Choosing a Sustainable Training Program
I absolutely loved reading this chapter from Erik Helms’s (must read) book – The Muscle & Strength Pyramid: Training. He talks about how training needs to be Realistic, Enjoyable and Flexible in order to ensure long term adherence, and I couldn’t agree more here. Below, I’ve shared some recommendations to help you create your own sustainable training program. Everyone is different, so this should be individual to you, your schedule and personal preferences.
Realistic
When choosing or creating your workout program, start by assessing what’s sustainable and realistic in your life first. Think about the demands of your work and your personal life. If you are in the office 3/5 days a week, maybe you can workout during the 2 days you spend at home (no one will know). If you have children, “perhaps” you can find a small 20 minute window before they wake up in the morning. The key is to avoid falling off the wagon, and to do this, it’s much better to start small and realistic. After all, you can alway increase your volume if you’re finding training too easy.
Enjoyable
I strongly believe you need to find a way to enjoy the process if you are to stick at it for the long haul (life). If you are regularly dreading your workouts the chances of you sticking to them are extremely slim. Have clear goals and figure out a way to enjoy your workouts. I for one, have very clear goals written out that help me “enjoy the process” (see my other post Know Your Why). My training always aligns closely to these goals, and this helps keep me motivated.
Flexible
Life is tough and unpredictable, and at some point it will get in the way of your carefully structured training plan. Life doesn’t stop for your problems and struggles, and therefore we must learn to adapt and be flexible in order to flourish. In Erik’s words “vacations, injuries, sports and unexpected work commitments are not the problem, rather the stress, indecision, overreaction, and emotional decisions made in response to these minor hiccups are.” Adversity always comes with opportunity, so think about a plan B and adopt a solution orientated mindset.
References
- Helms. E (2019). The Muscle & Strength Pyramid: Training.
