Most people plan their fitness around their best weeks.
You imagine a week where:
• Work is calm
• The kids’ schedules cooperate
• Nothing unexpected happens
• You feel motivated every day
So you build the perfect plan.
5 workouts.
Meal prep every night.
10,000 steps daily.
Then reality hits.
A late meeting.
A sick kid.
A stressful day.
Suddenly the plan falls apart.
And most people respond the same way:
“If I can’t do it perfectly, I might as well skip it.”
That mindset is what keeps people stuck in the start–stop cycle.
But there’s a better way to plan your fitness.
Instead of planning for your best week, plan for your worst week.
The “Worst Week” Fitness Strategy
Ask yourself one simple question:
What routine could I stick to even when life is chaotic?
For me, the answer is simple.
My baseline is 3 strength workouts per week.
Even during stressful weeks, busy weeks, or weeks where nothing goes according to plan, I know I can still make three sessions happen.
So that becomes my non-negotiable baseline.
Everything beyond that is just a bonus.
Why This Strategy Works
This approach eliminates the all-or-nothing trap.
Instead of feeling like you failed when life gets messy, you stay focused on the minimum effective habit.
And consistency beats perfection every time.
Three workouts every week for a year is 156 workouts.
That’s where real progress comes from.
How to Find Your Baseline
Your number might be different than mine.
It might be:
• 1 workout
• 2 workouts
• 3 workouts
• 4 workouts
The key is this:
Your baseline should be something you can almost always accomplish, even on your worst weeks.
Not your best weeks.
Your worst ones.
The Momentum Effect
Once you hit your baseline, something interesting happens.
Momentum builds.
You start stacking extra wins.
Maybe you add a fourth workout.
Maybe you clean up your nutrition.
Maybe you go for a walk.
But the important part is this:
Your progress never resets to zero.
You stay in motion.
The Real Goal of Fitness
The goal isn’t perfection.
The goal is never fully stopping.
That’s how people stay strong, capable, and healthy for decades.
And it all starts with finding your baseline routine.
Quick Exercise
Take 10 seconds and answer this question:
On your worst week, how many workouts can you realistically complete?
That number is your baseline.
Build around it.
Protect it.
And let everything else be a bonus.
If you’ve been struggle with making time to take care of your health, we’d love to help.
Book your Intro Meeting Here
