Consistently Good, Occasionally Great

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

This principle is often misapplied. For many, this inspires intensity when it should inspire consistency. The thing they’ve never done is be consistent for months or better yet, years. The true breakthrough lies not in extreme effort but in sustained adherence. It’s less about pushing harder, and more about finding a routine you can follow indefinitely.

The Impact of One Day Per Week

One exercise session per week offers profound health benefits compared to complete inactivity. A study published in JAMA Internal Medicine found that adults who exercised just once or twice per week experienced a 30–35% reduction in all-cause mortality. Additional research highlights benefits including:

  • Improved blood pressure, lipid profiles, and insulin sensitivity

  • Reduced anxiety, depressive symptoms, and stress markers

  • Slowed age-related muscle atrophy and enhanced neuromuscular coordination

  • Decreased incidence of cardiovascular disease and certain cancers

If there were a pill that did all that exercise does, everyone in the world would take it. Exercise is medicine, it just doesn’t come in the form you’re used to. Critically, these benefits are accessible with just one day per week of training. For those starting from zero, this initial step is disproportionately impactful.


The dose-response relationship between training frequency and health benefits typically follows a Gompertz curve.

While some adaptations improve with increased frequency, others require careful attention to recovery, nutrition, and sleep. More isn’t always better unless the individual context supports it.

Practical Implementation

For most general population clients, I recommend starting with three full-body strength sessions per week, organized as follows:

  • Day 1: Full Body Push

    • Upper-body pressing (e.g., overhead press, push-up)

    • Lower-body push (e.g., squat, lunge)

  • Day 2: Full Body Pull

    • Upper-body pull (e.g., row, pull-up)

    • Lower-body pull (e.g., deadlift, hip hinge)

  • Day 3: Push + Pull Combined

    • 1 of each pattern

This structure isn’t about chasing intensity—it’s about building consistency. Three days per week is sustainable, effective, and adaptable to most schedules.

The goal isn’t to be great every time you train. It’s to be consistently good. You’re building a foundation, brick by brick. Occasionally one of those bricks is especially satisfying or great but when you take a step back you won’t marvel at any one brick but instead what you’ve built.

People's Athletic Club