Staying consistent with training

Hey everyone

I know some of you are probably going to jump down my throat for asking this, but I think it’s a legitimate question—especially for those of us juggling a career, a family, and a million other responsibilities alongside our own personal goals.

So, what does "consistency" actually look like for people like me? I’m talking about folks who aren't chasing pro-athlete status or setting massive competitive milestones, but rather training whenever possible just to stay healthy, keep our conditioning up, or look decent. Personally, I fall into that camp—I train to feel good, not to post gym selfies on Instagram. I don't have some grand athletic ambition, and I haven't restructured my entire existence around a workout schedule. Look, I still love a good meal, a few drinks, and hitting up parties now and then—life happens. But despite all that, I try to get my sessions in when I can. In that context, what does true consistency mean if the goal is just maintaining baseline health, mental clarity, and a decent physique?

Between managing a family and a job that eats up just about every spare second I have, I find myself constantly weighing my options. It’s a bit of a puzzle. I train primarily for my health; I’m often exhausted, sure, but I’ve got this stubborn streak that won't quit.
My routine usually falls on Tuesdays, Thursdays, Saturdays, and Sundays. If I’m feeling genuinely under the weather, I might skip a session. If I’m absolutely drained or life just gets in the way, I’ll pivot to something lighter or shorter. For me, discipline isn't optional—it's everything. My wife thinks I’ve lost my mind sometimes, especially when she sees me heading out to the local park in the pitch black after a long day at the office. But look, the payoff is there: I’m healthy and sitting at my ideal weight at 45 years old. As for how I actually look? Well, that’s secondary, though I suppose it’s a nice little bonus. :-)
I’ve been at this for about a year and a half now, but I’d say that training three or four times a week has become a permanent part of my lifestyle.
That’s my version of consistency. There’s no quitting, no backing down. If it’s pouring rain outside, I just hit the weights in the garage. If I feel completely dead on my feet, I’ll still put in at least thirty minutes. It can get repetitive, honestly—a bit monotonous at times—but I always keep my eyes on the prize. To keep things from getting too stale, I’m constantly tinkering with new routines, different sequences, or new exercises to shake things up.
Even Schwarz once pointed out that a day has twenty-four hours, and he was right—there isn't anyone out there who truly can't carve out a single hour for a workout. And he hit the nail on the head...

It really just comes down to your fitness level and how you’re feeling. For some people, hitting the gym twice a week is plenty; others need four sessions, and some go every single day. Personally, I think aiming for 3-4 times a week is the sweet spot, provided you always take a rest day in between.

Even if you're hitting full body twice a week—as long as you stay consistent—it’s solid enough.

The second you stop, your body loses its edge, especially once you hit 30.

For example, up until about four weeks ago, I was mostly doing full body or an upper/lower split—heavy stuff, staying in that 7-8 rep range.

It absolutely trashes you; you need two full days off just to feel human again.
But yeah, I just kept grinding through it anyway.

Then, out of nowhere, my knee started acting up and I felt totally burnt out.
So I took a break from the heavy lifting and switched to 12 reps—something a bit easier on the system.

But now, I've been dealing with this virus for a week—that's two different ones in a single month.

I’m planning to hit legs and back with a heavier split this Thursday, but honestly, after taking four weeks off the heavy weights and ten days without any real training, I don't expect progress. I'll probably need at least two sessions just to get back to where I was—back to my old rep counts.

This virus is brutal—I was stuck in bed with a 102 fever for four days. I've never been sidelined like this before.

Is it possible that overtraining and pushing too hard actually tanks your immune system and leaves the door wide open for bacteria and viruses to move in?

In my view, hitting the gym three times a week for about 40 to 60 minutes per session—depending on the specific type of workout you're doing—is more than sufficient to maintain consistency and keep your momentum going.

Honestly, I’ve never really stuck with training for more than 3 or 4 months at a time because life keeps getting in the way. But maybe this year will be different. I'm thinking about just taking breaks in July and August. The goal is to train all year round, except for summer, and make sure I don't go more than a week without hitting the gym.

Just took a two-week break because I was busy renovating my place, and man, my max lifts dropped by like 20% overnight.🤣.

Anyway, I'm doing full-body strength training three times a week. Looking to hit 210 lbs, maybe even 220 lbs if I get enough muscle on me.😬

Currently sitting at 200 lbs, though I was down at 180 lbs earlier this summer.

Kenneth Jones70 said:1. Even if you're just hitting full-body workouts twice a week—as long as you're staying consistent—it's actually pretty solid...>

2. Is it actually possible that overtraining or pushing way too hard could tank your immune system? Like, maybe giving bacteria enough room to move in and cause those annoying colds and viruses?>

1. That's true...

2. It definitely is.

I guess it all depends on how many days you can actually commit to training..

The rule of thumb—though maybe there isn't a perfect one—is that if you train fewer days, you should probably do more per session.

For instance, if you can only make it in 2 or 3 times a week, I'd suggest a full body routine every time, or perhaps an upper/lower split alternating weekly.

If you're hitting the gym 4 times a week, then an upper/lower split twice a week might work better.

