Some Tips to Keep You on Track and Crushing Fitness Goals, Forever

If you're able, get a training session or 2 done during the weekend. It's a great way to build momentum headed into the week, it'll offset some potential cheat meals I know we're all susceptible to indulging in over the weekend, and it acts as an insurance policy in case something goes crazy with work, appointments, or family stuff during the week and you find yourself missing a session or 2 that you had planned to do during the work week.

Another insurance policy, however, is to set up training sessions that don't require a lot of time. I maintain a standard 25-30 minutes of training per session, but – and this is important – I also have a planned contingency variable for each session in case my schedule fills up, or my energy levels are sapped.

This contingency session is simply a variation of the standard session where I cut the volume (and sometimes adjust exercise variations – like switching from my standard free weights to bodyweight only training).

Cutting the volume allows me to finish my training within 10-15 minutes if need be (while still being productive and pushing the gain train along the desired track).

Adjusting exercise variations allows me to train in my kitchen if needed – without any weights.

These 2 backup contingencies eliminate the 2 main excuses for missed sessions.

Excuse 1: I don't have time (or energy)

Excuse 2: I don't have equipment at home and can't justify going to the gym for a 10-15 minute workout. (Everyone should really have some sort of minimal equipment at home, even if they don't care to have a fairly well stocked home gym, like I do. A pullup bar, couple kettlebells or dumbbells, or some resistance bands goes a long way in the quest for fitness independence).

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Here's 2 examples of a Push session contingency workout.

Example 1 (I have equipment or can go to the gym, but I only have 10-15 minutes).

Same workout as my regular Push workout session, but doing just 2 sets per exercise instead of 3 or 4 sets per exercise.

Quick set of an ab exercise.

2 sets x single arm overhead press

2 sets x incline dumbbell bench press

2 sets x incline dumbbell skull crushers

Great session. Done quickly. Effective but not super fatiguing or time consuming.

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Example 2 (I don't have time to train for 30 minutes, can't get to the gym, and I don't have any equipment at home).

Quick set of lying floor leg raises

2 sets x pike pushups

2 sets x pushups

2 sets x close grip pushups or bodyweight tricep extensions with your hands on chair or counter top.

Great session. No equipment necessary. Took less than 15 minutes. Effective but not super fatiguing, not time consuming, and didn't require anything but your body and minimal space.

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To Summarize and Review

A. Train Saturday and/or Sunday if you're able

B. Keep your sessions brief, repeatable, and manageable (plan for 30 minutes or so. That seems to be manageable and productive for most people long term)

C. Have a back up workout or contingency plan for each of your sessions so you can train in as little as 10-15 minutes per day if necessary. This eliminates most excuses for missed training and keeps you consistent. Consistency over years is what leads to strength, muscle, health, performance, and body composition gains.

Thanks for reading.