Struggling to Train Every Week? Here’s the Real Fix.
You tell yourself, “This is the week I get back on track.”
Then work runs late, kids get sick, traffic is awful, or you’re just wiped. Suddenly it’s Friday, you’ve trained once (or not at all), and you’re back to feeling like you “failed.”
You don’t need more motivation. You need a simple system that makes training realistic on busy weeks, not just perfect weeks.
The All-Or-Nothing Trap
Most people start with a “perfect” plan:
5–6 workouts a week
strict nutrition rules
early wake-ups every day
That usually lasts about… a week.
When “perfect” is the standard, anything less feels like failure. One missed workout turns into, “I’ll start over next month.”
For busy adults around Bellevue, Redmond, and the greater Eastside, a better standard is:
“Consistently getting 2–3 strength sessions most weeks beats perfect plans that never last.”
You don’t get long-term results from one perfect week. You get them from a lot of okay-but-consistent weeks.
If you want more detail on what really moves the needle, check out this article: Why Am I Not Making Progress?
The 3-Part Consistency System
This is the short version of the system we use at bStrong to help members show up week after week.
1. Pick a Minimum Plan, Not a Maximum Plan
Most people ask, “What’s the most I can do if everything goes perfectly?”
Instead, ask:
“What can I still do on a stressful week?”
For most busy adults, that looks like:
Minimum standard: 2 strength sessions per week
Great week: 3 sessions
Bonus: walking, light conditioning, or other activities if you have extra time
If you hit your 2 strength sessions, you’re on plan. You’re not “behind.”
If you get a third, that’s a win, not a new expectation.
2. Lock in Specific Training Appointments
“Work out sometime this week” is not a plan.
Do this instead:
Pick 2–3 specific days.
Pick specific times (for example: Mon 6:30 pm, Wed 7 am, Sat 9 am).
Treat them like appointments with your future self’s knees, back, and energy.
If you train at bStrong, your small group sessions are literally booked on the schedule. They’re on your calendar, not just in your head.
3. Have a Backup Plan You Decide in Advance
Life will get in the way. Don’t wait until you’re stressed to decide what to do.
Write down something like:
“If I miss Monday, I’ll train Wednesday and Saturday.”
“If work explodes, I’ll still do a shorter 30-minute version instead of nothing.”
“If I’m exhausted, I’ll still show up, but I’ll tell my coach I need a lighter day.”
The point isn’t perfection. It’s “always something,” not “all or nothing.”
If you want to go deeper on this idea, read our Consistency System article.
What This Looks Like at bStrong
At bStrong, your training is highly coached, full-body small group personal training that gives members individualized adjustments, structured programming, and safe, effective sessions that actually fit their life.
We build consistency into the way the gym runs, not just into what we tell you.
Here’s what that looks like at our Bellevue and Redmond gyms (we also see a lot of members who live or work in Kirkland and around the Eastside):
You reserve recurring time slots for small group strength sessions, so training lives on your calendar like a regular appointment.
When you walk in, you see the day’s workout and your target weights up on the TV. Your name, exercises, and starting weights are right there on the screen.
Coaches track your working weights and reps over time, so you’re not guessing or trying to remember what you did last week.
A typical experience:
Before the session: You already know what time you’re training. When you arrive, your workout and starting weights are laid out for you on the TV.
During the session:
Your coach tells you, “Last time you hit 65 pounds for 8 reps. Today we’re doing 6 reps, so the target is around 70 – let’s see how that feels.”
If you’re feeling worn down or something is tight, they’ll adjust targets down and change the focus for the day.
If you’re moving smoothly and feeling good, they’ll nudge weights up a bit or add a rep or two.
Over time:
Your workouts follow a structured plan, so exercises repeat and progress.
You see small, steady increases instead of random workouts that never build on each other.
So your consistency isn’t just “did I show up?” It’s:
You have appointments on the calendar.
You know what you’re doing when you get there.
You have clear targets set for you, with a coach who’s willing to scale things up or down based on how you feel that day.
If you want more perspective on how much to start with, check out our article: How much weight should I lift?
How Beginners Can Apply This (Even If You’re Starting From Zero)
You don’t need a perfect schedule to start. You just need a minimum plan and a way to stick to it.
Step 1: Commit to 4 Weeks of “Good Enough”
For the next 4 weeks, commit to:
2 strength sessions every week, no matter what.
If you get a third, great. But your success is judged on hitting two.
This might mean:
Mon + Thu after work
Tue + Sat mornings
Or whatever combo matches your real life (commute, kids, meetings, etc.)
Step 2: Put It On the Calendar Right Now
Pick your days and times, then:
Put them in your phone calendar.
Add reminders.
Treat them like meetings you’re not going to cancel on yourself.
If you train at bStrong:
Book recurring small group sessions at times that actually work.
Use the schedule to create a routine (for example, “I’m a Mon/Wed 6:30 pm person”).
Step 3: Decide Your “Bad Week Rules”
Write your rules down somewhere:
“If I miss my first session of the week, I’ll train the next two days I can.”
“If I can’t make it in, I’ll do a quick 20–30 minute at-home session instead of skipping completely.”
“If I’m exhausted or stressed, I’ll still show up, but I’ll tell my coach I need to keep it lighter.”
The decision is made ahead of time. When things get chaotic, you’re following a script, not starting from scratch.
What to Expect in 4–8 Weeks
If you follow this system and strength train 2–3 times per week:
Training starts to feel like a normal part of your week, not a special project.
Soreness usually becomes more manageable as your body adapts.
You notice progress: better sleep, easier stairs, more energy in the afternoon, clothes fitting differently.
Mentally, you stop “starting over” every few weeks and just keep moving forward.
At bStrong, members who stick to 2–3 sessions per week usually say things like:
“This is the first time I’ve been consistent for more than a month.”
“Having the sessions on my calendar and the workout on the TV when I walk in makes it so much easier to show up.”
“I don’t have to think about what to do. I just show up, follow the plan, and my coach helps me adjust.”
If recovery is a big barrier for you, read our Recovery: The Key to Better Workouts and Injury Prevention article.
Is This Approach Right for You? (Checklist)
This is probably a good fit if:
You’ve tried intense 6-day programs and burned out.
Your schedule changes a lot and you need flexibility, not guilt.
You’re juggling work, family, and stress, and can’t live in the gym.
You want to feel stronger, more capable, and more confident without obsessing over perfection.
You’d rather have someone tell you, “Here’s your plan for today,” than design your own program.
If you’re nodding along to most of these, you don’t need more willpower. You need a structure that respects your life.
Ready to Build a Consistent Routine? Start Your 3-Week Trial
If you live or work near Bellevue, Redmond, or the Kirkland/Eastside area and want coaching, structure, and accountability, our 3-week trial is the best way to get started.
During your 3-week trial, you’ll get:
a quick intake call so we understand your schedule, goals, and any injuries
an intro “Ramp Up” session to learn the basics with a coach
small group strength training 2–3 times per week
workouts and target weights laid out on the TV when you walk in, plus a coach to help you adjust up or down based on how you’re feeling
You don’t have to fix everything at once. Just start showing up, 2–3 times a week, with a clear plan and a coach in your corner.