With 5 days, maybe try something like an upper/lower/push/pull/legs split.

And if you're going 6 times, then PPL x2 would be the way to go.

And so on.

The pace is just brutal—honestly, I’d love to be hitting the gym every single day or every other day, but there is zero chance of that happening at this rate without burning out completely.

Every day is a grind. Work, then kid duties, lunch, driving them here, driving them there... Most days I don't even step foot back in my house until about 7:00 PM, and I'm not just tired—I'm absolutely wiped. So, yeah, I can force myself to get a workout in maybe two or three times a week, provided my motivation is actually peaking. And obviously, those sessions happen even when it's -15 degrees outside; the weather doesn't matter. But the second my motivation dips? With a schedule like this, I end up waiting for a "good time" to train, which means those two or three sessions quickly turn into just one a week...

Summer is doable, sure, but during the winter months? It's tough. I train exclusively outdoors—gyms just aren't my thing.

Also, that point about immunity is spot on. Whenever I try to push through this crazy schedule and manage two or three heavy sessions a week for a couple of weeks straight, things go south fast. Instead of getting fitter and feeling great, I end up totally exhausted and feel like my immune system just takes a massive hit.

Apple, honestly, that’s totally expected given where you are in life and everything on your plate right now.

Whenever I bring this up to people, they look at me like I’ve lost my mind... because, let’s be real, I actually look better than 90% of those scrawny twenty-year-olds who spend all day hunched over a keyboard.

But hey, looks aren't everything when it comes to energy levels and being in shape. I manage to hold onto my physique pretty easily just because I've been active and into sports for thirty years... muscle memory really is a miracle, isn't it?

And besides, I'm still hitting the gym today.

Just don't ever listen to some "trainer" who's barely twenty... they can't relate to you, they can't truly understand what you're going through, and frankly, they just don't have the maturity yet.

I know that for a fact because I used to be exactly like that myself.

Back when we were doing basic conditioning, I remember being so confused by guys in their mid-thirties complaining about this ache here or that discomfort there. Back then, in my twenties, nothing bothered me... I was just overflowing with energy.

There was no way I could have understood them, no matter how much they tried to explain it to me.

You just don't have that life experience yet, and that's perfectly normal. Nobody does at twenty-five.

So, my advice? Find yourself a solid trainer with actual experience... maybe someone old-school who really put in the work back in college to master Anatomy, biomechanics, physiology, and all those heavy subjects... someone who is constantly working on themselves too.

They've all made enough mistakes over the years to gain some real wisdom... so they actually know what they're doing now. ��

What kind of nonsense is this idea of taking breaks during the summer or winter? 🙂

Personally, I just scale things back to twice a week, but I make sure those sessions are intense.

If you pick up something like this for your home gym, you can knock out a complete full-body workout in just 45 minutes.

aside from legs 😁

Off-season, I’m hitting an upper/lower split four times a week for about an hour, but once the season kicks in, I switch over to full-body sessions at the gym three times a week—though honestly, some weeks I don't even manage that much. That said, my job keeps me constantly moving, so I definitely don't have any issues with my cardio...

Since I didn't really do sports growing up—aside from some ballet when I was a little kid—starting my fitness journey in my 30s was a big move, but I am incredibly happy with my consistency and the progress I've made over the last few years. My weight is totally under control, I don't deal with any aches or pains (if we aren't counting that post-workout soreness, haha), and my energy levels are through the roof. For a 38-year-old with two kids, I'd say I'm doing pretty damn well.

casualscout65 said:During the off-season, I usually manage an upper/lower split four times a week for about an hour, but once my busy season hits, I switch over to hitting full body at the gym three times a week... though sometimes I can barely even squeeze that in. Still, life stays pretty active, so I don't really worry about my cardio...

Since I didn't really do much sports growing up—just some ballet when I was a little kid—starting my fitness journey in my 30s was a big step, but honestly, I'm so happy with how consistent I've been and the progress I've seen lately... weight isn't an issue, I don't have any nagging aches or pains (well, ignoring those post-workout sore muscles, haha) and I feel like I have endless energy... not bad at all for a 38-year-old with two kids.

👍

Way to go.

I used to hit the gym three times a week until my fitness leveled out. Now, I stick to twice a week, which feels like the bare minimum to me, doing an hour of intense training per session. Sometimes I lack motivation. When that happens, I just fire myself up with some YouTube videos—those motivational speeches that go, “Don’t quit. You’re already in pain. You’re already hurt. Get a reward from it!”

If you look at the math, twice a week adds up to 8 hours a month. Even if you go three times, that’s only 12 hours. I honestly don't know how anyone can be so busy that they can't find 12 free hours in an entire month. Most people say they don't have time for the gym, but let's be real: it's usually just about avoiding a little discomfort. They want to look better and get twice as strong, but they don't want to deal with the work.

