Consistency, Intensity and Volume

The first thing I want to say is people are often over complicating exercise trying to find the magical workout that gets them to their goal immediately. Let’s be totally honest, there is no shortcut to achieving your fitness goals, it takes time, sacrifice and just plain hard work.


As I have already mentioned, when people start a fitness program they are always looking for some secret to get immediate results. Unfortunately, these solutions that can possibly give us great results in the beginning, such as low carb diets are not easily sustainable for long periods, meaning you will be back to square one in a matter of months or even weeks.

Consistency means you show up regularly and take part in the exercise. To be totally honest if you are looking to drop some body fat and just improve general health, almost any fitness program is going to benefit you.

-Find something that you enjoy doing, and look forward to going to each day

– Sign up for a membership (ask a coach how many sessions you should train a week depending on your goals) as this will hold you accountable, no one likes to waste money.

– If you are showing up for sessions regularly the intensity and volume will not matter in the beginning of your fitness journey and you will still see some results. By this I mean, you don’t need to be going super hard every session and killing yourself, intensity is more important later in your goals.


Now that you have been training for a couple of months, and have seen some good results, but hit a plateau or the law of diminishing returns (things get harder and results are less noticeable), Now is the time we need to focus on the intensity

-When we look to increase the intensity it is important that you are still moving safely to avoid injury. Ask a coach how you can scale movements to find an intensity that is safe

-Now is the time you should be looking to push yourself during workouts, trying to hit personal records and attempt new things

-Still have a chat with your friends during class time, but at the right times

-If your goal is still maintaining a balanced and healthy lifestyle, then 1 hour is more than enough time to work out. Any more then you are likely over training and could have the reverse effect

-Make sure you have your rest days programmed in

If you are looking to excel in the exercise program you are following then volume is the last thing you should be looking to increase. For example, if someone is looking to get into CrossFit at a competitive level the volume of training naturally has to be higher. However, what happens too often are people missing out the intensity stage in our list and end up doing 2-3 hour workouts, sometimes twice a day and never really hit the intensity that is required. By doing longer workouts, you will of course get better, but you waste a lot of time and also open up the risk of injury.

– Speak to a coach and ask them about how much you should be doing

– Elite level athletes can handle the volume in the programs they are following, however, if you have not built up to that level of fitness yet, your body cannot physically handle it and you will get injured

– Yes, you may be able to follow 1 day of ‘’Rich Froning’s’’ program, but is it the right level for you to progress at – probably not!

– Be smart, listen to a coach and learn

I could speak forever on this topic, mainly because I have been through these stages myself and made these mistakes. I also see it happen a lot. Please do not get muscle up syndrome

Muscle up syndrome- A term used to describe someone who gets there first muscle up and then acts like they are too good for the programming they were doing before and look to enroll on the same training program as a games athlete

If you do feel like you are progressing at a faster rate than other people around you, sit with a coach and write up some realistic goals and how you can there.

Train often and train hard

Coach Joff