Alright, let’s get something straight right off the bat: you don’t need to crush every workout like you’re auditioning for the next superhero film. If you’ve ever promised yourself that you’ll “make up” for a missed workout by doing something ridiculously intense later, I’ve got news for you — it’s probably not going to happen. And here’s why: consistency trumps intensity every single time.
In the world of fitness, there’s this sneaky little thing that happens. We get excited. We get motivated. We go all in, pushing ourselves to the limit. But then, life happens. Maybe we’re tired, or something comes up, or we just… don’t feel like it. And suddenly, skipping a workout turns into an art form.
But here’s the thing: skipping the workout entirely, hoping to make up for it with a “beast mode” session tomorrow, is a dangerous game. And I’m here to tell you why sometimes, the best thing you can do is to just show up — even if that means dialling it down to 50% of your usual intensity.
The Myth of “Making Up” for Missed Workouts
We’ve all been there. You miss a workout and, in a burst of motivational zeal, you swear you’ll crush it tomorrow to make up for the lost session. But here’s the reality check: that “makeup workout” rarely, if ever, happens. And even if it does, guess what? It’s not doing you any favours in the long run.
When you push yourself too hard in a single workout to compensate for another one, you’re more likely to end up sore, exhausted, and, let’s face it, miserable. You might even risk injury, which will send you into a far worse cycle of missing workouts for real, not just mentally convincing yourself you can skip.
So instead of aiming for a killer session to make up for one missed workout, why not just show up and do what you can?
Why Consistency Wins the Game
Consistency is the golden rule of fitness. It’s the steady, unwavering path that brings long-term results. You don’t need to hit it hard every time, but you do need to show up, day after day. This is where the magic happens.
You’re not aiming for an epic workout every single session. Sometimes, it’s about just ticking the box. And that’s perfectly fine. In fact, that’s what will get you results in the long run. By consistently sticking to your workout schedule, you’ll develop good habits, stay on track, and ultimately see progress — even on days when you’re just going through the motions.
Consistency leads to improvement. Simple as that.
The Power of the “Just Show Up” Mentality
I get it. Sometimes the idea of hitting the gym or going to a jiu jitsu class feels like it requires the energy of a thousand suns. Maybe you didn’t get enough sleep, or you’ve had a tough day (is there ever an easy day?), or there’s a Netflix series calling your name. But here’s where the “just show up” mentality kicks in.
This approach means that, even on days when you’re not feeling it, you do something. You show up, even if that means walking on the treadmill for 20 minutes or lifting a lighter weight. You get your body moving, you activate your muscles, and you maintain your routine.
And guess what? Even the “meh” workouts add up over time. It’s like putting pennies in a jar — they don’t seem like much at first, but eventually, they stack up into something meaningful.
Why Low Intensity Can Be Just As Effective (Or More)
Now, I know what you’re thinking. “But I won’t make any gains if I don’t push myself to the limit!” Wrong! In fact, you’ll get more out of a low-intensity workout when you’re feeling run-down than trying to force yourself to hit your personal best every time.
Here’s why: recovery is where the real magic happens. When you go all-out every session, your body doesn’t have time to fully recover and repair itself. But when you dial it down to a lower intensity on a tough day, you give your body the chance to recover and rebuild stronger for the next time you push yourself hard.
Plus, low-intensity workouts can help you work on technique, form, and consistency without the wear and tear that comes with pushing yourself to the edge every single time. You’re still staying active and engaged, but without the risk of burnout.
The Ripple Effect of Showing Up
There’s something to be said for the psychological benefits of just showing up to the gym or sticking to your routine. When you make the choice to work out, even at a lower intensity, you reinforce the habit of not quitting. Every time you show up, you get a little bit closer to making fitness a non-negotiable part of your life. This is how routines are built — by showing up when you don’t feel like it.
It’s the same reason why we brush our teeth every day — we do it because it’s part of our routine. No big emotional attachment or giant “push” required. You just do it because it’s what you do. Fitness can (and should) become the same way.
What Happens If You Skip?
When you skip a workout because you “don’t feel like it” or “promise yourself to do it tomorrow,” it sets a dangerous precedent. You’re reinforcing the idea that fitness is optional, and that if you don’t give it your all, it’s not worth doing at all. This cycle of skipping workouts and promising to “catch up” with something more intense later can derail your progress faster than you can say “rest day.”
By sticking to your routine, even on the days when you feel like you’re just going through the motions, you’re teaching yourself that progress isn’t just about big, intense moments — it’s about consistency over time.
So, What’s the Takeaway?
The next time you’re feeling tempted to skip a workout in favour of an epic “catch-up session,” remind yourself that consistency trumps intensity. You don’t need to go full throttle every time. You just need to keep showing up, even on the days when your best effort is a low-key session.
Remember: small, consistent efforts lead to big results. So, don’t wait for the perfect moment to go all in — just go. Even if it’s a little less intense than usual, it’s still a win.
And if you need help getting into that routine, you know where to find me. 😉
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