We often hear people championing one fitness mantra over another: “You’ve gotta be consistent,” or “Technique over load,” or “Intensity trumps perfection.” Ugh—need we squabble over the virtues of exercise so much? Let’s not lose sight of the bigger picture.
If you’re pursuing improved general physical preparedness (GPP), employing a “yes, and” approach is imperative for results.
You need: frequency, and variety, and intensity. Not one. Not two. All three.
For this first exploration (of a three-part series), let’s dig into the first pillar: FREQUENCY
WHY FREQUENCY MATTERS
You simply need to apply the exercise stimulus often enough for your body to recognize it as a pattern—something likely to happen again—and start making adaptations to prepare for the next onslaught.
If every month I do the best workout in the world, something heroic and co-designed by Mikaela Shiffrin, Greg Glassman, and Wolverine, I’d still probably see zero results. It could be the most lab-tested and theoretically perfect application of fitness models, but with too little frequency I simply won’t change, I’ll just be bludgeoned once a month.
Same goes for food: if I eat a one-time beautifully balanced meal of vegetables, whole grains, and line-caught salmon… does that suddenly make me a healthy eater? Nope. I just had one great meal.
If I practice guitar chords until my fingers scream, but don’t touch the strings again for six months, have I meaningfully made lasting improvements? Nah. Cram two hours of Portuguese on Duolingo six weeks before your trip to Lisbon? Boa sorte. Probably not gonna cut it.
The philosophers had it right
There’s that adage often mis-attributed to Aristotle: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle or not, it’s got legs. Several continents away, Confucius was reflecting that “The person who moves mountains begins by carrying away small stones”. Wow, that speaks to this theme beautifully.
Several millennia later contemporary habit experts encourage us, similarly, to put in the reps of that which we want to achieve excellence (or at the very least, ease) with. All hail modern thinkers and authors like James Clear (Atomic Habits), Dr. Wendy Wood (Good Habits, Bad Habits), Charles Duhigg (The Power of Habit) and so many others.
One-off efforts have their place. But if we want results, frequency is what moves the needle.
patriotic parallels
I’m a concerned citizen. I care about my community, country, and kin—and therefore, I vote. Whenever possible. Sometimes I’m hyper-informed, sometimes I just know the basics. I vote in big elections, local ballots, and more. My brother even got me a fabulous purple t-shirt which boldly reads: HOT PEOPLE VOTE.
Vote often. Vote whenever you want to influence something—whether you want it to stay the same or change. Pro tip: If you already know the outcome you want, lock it in early—mail in that absentee ballot. That’s like reserving your gym class and telling your coach, “See you Wednesday morning!”
And here’s where the metaphor lands: Each time you exercise, you’re casting a vote for the outcome you want. You’re shaping the future you want. Does one vote make a difference in your fitness? Usually not. But vote relentlessly—don’t miss elections, don’t miss workouts—and you’ll start to see change.
So let’s build a beautiful habit. Let’s become what we repeatedly do.
Let’s cast those votes early and often.
Then, soon, we’ll add variety. Don’t ignore the rest of your local ballot—and don’t leave your legs (or anaerobic system) behind. In our next post, we’ll explore the role that variety plays in improving your global fitness.
Want help on establishing that frequency? Get in touch and connect with a coach at ActiveVT.
