How to Be Consistent at the Gym (Without Being Perfect)

Let’s clear something up straight away.

Consistency does not mean perfection.

It doesn’t mean never missing a workout.

It doesn’t mean training every week forever without interruption.

And it definitely doesn’t mean feeling motivated all the time.

Consistency is about showing up often enough, over a long enough period of time, to create change.

And honestly? Most people make consistency way harder than it needs to be.

I see this all the time working with adults restarting exercise, especially those managing anxiety, stress, or mental health challenges. They’re not lazy. They’re not unmotivated. They’re just trying to live real lives while juggling work, family, energy levels, and a brain that doesn’t always cooperate.

So let’s talk about how consistency actually works — in the real world, not the Instagram version.

Even personal trainers struggle with consistency – because we are human. At times I struggle not to eat too much ice cream!

WHY CONSISTENCY MATTERS MORE THAN ANYTHING ELSE

You don’t get results from the perfect program.

You get results from the program you actually do.

Strength.

Fitness.

Confidence.

Mental health.

All of it comes from repeated exposure over time.

Research consistently shows that regular physical activity improves physical health, mental health, and long-term outcomes far more than sporadic bursts of intense exercise (Rhodes et al., 2017).

That means:

Two average workouts a week for a year beats six perfect workouts a week for a month.

Every time.

MY COACHING PHILOSOPHY: PROGRESS OVER PERFECTION

1. Consistency beats intensity.

2. Exercise should fit your life, not compete with it.

3. Missing a workout doesn’t mean you’ve failed.

This approach is especially important for people restarting exercise or dealing with mental health difficulties. The all-or-nothing mindset is one of the biggest killers of consistency.

So let’s get practical.

Below are eight realistic, proven steps to help you stay consistent at the gym — without needing to be perfect.

STEP 1: LOWER THE BAR (YES, REALLY)

One of the biggest mistakes people make is setting the bar way too high.

“I’ll train five times a week.”

“I’ll never miss a session.”

“I’ll go hard every workout.”

That sounds impressive.

It’s also completely unrealistic for most people.

Consistency is built by making the habit easy enough to repeat — especially on bad days.

Instead of:

“I must train for an hour.”

Try:

“If I show up and move for 20 minutes, that counts.”

Lowering the bar doesn’t make you weak.

It makes you consistent.

I have had many clients start at one session a week, and over time have built up to training five times a week, entering events and doing lots of crazy things!

STEP 2: PICK A SCHEDULE YOUR LIFE CAN HANDLE

Consistency isn’t about finding the “best” training split.

It’s about finding one that actually works with your life.

If you work full-time, have kids, or feel mentally cooked by the end of the day, trying to train six days a week is asking for trouble.

For most adults I coach in Upper Hutt, two to three sessions per week is the sweet spot.

Enough to make progress.

Not so much that life constantly gets in the way.

Once exercise fits into your week instead of fighting it, consistency gets much easier.

STEP 3: ATTACH THE GYM TO AN EXISTING HABIT

Habits stick best when they’re attached to something you already do.

Instead of:

“I’ll go to the gym when I feel like it.”

Try:

“I go to the gym after work on Tuesdays and Thursdays.”

or

“I train straight after dropping the kids off.”

The decision is already made.

No mental debate required.

This reduces decision fatigue, which is huge for people dealing with anxiety or low mental energy.

STEP 4: PLAN FOR BAD WEEKS (NOT JUST GOOD ONES)

Most people plan their training as if every week will be perfect.

No stress.

No sickness.

No bad sleep.

No mental overload.

That’s not reality.

Consistency is built by planning for the weeks when motivation is low.

Ask yourself:

“What’s the minimum I can do on a bad week and still stay in the game?”

Maybe that’s:

- one gym session instead of three

- walking instead of lifting

- mobility instead of a full workout

Doing something keeps the habit alive.

And that’s what matters.

STEP 5: STOP ALL-OR-NOTHING THINKING

This one is massive.

Missing one workout does not mean you’ve failed.

Missing one week does not erase your progress.

Needing a break does not mean you’re “bad at consistency.”

All-or-nothing thinking is strongly linked to exercise dropout and burnout (Teixeira et al., 2012).

Consistency isn’t about never stopping.

It’s about restarting without guilt.

If someone has had time off and comes back to the gym, for me it is a cause of celebration.

STEP 6: MAKE THE GYM FEEL SAFE AND NON-JUDGEMENTAL

This is especially important for people restarting exercise or managing mental health challenges.

If the gym feels intimidating, overwhelming, or stressful, consistency will always be a struggle.

That’s why I prioritise  supportive environments and have zero judgement, and always meet clients where they are at.

You don’t need to smash yourself.

You need to feel safe enough to keep showing up.

STEP 7: TRACK WINS THAT AREN’T JUST PHYSICAL

If you only measure progress by weight, reps, or appearance, consistency gets fragile.

Instead, look for wins like:

- improved mood

- better sleep

- less anxiety

- more energy

- feeling stronger mentally

Research shows that intrinsic rewards (like feeling better) are far more powerful for long-term exercise adherence than external goals (Ryan & Deci, 2000).

STEP 8: GET ACCOUNTABILITY (BUT THE RIGHT KIND)

Accountability doesn’t mean pressure.

It means support.

A coach.

A training partner.

A class.

A check-in.

Someone who notices when you don’t show up — without shaming you.

This is one of the biggest reasons people stay consistent with coaching.

They don’t feel alone.

Just ask client “A”, who over the years with me has managed to change her entire life, not just her fitness, simply by being consistent.

CONSISTENCY IS NOT LINEAR

Some weeks will be great.

Some weeks will be messy.

Some months will feel amazing.

Some will feel like you’re just surviving.

That’s normal.

Consistency isn’t a straight line.

It’s a long-term pattern of returning.

FINAL THOUGHTS

You don’t need to be perfect to be consistent.

You just need to keep coming back.

Lower the bar.

Make it realistic.

Plan for bad weeks.

And stop beating yourself up for being human.

That’s how real consistency is built.

And that’s how results actually last.

CITATIONS

Rhodes, R. E., et al. (2017). Physical activity behaviour change.

Teixeira, P. J., et al. (2012). Exercise motivation and adherence.

Ryan, R. M., & Deci, E. L. (2000). Intrinsic motivation and self-determination theory.