Small Changes For HUGE Progress

Start small.

I often get approached by new clients asking about training 5 times a week, the individual is usually someone who has had a long lay-off from training. I get that they want to make maximum progress and think more is better. But..I usually end up advising 2-3 sessions a week to begin with. I’ll ask them to complete a consistent 2-3 sessions, fit that into your current routine, make it a HABIT. A small but successful change will lead to a snowball effect (Xmas pun, not intended).

Then once we’ve achieved that and training has become second nature, (fun), and you’re feeling/seeing the benefit, assess whether you’d like to step up and commit more time. If you’re currently doing nothing and you start doing a bit you’ll get a benefit, guaranteed. Don’t feel as though you have to be slogging it out, going hard-core like you see those guys on Instagram. They aren’t you, trying to compare yourself will not help you in your endeavours.

Going all in from day 1 and dragging yourself to the gym 4 to 5 days a week just doesn’t last. It’ll be doable for a couple of weeks, then it becomes a chore, and likely miss out on other things you used to enjoy. Once you miss a session, you feel like a failure, you may get back on the wagon but how long till it slips again? Probably give it 4 to 6 weeks you’re back to square one, not going to gym, and frustrated.


Start small. 2-3 sessions throughout the year adds up to a lot more than 5 sessions a week for a couple of short UNSUSTAINABLE and FRUSTRATING efforts 3 to 4 times throughout the year.

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