Consistency is the cornerstone of success in every meaningful pursuit. Whether it’s fitness, hypertrophy, or any other goal, staying the course is the real challenge. As I reflect on this, I’m reminded of Arnold Schwarzenegger’s unwavering commitment to his training during his mandatory military service. He was so driven that he famously went AWOL to compete in a bodybuilding competition—a testament to his dedication.
I’m also struck by a clip from Chris Paul where he talks about “stacking days.” His message is simple but powerful: real change happens through the daily execution of your plan. It’s not about grand gestures but consistently showing up, day after day, to put in the work. On that note, I often tell people that reading any book by David Goggins while starting something new is like adding fuel to your fire. It can boost your chances of success by 80%—maybe even 100%! Goggins’ relentless mindset serves as an inspiring reminder that with grit and consistency, you can conquer just about anything.
Staying the Course
I do whatever I can to find some positive reinforcement for my journey. What small daily goal can I accomplish toward the bigger objective? Is my weight moving the direction of my choosing? Is that lift getting stronger? What is my current streak of consecutive execution of planned workouts? Did I get a good sleep score? Did I get at least 7 hours?
On a daily, weekly, monthly, and yearly basis, I use smaller goal and data to create and track positive trends to motivate my daily habits.
A Personal Commitment
Over the past 30+ months, my physique has transformed so much that I now get asked about health and wellness regularly. Yet, for the first 12 months, those who saw me daily noticed no difference.
This is a personal journey. There wont be many if any pats on the back from those around you for a very long time. In this pursuit the wins and losses (setbacks) are yours and yours alone. This journey, frankly, is more about learning how to keep a commitment to yourself.
This Sword Cuts both Ways
When you stumble and don’t get back up, it becomes very easy to get down on yourself and start coming up with excuses for a lack of success. This is why everyday I create smaller wins to get me to my objective. For a long time I would wake up with the intent to go to the gym. But on some mornings I just couldn’t do it for whatever reason. So I modified my goal. The when I first woke up became just to make it to living room couch. If I make it there then I can decide if I am going to the gym or not. For my journey very rarely if ever, did I make it to the couch and then not make it to the gym. This isn’t a tactic I need anymore, but it was a baby step I needed at times before I established my routine.
Starting each day by "practicing" losing can have serious effects. For me, failing to keep this promise to myself and not pursuing my goals often affects my confidence in other parts of my life. Battling self-doubt and resisting excuses during a "losing" streak takes a toll on my mind and self-esteem.
On the other hand, when you stack day after day of consistency in fulfilling your commitment to yourself and this goal (or any goal for that matter) of taking care of yourself, that world is tremendous; physically and mentally.
Every relationship I have thrives when I maintain my health and fitness: my faith, my mind, my family, and my work all benefit from this discipline. Even if it sometimes feels inconvenient or too rigid, the long-term benefits far outweigh any short-term hassles.
What About Accountability
I am of the mindset that this is a personal journey. The only person I can really count on to hold myself accountable is well me! If you’re fortunate enough to have a training partner, a loved one or a community that you can count on for support and encouragement you are well positioned for success. The counter to this being that the support system can not also be your reason for a lack of consistency. My gymbro isn’t able to work out in the morning? Guess I can’t either! Someone criticized my form and I just want to avoid them now. This workout class is too <insert excuse> so I am not gonna go today. Be careful not to fall into this trap.
Sometime back I remember posting on social media some lifting goals I had for the year. I remember, this helping me stay the course as I 1) really wanted to honor my word and 2) full fill my public proclamation. I think there is some power in writing down, vocalizing and sharing with others what your trying to achieve; additionally you never know where support and encouragement might come from if no one knows what your trying to accomplish.
But always at the end of the day you can never pass the buck on execution and accountability for this personal journey.
Planning Around Life’s Demands
My consistency is rooted in my desire for results. Some days, I’m highly motivated, but on others, I’m just relying on discipline to push through. No matter how I feel, I make it a priority. Whether I am traveling, juggling my kids’ activities, or just challenged with other commitments, I plan ahead and adjust my schedule to get my workouts in. In short, I put every workout on my mental calendar. Some may actually need to digitally or physcally pencil it in, but for me its not a question of “if” it a question of “when.” And when I travel I turn it into “when“ and “where”.
For example, during five weeks of work-related travel in 2024, I sought out the company gyms or nearby fitness centers. Even on vacations, I managed to squeeze in workouts during two out of three weeks of vacation travel. This mindset and planning ensures that I stay consistent, no matter the circumstances.
Morning workouts have became my go-to strategy—not because I’m naturally a morning person, but because it works best with my current phase of life. Whether I am traveling for work, on vacation or planning around kids activities most people are not competing for my time at 5 AM. Do I like it? Nope. But that is the time of day with the least amount of friction with my other commitments.
Leveraging Tools for Success
Show up with a plan. I consistently see folks showing up just kind of winging it each day. For me this provides another opportunity to create an excuse and another mental challenge you have to overcome every day you plan to hit the gym. Why not have that all figured out in advance. Remove the “what am I gonna do once I get there” hurdle so your focus can be on execution. If that means attending a class, working out with a trainer or downloading one of the thousands of apps online. They are all infinitely better than just figuring it out as you go.
One of the biggest game-changers for me has been the RP Hypertrophy app, which programs all my workouts. Instead of figuring out what to do each day, I just show up and execute. It’s not just convenient—it’s incredibly effective. The app’s structure helps me optimize my time at the gym, keeping my progress aligned with my goals.
Practical Tips for Building Consistency
- Celebrate Small Wins: Focus on daily habits, like getting 7 hours of sleep or completing a workout.
- Track Your Progress: Use tools to measure trends and reinforce positive behaviors.
- Discipline Beats Motivation: Motivation is great when it’s there, but discipline is what keeps you showing up, even on tough days.
- Planning is Key: Whether it’s travel, work, or family commitments, having a plan is what enables success.
- Stay Accountable: If you can find support through family, friends, or the gym community, that’s fantastic. But the real skill lies in mastering the art of holding yourself accountable.
Consistency isn’t glamorous, but it’s the foundation of lasting success. Focus on the process, stay the course, and trust that the results will come.