Consistency: The Fastest Way to the Results You Want
We often obsess over the perfect program, the latest technique hack, or that one massive lift. But what if I told you the most underrated skill in training isn't about what you do in a session but how you approach every single one?
I'm talking about consistency.
Now, I'm not just talking about doing the same exercise repeatedly. We all know that proper technique, strength, or speed improvement comes from challenging ourselves with variations. Which allows our bodies to adapt, build strength in specific positions, and practice moving fast through dynamic actions. These elements genuinely improve your lifts, and then you apply that refined skill to your classic movements, building consistent execution. (See? I just gave you the quickest rundown of how to improve your lifts, and it's not even the main topic of my blog, lol.)
What I'm truly focused on is the consistency of your entire training ecosystem:
How you show up to training.
How you speak to yourself during training.
The unwavering standard you hold yourself to.
And everything else surrounding your training environment and routine.
The Cumulative Power of Showing Up
Many people hit a wall, feeling like they've plateaued. But let's reframe that: if you consistently show up and complete your planned exercises and sessions, you are, by definition, lifting more total weight than you did the previous day, week, or month and in your entire life (you're pushing the needle). It isn't just about PRs; it's about accumulated work. One week of consistent progress stacks into a month, which grows over six months, one year and so forth.... Just imagine how much you will progress if you continue to do that over 10 years.
Think about it: the individuals who excel in weightlifting or any sport aren't necessarily always the most naturally gifted. They are the ones who consistently show up, do the work, and put in the deliberate practice. They're constantly challenging themselves in some fashion and remaining consistent even when the going gets tough.
Beyond the Gym Floor: The Hard Things
But consistency isn't just about physically being in the gym. For most of us, showing up is generally the easy part, at least 90% of the time. The people who genuinely move the needle and push their performance boundaries are the ones who embrace the "hard things" outside of training itself.
Some examples are:
Dialling in their nutrition: Consistently fueling their body for performance and recovery.
Prioritizing more sleep: Understanding that recovery is important to continue to adapt.
Building mental resilience: Preparing their mind to handle challenges and setbacks.
When you see someone performing exceptionally well, it's not because these things come effortlessly to them and while they're impossibly hard for you. No, they constantly challenge themselves and stay consistent with these often-overlooked foundational elements.
The Consistency of Self-Talk & Standards
Self-talk is a critical point that often goes unaddressed. Far too many people punish themselves and talk down to themselves anytime they miss a lift or just make a small technical error, especially when challenging themselves. It's perfectly normal to feel frustrated or get a little upset after a nasty session; we've all been there. However, if you consistently practice negative self-talk when you miss a lift, particularly at a certain weight. In that case, you're not just having a momentary bad thought but actively building a mental block for that weight or any heavy attempt. Consistency applies to your internal dialogue, too!
Instead of falling into the trap of self-criticism, cultivate a consistent practice of positive self-talk. When a lift feels heavy, or you miss an attempt, shift your internal narrative. Remind yourself:
"I've hit this weight before. I know I can do it."
"I've pushed through tougher sets and heavier attempts than this. That's how I got to where I am today."
"This is a learning opportunity. What can I adjust for the next attempt?"
"My body is strong and capable. This is just one moment."
Consistently reinforcing your capabilities, acknowledging your past successes, and focusing on solutions rather than failures creates a positive feedback loop. This mental resilience is a skill, like lifting, and it improves with consistent practice. It prevents a single missed lift from derailing an entire session or creating long-term doubts.
The same principle of consistency applies to improving your technique. Just because your coach isn't physically present to hold you to a standard doesn't mean you get to lower your own. Honestly, it makes me angry just thinking about it! If you don't consistently hold yourself to the same technical standard your coach expects – actively focusing on your setup, movement patterns, and finish positions – how can you genuinely expect to improve? Maintaining that consistent standard, whether supervised or not, is what truly elevates your lifts. Your internal coach should be as demanding and supportive as your external one.
Your Most Powerful Tool
Consistency in training is the most powerful tool you possess. It will accelerate your improvement significantly if you can commit to what needs improvement. Of course, this doesn't mean you can't have an off day or a slight drop-off here and there (perfection isn't real, and shit happens!). It simply means that you remain consistent wherever you can and strive to improve whenever the opportunity arises.
Embrace consistency. It's the quiet force that will redefine your training journey and unlock your true potential.
-Coach Sebb
