Why Random Training Times are Holding you Back

Why Random Training Times Are Holding You Back

Recently, three of our male clients canceled their memberships, citing a lack of flexibility in our timetable.

They wanted to train whenever it suited them, but let’s take a moment to explore why “flexible, train-when-you-want” approaches might not be the golden solution they seem to be.

Spoiler alert: consistency, not randomness, is the cornerstone of success.

The Myrth of Randomness in Fitness

The allure of “training whenever” sounds great on paper. Life is hectic, and flexibility seems like the answer. However, research tells a different story. A 2021 study published in the Journal of Behavioral Medicine highlights that individuals who stick to consistent exercise routines not only see better results but are more likely to maintain their habits long-term. Training at random times is disruptive to your body’s circadian rhythms, making recovery less efficient and your performance inconsistent.

Consistency helps you build momentum. When you have a set schedule, your body and mind adapt, creating a powerful feedback loop that reinforces your efforts. Random sessions, however, lead to missed targets and the dreaded “fuck it” button.

The Psychology of the “All or Nothing” Trap

Here’s where things get interesting. Many clients fall into the “all or nothing” mindset. If they can’t make it to the gym three times a week as planned, they hit the mental eject button. “Why bother at all?” they think. This is a classic example of cognitive distortion, where perfection becomes the enemy of progress.

Instead of holding onto the idea of a perfect routine, we encourage clients to reframe their expectations. Can’t make it three times this week? Aim for one solid session. A study in Health Psychology Review found that even minimal exercise—as little as one session per week—provides significant health benefits. What matters most is the habit, not the frequency.

Peeling Back the Frequency

If your schedule doesn’t allow for three sessions, that’s okay. Set a new target that works for you. Focus on getting something done rather than throwing in the towel. One high-quality workout is better than none, and two is better than one.

When clients release themselves from the chains of rigid expectations, they often find their groove. Fitness isn’t about perfection; it’s about showing up consistently over time—even if that means fewer sessions.

The Solution: Shift Your Perspective

At UNIT 13, we help clients understand that fitness is a journey, not a sprint. If our timetable doesn’t allow for “training whenever,” we encourage you to work with what you have. Drop the “all or nothing” mentality, and remember that progress—no matter how small—is still progress.

So, before hitting the “fuck it” button, let’s recalibrate. Prioritize one or two consistent sessions a week, and build from there. Because when it comes to your health and fitness, the only bad workout is the one that didn’t happen.