Consistency.  This is one attribute that will always separate the great from the mediocre and those who achieve their goals from those who don't.

It's such a simple principle, and it sounds obvious when someone says it but sometimes a clear reminder helps you keep focus.  Consistency in training really is a golden rule that must be followed in order to be successful.

You can bet this guy is training consistently!

Consistent Training: Success at any Level

Consistency in training is vital, regardless of your specific goals.  If you just want to be fit and lose a bit of bodyfat, consistency is the key to achieving and maintaining that goal.  If you consider yourself an athlete and want to be excellent at what you do, consistency can be the difference between being a champion and being at the bottom of the ladder.  Consistency in training can be more powerful than things like natural talent (and talent without consistency is wasted).

Anyone, at any level can achieve great things with consistent, smart training.

Great Examples

I saw a great example of what consistency can achieve a couple of weeks ago where I train.  Two girls, who train two to three times a week tried deadlifting for the first time.  These girls certainly don't spend their lives training, they don't obsess about it and they just do it to keep fit and they are just doing general strength and conditioning (nothing specific), but they have been training very regularly for a couple of years.  They both managed to pull 80kg (from the ground).   For women to deadlift this the first time they ever deadlift is pretty impressive and was a powerful reminder to me of what consistency in training can make possible.

Another great example of the product of consistent training.

Consistency Through Rough Patches

As for my own training, I'm at the opposite end of the spectrum: for the last couple of years my life has revolved around my training and I certainly do obsess about it.  Recently I've hit a rough patch, and anyone who trains long term is bound to hit a rough patch every now and again.

These rough patches are a true test of your committment to training and your will to succeed.

Sometimes training doesn't go according to plan and is painful...

Training consistently throughout a rough patch is extremely important.  You may change your training volume or frequency or even your routine but it is important to continue to do something on a regular basis, because stopping when you hit a rough patch makes going back very, very hard and in some cases you might end up stopping for good.  This is particularly noticeable in my sport (kettlebell sport) where people in the West seem to last a couple of years and then just disappear.

Take what you can out of your training, refocus on technique or just be happy that you got a session done, and eventually the consistency will pay off and you'll continue to move forward.

Keys to Consistency

Here are some tips that will help make consistency in training easier:

  • Goals (short and long term) - having goals in training makes such a difference to your motivation to train consistently.  Short term goals help you get through sets, days, weeks and keep things manageable on a psychological level.  Long term goals are also really important, and even just viewing training as long term will make consistency easier.
  • Getting into the routine - rountine is really important to ensure consistent training.  Building training into your daily or weekly routine will help establish good habits and training just becomes something you do and becomes non-negotiable, rather than something you feel you have a choice about.
  • Get something good out of every session - I mentioned this above, but it's worth reiterating.  If you walk away from a session where you didn't feel great or didn't do what you'd set out to do, still find a positive in what you have done and see it as an opportunity to improve in the next session.  It seems obvious, but sometimes it's hard to do and walking away from a session feeling bad about it will make starting the next session that bit harder.
  • Training partners - having a training partner (or partners) can make a world of difference.  If you know someone else is relying on you to train it makes you more likely to turn up, even when you don't feel like it.  Training with other people also adds a social element to training that can be really valuable and keep you motivated.

Lifting with someone else is always more fun!

Consistenly Consistent

Being consistently consistent over a period of years (not weeks or months) is what will get you impressive results in training.  Keep this in mind the next time you want to skip a session or you hit a rough patch in your training.