Consistency vs motivation: how to maintain training after the initial enthusiasm

There are phases when you feel motivated to train every day.

And there are phases when you just want to get home and do nothing.

If this has ever happened to you, this is for you...

The problem is not losing motivation.

The problem is that you think that without motivation you can't train.

Motivation fails. Not the habit.

Motivation is volatile.

One day you have plenty of it.

The other day you don't even feel like putting on your sneakers.

Those who train for years are not those who have the most desire.

They are the ones who have structured their lives so as not to have to decide every day.

Fixed hours.

Agreed days.

Training scheduled in your calendar.

Less "I'll see later."

More "Today is training day."

Make things easier for yourself

The harder it is to train, the less you will train.

If you have to:

• Think a lot

• Choose the time every day

• Negotiate with yourself

…You will end up failing.

Make it easier:
• Leave the bag prepared

• Choose fixed days

• Always come at the same time

The fewer decisions, the more consistency.

Small steps count (and a lot)

You don't always have to train big.

Sometimes the best workout is:

• To show up

• To warm up

• Move the body

• Leave feeling better than when you arrived

A common mistake is thinking "if it's not intense, it's not worth it." If you haven't read the previous article on training intensity, you'll see why this isn't always true.

The body responds to repetition, not to perfection.

When you fail, don't turn it into a story

You will miss workouts.

There will be bad weeks.

The problem is not failing.

It's using this as an excuse to disappear.

Did you fail?

Come back to the next workout.

No drama. No compensating. No punishments.

Conclusion

Motivation helps you get started.

Consistency is what makes you stay.

You don't need to be inspired.

You need to show up often enough for the training to start being part of your life.

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Action for the next workout

Choose 3 fixed days a week and treat them as a real commitment.

It's not "if you feel like it". It's training day.

Test for 3 weeks and tell us how it went.

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References

• Claro, J. (2018). Hábitos Atômicos

• Duhigg, C. (2012). O Poder do Hábito

• Fogg, B. J. (2020). Hábitos Minúsculos