Consistency in training (really anything) is what gets you where you want to go. Here’s a simple three-step framework we use to help lock in consistent workout times for our clients. Once you find a weekly flow that has you consistent, please don’t change it! Protect it! This will help set your training habit in stone. You will need to go through these steps AHEAD OF TIME for weeks you know will be abnormal due to things like work travel, vacations, or anything that will throw off your regular weekly schedule.

IDENTIFY YOUR KNOWN AVAILABLE TRAINING TIMES:
Find the fixed points in your weekly schedule — things like work hours, school drop-offs, meetings, sleep, etc. These are your non-negotiables. Then look for the open spaces around them where you consistently have time (even if short). If you know how much time you have, it’s easier to understand what will fit in those spaces. We just use a simple spreadsheet to find our openings. We break 24 hours a day, 7 days a week into 15-minute blocks and then start blocking time!

TIPS:

  • Early mornings, lunch breaks, or right after work are generally the most repeatable windows.
  • If you use a daily calendar, book your workouts on that same calendar. Make sure you include commute time, prep time, shower time, etc., as needed. A 30-minute session can actually take up 45+ minutes of your day.
  • Leave lunch hours open unless you can’t leave or work out on site.
  • Consider turning a commute into an aerobic session.

ASSIGN WORKOUT BLOCKS:
Pick the consistently open time slots each week that you’ll treat like appointments. Now block them off in your calendar and protect them like meetings with your boss or a client. They are now non-negotiable!

TIPS:

  • Start with shorter sessions to build the daily training habit, not burnout. You can add time to the sessions within larger time slots later.
  • Build more days in (frequency) before worrying about working out twice per day (if necessary, based on your goals).
  • Don’t stress if life gets in the way occasionally, but if something consistently interferes with a timeslot, block it off like the others and find a new opening.
  • Smaller time slots are better for short interval workouts or strength training.
  • Devote the bigger time slots to longer endurance or dual workout sessions.

MAKE IT AUTOMATIC:
Adjust your daily habits if needed to free up small amounts of time, or stack your workout with another locked-in daily habit (first cup of coffee, brushing teeth, dropping kids off, finishing work). Create a “pre-workout ritual” to reduce friction.

TIPS:

  • Use reminders, alarms, and have a training plan to reduce decision-making time. More valuable workout time is lost each day trying to decide what to do than most people think.
  • Adjusting the bedtime and wake time is the most significant yet challenging change for many people. The golden hours from 4:30-7 a.m. are key for all of our most successful athletes. Working on your sleep and wake habits is huge!
  • Prepare your gear the night before.
  • Utilize group training events for added accountability and weekly consistency. They are easily scheduled into your day.
  • Build out your own training environment with the equipment you need to maximize convenience and get it done at home.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com

By Dale Sanford, Performance Coach