Getting Results from your Exercise Requires a Program

I’ve been teaching exercise for a long time now – exercise for rehab, exercise for athletes, exercise for martial arts, exercise for folks who just want to get in shape. I’ve learned that one thing separates those people who get the results they’re looking for from those who don’t: consistency. And if you’re going to be consistent, you need a program.

It doesn’t even matter what the results are that you’re looking for. You could be training for something all cardio, like a marathon, 5k, or triathalon. You could be training just to gain as much muscle as you can. You could be trying to lose inches around your waist, or you could be training just to bring your blood pressure down. Whatever the goal is, you won’t get the results you want if you’re not consistent. It won’t matter who’s training you, who’s giving you advice, how nice your equipment is, or how good your technique is, and it definitely won’t matter how good your intentions are. Consistency = results.

Bored Exercise

Can you imagine trying to be consistent without a program? If you think about it, I’m sure you can – cause you’ve tried it before. You’ve said to yourself, “I’m going to do a hundred pushups by the end of the month”, and in the back of your head you just knew you would do more pushups that the last time you did pushups every time you did pushups. No way you got to one hundred pushups at the end of the month. Or maybe you said “I’m going to run a 5k this year”, and you looked into gym memberships, and you looked at when some 5k’s were happening, and you ran three times one week, and then you stopped. You stopped because you didn’t have a program. You have to make a priority out of making a program.

Having a program means you take your goal, you make it specific, measurable, and possible within a certain amount of time, then you break it down, month by month, week by week, and day by day. Make a plan for what you’re going to do every day, or nearly every day, to reach your goal. If you’re trying to run a 5k, figure out how fast you can do a 5k, even if it takes you two hours the first time. Then decide how many times you can do a 5k each week. Say it’s three times. Then shave off as much time as you can from that first time by the end of the week. However much time that was, try to shave off that much time or just a little less every week until you’re at the time you want.


Now write the whole plan down on a calendar, and stick in on your fridge. Now every day you know exactly what you’re supposed to do to reach your goal, you can’t tell yourself you don’t know what to do, and it doesn’t matter if you’ve done it before and you’re sick of it. It’s on your calendar, it’s part of the program, and if you do it every time it’s written down, you’re being consistent. Go get your goals.

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