Ditch the ‘All-or-Nothing Mindset’: Why Your Training Should Be a Dial, Not a Switch
Life has a way of throwing curveballs. Work deadlines pile up, family schedules get chaotic, and unexpected events pop up, making it easy to push workouts to the bottom of the priority list. When things get overwhelming, many people fall into the ‘all-or-nothing’ trap – believing that if they can’t go ‘all-in’ with their training, they might as well not train at all.
But what if we told you that fitness isn’t an on/off switch – it’s a dial? Instead of choosing between going full throttle or doing nothing, you can adjust your training based on what’s realistic for your life at the moment.
The Problem with the ‘All-or-Nothing’ Mentality
The all-or-nothing mindset says, “If I can’t do my full workout, I won’t do anything.” It sounds logical in the moment – why bother with a 20-minute workout when you usually train for 45 minutes to an hour? But this approach leads to inconsistency, frustration, and a cycle of stopping and restarting.
Here’s what often happens:
◦ You’re in a ‘perfect training phase’ – hitting the gym consistently, eating well, and feeling great.
◦ Life gets hectic. You miss a workout or two.
◦ Instead of adjusting, you give up entirely, thinking, “I’ll start fresh next week/month/year.”
◦ Days turn into weeks, and suddenly, you’re back at square one.
Sound familiar? This cycle creates long-term inconsistency, making it harder to see progress and easier to feel defeated.
The Power of the ‘All-or-Something’ Mentality
Instead of thinking in extremes, the ‘all-or-something’ mindset helps you keep momentum even when life gets busy. Some movement is always better than none, and progress isn’t about perfection – it’s about persistence.
Here’s how shifting your mindset can change your approach:
- Busy week? No time to make it to your usual 3 training sessions each week? Dial it down to 1 or 2.
- Low energy? Instead of pushing for max intensity, choose lighter weights and focus on better range of motion and mobility.
- Limited time? Can’t make it to the gym, try some exercise snacks (we’ve mentioned these before 😉) – because even a few minutes of exercise beats zero every single time.
When you treat fitness as a dial, you stay in the game. You might not always be at your peak, but you’re always doing something – and that consistency adds up over time.
How to Adjust Your Training Dial
Think of your training like a volume knob that you can turn up or down instead of flipping it completely off. Here’s how to adjust:
- High Intensity (Dial at 8–10)
- When life is steady and energy is high, go all in!
- Strength training, cardio, and intensity are priorities.
- You’re focused on making gains and pushing performance.
- Moderate Intensity (Dial at 4–7)
- You’re busier, but still making structured workouts happen.
- Maybe you reduce training days from 3 or 4 to 1 or 2, but keep intensity up.
- You’re focused on maintaining progress.
- Low Intensity (Dial at 1–3)
- Life is chaotic, and time is limited, but you’re still moving.
- Prioritizing walks, mobility work, even 10-minute workouts or exercise snacks.
- Your goal isn’t progress, but maintenance – keeping the habit alive.
No matter what, the dial never goes to zero!
Consistency Over Perfection Wins Every Time!
If you’re waiting for the ‘perfect time’ to train, it will never come. Life will always have ebbs and flows, and that’s okay. The key is adjusting your approach instead of stopping completely.
So the next time life gets busy, don’t flip the switch to ‘off’. Simply turn the dial ‘down’, do what you can, and keep moving forward. Progress isn’t just about how hard you push when things are perfect – it’s about showing up even when they’re not.
Your future self will thank you for it.
~ Coach MJ 😉