For years, the mantra of 'consistency' was the bedrock of my fitness philosophy. As someone who regularly interviews health professionals, I heard it constantly: sticking to a strict plan is the only way to make real progress. I took this to heart, dedicating myself to a rigid CrossFit schedule four times a week for over three years. The results were undeniable – I was stronger, fitter, and hitting personal bests.
The Turning Point: From Discipline to Dread
Then, one morning, the motivation vanished. I forced myself to the gym but found my usual workouts boring. I had started experimenting with other activities like reformer Pilates, yoga, and tennis, and realised I craved that novelty. So, I made a radical change. I cancelled my expensive gym membership, signed up for ClassPass to access various studios, and kept a cheap local gym pass for occasional strength training.
A year on, my routine has no standard week. Monday might be strength training, Tuesday reformer Pilates, Wednesday gentle yoga, Thursday tennis, with a long bike ride at the weekend. This variety has made exercise exciting again. I rarely struggle with motivation because each session feels unique. It also allows me to listen to my body; if I'm tired, I swap a heavy session for yoga. My schedule now ebbs and flows with my menstrual cycle, something my old rigid plan never accommodated.
Expert Insight: When Consistency Helps and When Variety Wins
Dr Lee Bell, a senior lecturer in sport and exercise science at Sheffield Hallam University, explains that consistency is crucial for athletes with specific performance goals. Methods like progressive overload – doing the same moves and gradually increasing intensity – require a consistent programme.
However, for the average person focused on general health and fitness, Dr Bell advocates for variety. "I think it's a clever way of training," he says. "Unless you are an athlete at the top of your game... I would go with variety every time." A mixed routine prevents boredom and burnout, major reasons people abandon exercise plans. It also builds a more resilient, adaptable body.
Contrary to popular belief, you don't need to lift weights daily to build muscle. Dr Bell states that most people can improve muscle mass with just one strength session per week, though two or three is ideal for maintenance or better gains, aligning with NHS guidelines.
Preventing Injury and Finding Joy in Movement
I feared a varied routine might lead to injury, but Dr Bell argues the opposite. Repeating the same movements, especially in strength training, can cause overuse injuries. Variety strengthens different muscle groups and reduces repetitive strain.
This approach has also helped me rediscover the joy of movement. Exercise physiologist Darryl Edwards, founder of the Primal Play method, emphasises treating fitness like play. "The brain craves novelty and that release of the feel-good hormones keeps you motivated," he explains. He compares movement diversity to nutrient diversity – different activities feed different bodily systems.
Ultimately, the key is sustainable enjoyment. While I'm not the strongest lifter or best tennis player anymore, I am consistently active in a way I love. I've learned that ownership over your routine is a powerful motivator in itself. For most people, a flexible, varied approach is more likely to lead to a lifelong, healthy relationship with exercise than a monotonous grind.
