Home » BLOG » The Power of Consistency: Why Showing Up Beats Perfection
Andrew C
woman pushing sled in the gym

Some workouts will feel great. Others will feel average. And some will feel like a grind. That’s normal—and it doesn’t mean you’re failing.

The truth is this: your results don’t depend on every workout being your best. They depend on you showing up consistently and training with the right level of intensity for that day.

Two things matter most:

  • Consistency. Doesn’t matter if it’s 2–3 days a week or 4–5. The win is sticking to your plan week after week.

  • Intensity. That doesn’t mean training until you collapse. It means working hard relative to what you can give that day.

Why All-or-Nothing Thinking Fails

That “all-or-nothing” mindset—where every workout has to be your best—sets people up for failure. Why? Because life isn’t predictable. If you tell yourself you have to hit max effort every single time, you’ll eventually skip workouts on days you don’t feel 100%.

Instead, think of your training like this:

  • 25% of workouts will feel tough and not your best.

  • 50% will feel average—solid but unspectacular.

  • 25% will feel amazing, where everything clicks.

Even if three out of four sessions aren’t “perfect,” they still stack up. Tough days keep the habit alive. Average days build steady progress. The great days raise your ceiling.

That’s how long-term results are built.

Measuring and Maximizing
Workout Intensity: Using
RPE and Reps in Reserve

Now that we’ve cleared that up, the next question is usually: how do you know if you’re training hard enough? That’s a fair question, because “hard” can look different depending on what you’re doing. Short rest breaks feel hard. Lifting heavy feels hard. Running through a circuit feels hard. Even learning a brand-new movement can feel tough.

When I ask clients about intensity, I’m not talking about the workout as a whole—I’m talking about how challenging each set actually feels.

So how do you know if you’re training hard enough? That’s where RPE (Rate of Perceived Exertion) comes in.

Think of RPE as a 1–10 scale for effort:

Use this as your gauge:

  • Stay in the 7–9 range for most sets. That’s where you’re working hard but not burning yourself out.

  • If you’re constantly under a 5, you’re not pushing enough.

  • If you’re always at a 10, you’re going to burn out or get hurt.

Reps in Reserve (RIR)

Another simple way to measure effort is by asking: how many reps did I have left in the tank?

This is called Reps in Reserve (RIR). For most lifts, aim to finish each set knowing you could have done 1–2 more reps if you had to.

Example: you’re on your last set of lunges, legs burning, and you know you could maybe crank out 2 more. Perfect—that’s the intensity sweet spot.

Remember to use progressive overload over time to get maximal results. If you’re not sure how to use progressive overload or what it is, go to How to Build Muscle: The Truth About Progressive Overload

The Bottom Line

Workouts don’t have to be perfect. They have to be consistent, and they have to challenge you enough to spark progress.

Some days that’s 15 minutes. Some days it’s an hour. As long as you’re showing up and pushing within that 7–9 RPE range, you’re building strength, endurance, and body changes that actually last.

Even if most workouts feel “average,” they add up to long-term success.

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