting place. That’s one rep.
Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That’s one rep.
Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That’s one rep.
Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That’s one rep.
Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge place and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body degrees to the left and land in a slight squat position with hands in front of chest on top of the box, knees bent and feet flat. Stand up straight, then step back down to starting position. That’s one rep.
Start in a plank place with shoulders stacked over wrists and core engaged. Drive right knee toward chest, then return to plank and quickly repeat with the left. Keep alternating sides as quickly as possible. That’s one rep.
Start standing on right foot at far right end of mat or workout space with left leg bent, left foot lifted and crossed behind right leg, left arm bent and crossed in front of body, right arm behind back, and torso tilted slightly forward. Take a big hop to left switching arms and legs to mirror move on opposite side. Jump back to start. That’s one rep.
to start, stand with feet together and hands at sides. Then, lift arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement to return to start. That’s one rep.
Start standing with feet just outside of shoulders holding one dumbbell with both hands in front of body, arms extended straight toward floor. Lift right foot up off mat and behind body while bending at elbows to swing weight over left shoulder. Quickly hop from left foot to right while straightening arms and drawing dumbbell diagonally across chest toward right hip, torso and gaze follow weight. That’s one rep. ( Make sure to switch your starting foot for the deuxième round. )
Get into a plank position, with shoulders stacked on top of wrists. Keeping core engaged, tap right shoulder with left hand while jumping both feet out wide to sides. Return to start, then repeat on the opposite side. That’s one rep.