Here’s a little story about consistency. Let’s imagine that you’ve just started to learn a musical instrument and after three weeks it’s already gathering dust. Unless it’s a flute and you’re reciting three blind mice, it’s probably a good thing.
What this example shows is that a short foray into being a musician is kind of like your training, unless you’re consistent you’re not going to see much change. If you want to unlock the real secret to getting fit and healthy, building muscle, improving mobility and feeling good with your health and wellbeing, then today’s blog is for you.
Consistency in the gym is the bridge between setting fitness goals and achieving them. We’re going to dive into what consistency looks like, its significant benefits, and why it doesn’t mean overtraining (and how to avoid it as well!)
What Does Consistency Look Like?
Consistency in fitness is a basic equation.
Your workout routine + Your goals/Time you’re committing to it
You need to find a way to make your workout routines align with your goals, and then understanding what time you’re dedicating to achieve them.
Put more simply, if you want to lose body fat (goals) find the routine that works for you (routine) and then give yourself the time to do it. (Time)
What consistency doesn’t mean is going all out and extreme, crash dieting, crash exercising, crash anything. We don’t want any crashes, understood? No, it’s about being regular and having sustainable exercise sessions.
Fitness expert and author, Joe Holder, says, “Consistency is about building small, empowering habits that you integrate into your daily life.” For some, this might mean 30 minutes of cardio five times a week; for others, it could be a mix of strength training, cardio, and flexibility exercises spread throughout the week.
We must think of exercise as a lifelong habit and thus consistency needs to be built into that. From doing daily steps to a few classes a week.
How Consistency Makes a Difference
The author Stephen King attributes his prodigious output to writing for two hours every day. This consistent practice means that he can generate stories en masse and equally, the practice of writing means that when he has a great novel under his fingertips he has given himself consistent writing practice in order to achieve it.
Back to working out. You need to build habits; Consistent action turns exercise into a habit, making it a natural part of your daily routine. This psychological shift is crucial for long-term fitness success. It’s not about feeling guilty if you miss a day or several, it’s about creating a good routine which complements your goals.
Secondly, consistency helps when it comes to progressive overload. Regular workouts allow you to gradually increase the intensity of your exercise, leading to continuous improvement. This principle is key for building strength and endurance.
Finally, consistency helps to build accountability and motivation: Setting a schedule helps hold you accountable. Moreover, consistency breeds progress, which serves as a powerful motivator.
Cardio and Muscle Benefits
The biggest benefactor to being consistent with your training is your overall health. When it comes to cardio and muscle benefits, nothing will beat being consistent. Yes, diet is a big part of it, but consistency in one area typically breeds consistency in others.
A study published in the Journal of the American College of Cardiology found that consistent moderate exercise significantly lowers heart disease risk. “Participants who performed two to four times above the recommended amount of moderate physical activity had a 26% to 31% lower all-cause mortality and a 28% to 38% lower risk of cardiovascular disease mortality.”
Aerobic exercise such as running, swimming, cycling or even one of our HIIT classes (Aptitude or SWEAT) improves cardiovascular health, increases lung capacity, and can even reduce the risk of chronic diseases.
Another study published in the Journal of Physiology shows how consistency in training can help build muscle strength and size. The application of the progressive overload principle which is essential for muscle growth takes place with as little as twice a week exercise in the gym.
Many studies have pointed that regular, consistent exercise has not only physical benefits but also mental ones as well. Reductions in depression, anxiety and increase in self-esteem have been widely studied whilst a reduction in dangerous forms of body fat and bone weakness have been analysed in many peer reviewed studies.
Consistency Doesn’t Mean Overtraining
It’s crucial to distinguish between consistency and overtraining. Consistency is about finding a balanced routine that promotes growth without leading to burnout or injury. Fitness coach Emily Skye advises, “Listen to your body. Rest and recovery are just as important as the workouts themselves.” Incorporating rest days and varying your workout intensity ensures that you’re building your body up, not breaking it down.
If you find yourself overtraining, you may need to consider your goals or routine. You can always speak to one of our trainers if you feel like you are slightly overdoing it!
The journey to fitness is a marathon, not a sprint. Consistency in the gym is what separates fleeting attempts from real, lasting achievements. By integrating regular exercise into your life, understanding the balance between effort and recovery, and celebrating the small victories, you’re setting the stage for a healthier, stronger you. Remember, the only bad workout is the one that didn’t happen. Start small, stay consistent, and watch as your fitness transformation unfolds.