If you're only hitting the weights 2-3 times a week, you need to focus on compound movements. Stick to things like the bench press, squats, and deadlifts because they hit multiple muscle groups at once. There isn't enough time for isolation exercises, and frankly, you shouldn't want them. The goal here is to look solid, not to become a bodybuilder.

redbison8 said:The pace is just... it's exhausting. Honestly, I’d love to be out there hitting the gym every single day, or even every other day if I were feeling ambitious, but there’s just no way. Not with this schedule. If I tried to push myself that hard, I’d burn out before the week was even over. It's like trying to run a marathon in heavy boots—you just end up hitting a wall.

Every single day feels like a relentless grind. You finish up at the office, only to dive straight into the second shift—the endless cycle of kid duties, prepping lunch, driving them here, driving them there... It just never stops. Most days, I don’t even roll through my front door until around 7:00 PM. It’s not that I’m physically exhausted—it's more like I've been completely drained, just hollowed out by the day. When the motivation actually hits, I can manage to force myself through two or three workouts a week. But that only happens when the mental spark is there. And let's be honest, those sessions usually happen in the middle of a brutal blizzard or some freezing January gloom where the wind chill makes you question every life choice you've ever made. Of course, once that drive inevitably dips—because it always does—that "three times a week" schedule evaporates. Suddenly, I'm just waiting for the stars to align, and instead of a routine, I'm lucky if I hit the gym once a week. It's a cycle.

Summer is one thing, I guess—you can make it work—but during these winter months? It’s a different story entirely. Honestly, it's a struggle. I only ever train outdoors; I just don't have any interest in stepping foot inside a gym. They aren't really my scene.

The theory about immunity holds some weight, I think. When you pair that logic with this relentless, breakneck pace I’ve been keeping... say, if I stack two or three weeks where I’m hitting heavy sessions three times a week, everything just breaks down. It’s the exact opposite of what the textbooks promise. Instead of seeing my physique improve or feeling like I'm at the top of my game, I just hit a wall. I end up completely drained, and I can feel my immune system taking a massive hit. It’s like trying to run a high-performance engine without ever changing the oil; eventually, the whole thing just starts sputtering.

I suppose I should weigh in on that bolded point. I have this colleague at work—good guy, really—who’s constantly talking about getting back into shape, but he can never actually find the window to do it. It’s always one thing or another. Life just gets in the way. Between the demands of the job and the chaos of family life, like being the designated driver for three kids' soccer practices and school runs... you know how it goes. There aren't enough hours in the day to be a superhero and stay fit.
So, I finally laid it out for him: Who actually drove me to school or to practice back in the day? Nobody. Not a single soul. I was out there trekking on foot, pedaling my bike, or just finding whatever way I could to get from point A to point B. My parents weren't chauffeuring me around like some pampered little prince... I wasn't exactly living the high life.
It usually comes down to finding that sliver of time when the motivation actually decides to show up. I’ve never been much of a gym person myself—too much hassle. When the weather turns cold like this, I find that just hitting some dumbbells at home does wonders. Sometimes the simplest things work best.

ironharbor45, I think you might be missing the mark on this one. Honestly, I’m telling you this just as a parent... times were simply different back then. Especially for those of us who grew up in the 70s and 80s...

It’s unfortunate, but that's just the reality of it.

William Phillips4 said:ironharbor45, you're missing the point here. I'm telling you this as a parent. Times have changed big time. Especially for those of us who grew up in the 70s and 80s.

It sucks, but it's just the reality of things now.

Man, I was literally just about to post something similar. It reminds me of this one friend of mine—I remember asking her the exact same thing when she used to pick up her kid from school. She just told me to look at the traffic back then versus how crazy it is now that she's a parent, and suddenly it all clicked why people acted the way they did. Honestly, even when I was picking up my own kids, I’d stick to my guns and go exactly where I needed to go, but everything feels ten times more chaotic lately. Still, I truly believe you can always find a way to make it work if you try.

OT, I've been hitting the gym about 3 times a week and running 3 times a week too. Sometimes I miss a session, but then I really try to make up for it by combining strength training and running. I only skip when I'm actually sick or dealing with an injury, but even then, I don't let it last long.

William Phillips4 said:ironharbor45, I have to disagree—and I’m saying this from one parent to another. Times have changed significantly, especially for those of us who grew up in the 70s and 80s.

It’s unfortunate, but that’s just the reality.

I think you both have valid points, yet you're both missing the bigger picture. Sure, there's more traffic now, but overall, there are far fewer people out and about—not just kids. I remember when we were young, we practically lived at the local park from sunrise to sunset; you could easily pull together three or four different pickup soccer games every single day. Nowadays, those same parks just sit empty.
As for us adults, most people would rather spend hours nursing a coffee at a local cafe than, say, going for a hike in nature. It's a bit ironic—we don't live in massive metropolises where getting to the woods takes hours; we've basically engineered our own isolation.

I was born right in the middle of the nineties, so I’ve basically lived on two wheels, biking everywhere from elementary school through high school, all the way through college, and even now. Look, if you live ten miles away from the school or the gym, sure, bike them—but don't be doing these tiny little trips; we can't have our kids turning into total spoiled brats. Honestly, I feel like people in general have gotten way softer these days, and don't even get me started on how pampered kids are nowadays.