Start Small, Win Big
“Hey Josh, could we add more workouts to push day.”
Me knowing damn well you haven’t even finished the original routine once in your life
I often consider the question, “If I had to start all over again in my fitness journey, what would I do?” The answer consistently changes because there's no single best way to begin a fitness journey, especially when accounting for the vast differences between individuals. There's simply too much variability in the matter.
There are so many different types of people and experiences that there is never one “right” way to approach fitness. For example, if my 24-year-old buddy, who has been working out for years, asked me for a workout plan, I certainly wouldn’t suggest sitting and standing up from a couch for 3 sets of 10 a couple of times a week—that would be completely absurd. However, when creating a workout plan for my parents (who are in their mid-60s), that’s the first (and only) thing I've had them successfully replicate on a consistent basis. I've tried different workout plans, cardio sessions, and mobility work with them—all of which ended up being too hard and/or too long for them to consistently add to their routines, which have been established over 40+ years.
So, where did we start? We started small, with as little as possible, to prepare them for what comes next.
This brings me to one of my gripes with the fitness industry today. The majority of eye-catching routines that my algorithm feeds me (so of course this may not be the case for everyone) are extremely intense HIIT workouts where sometimes backflips are part of the circuit. It’s completely insane! Even for someone like me, who has been working out for nearly a decade, that kind of stuff is impossible, and I'd probably end up injuring myself. So, I cringe every single time I see someone promoting these things. However, if we start small, establish consistency, and build up gradually, it becomes possible.
That being said, I have no problems with any HIIT workout, CrossFit gym, or anything similar. In fact, I think they are all wonderful things that should eventually be incorporated into a fitness routine if you really want to test the upper limits of what your body can do. But they are often implemented too early, which results in injuries—nagging injuries that prevent someone from progressing and becoming consistent in the gym ever again.
So, what’s my advice? Start small and establish consistency! If you can only do one workout, but it allows you to make it to the gym 3+ times per week—wonderful! We can progress from there. If you can only run a quarter of a mile but do it consistently once or twice a week—amazing! We can progress from there. If running is too much, but you can walk consistently once a day for 20-30 minutes—incredible! We can progress from that. Consistency, consistency, consistency. It is the one thing I would prioritize in every single scenario of “starting all over.”
The question I would then turn around and ask myself if I were starting anew would be, “What type of exercise can I do consistently 3 or more times per week for a month straight?”
If the exercise injures you and you can’t do it the third time that week, then it shouldn’t be considered—we can progress to that, but for now, you are not ready for it.
If the workouts make you hate the gym, and you end up making excuses not to go the second time, then it shouldn't be considered—we can progress and adapt to make workouts less daunting, but for now, you are not ready for it.
If you don’t have time to drive to the gym due to a busy work schedule and life in general, then it shouldn’t be considered—we can work to make time in the future or establish a home workout routine to allow for more efficient and adaptable workouts. But for now, you are not ready for it.
These are the things I asked myself when I had to restart. After my back surgery, I only had a few options. I chose the option that allowed me to be consistent and continually progress, which ended up being walking in circles in my backyard for 35-minute bouts. Stupid? Yes, most definitely. But it was effective and allowed me to be consistent. Consistency then allowed me to eventually return to 100% and to run, lift, and feel good once again.
So, long story short—start small, win big. Consistency is key. For those finance bros out there, fitness is like compounding interest. The small, consistent contributions you make to your fitness journey allow you to win big in the health game down the line.
Be consistent and live healthy!
