Most people overcomplicate fitness. They think they need the perfect program, a dialed-in nutrition plan, or to feel fully motivated before they even start moving. But the truth? None of that matters if you’re not consistent.
I see it all the time—someone tries to jump straight to advanced programming, obsessing over the details when they don’t even have a habit of showing up regularly. Then they wonder why they struggle. It’s like trying to sprint before you’ve learned to walk.
I talk a lot on social media about just getting started—showing up and doing anything to build consistency. And inevitably, someone will chime in with, “Without proper diet and intensity, you’ll never get results!” But here’s the thing: if you’re not showing up in the first place, diet and intensity don’t matter.
Progress happens in stages, and a perfectly planned program that never gets off the ground is useless. Meanwhile, an imperfect workout routine—one you actually do—is always a step in the right direction. Imperfect action leads to learning, growth, and, ultimately, results.
So let’s figure out where you are right now, and what it’ll take to get to the next level. The best progress happens when you start from where you are and build from there. And if you’re feeling stuck, don’t worry—we’ll cover how to keep moving forward, no matter the stage.
Pre-Phase: Planning or Procrastination?
Sometimes, we fool ourselves into thinking we’re making progress when we’re actually just procrastinating. Are you spending more time watching YouTube videos on squatting than actually squatting? Reading 500-page books on programming before you’ve lifted a single weight? Calculating how much weight you will lose on a spreadsheet over the next year? Researching the perfect plan for weeks but never starting? Listening to podcasts about nutrition, but not applying it yet? You’re not alone—it happens to the best of us. This is a sneaky form of procrastination.
Learning and planning is great, but at some point, you have to take action. Information doesn’t change habits—movement does.
How to tell if you're in this phase
You're gathering information, making detailed plans, maybe even buying gear—but not actually doing the thing yet. It feels productive, but nothing has changed.
How to know you're ready to move forward
You realize perfect plans don’t matter if they never get used. You're ready to take imperfect action and learn by doing.
Stage 1: Simply Show Up (Build the Habit)
If you're new to exercise (or getting back into it), your only job is to show up. That's it.
Forget about perfect form, heart rate zones, or how many sets and reps you should do. Just move. Walk, stretch, lift something, do a few bodyweight squats—whatever feels doable. Choose a form of exercise you enjoy—forget what you think you should be doing. Right now, the only goal is to build the habit of movement.
Something is always better than nothing.
One of my clients had a history of starting and stopping workout programs because she always felt she had to do it all to see results. Everything changed when she finally let go of the idea that she had to train five days a week and instead focused on simply being active most days. She built consistency, which led to momentum, which eventually led to progress.
The goal in this stage is to make movement a natural part of your life. Once you've done that, you're ready to move on.
How to tell if you're in this phase
You're still figuring out how to make fitness fit into your life, and consistency is your biggest win.
How to know you're ready to move forward
You've built a regular routine and no longer have to negotiate with yourself to get it done.
Stage 2: Get Better (Master the Basics)
Now that you're moving consistently, it's time to refine the details.
Work on your form (or work with a trainer or coach) so you don't get injured.
Learn proper techniques for strength training.
Improve efficiency in your cardio sessions.
Build coordination and stability.
This is where you start building skills. If you're lifting weights, learn how to squat, deadlift, and press properly before adding more weight. If you're running, work on pacing and breathing before worrying about speed.
Many people skip this step and end up plateauing or getting hurt. Progress comes faster (and lasts longer) when you take the time to do things right.
How to tell if you're in this phase
You're confident with the basics, following a plan, and starting to see progress.
How to know you're ready to move forward
You’re ready to add more challenge or variety because your workouts are starting to feel too easy.
Stage 3: Turn Up the Heat (Increase Intensity)
Once you've established consistency and solid technique, it's time to push harder.
Add weight to your lifts.
Boost your running performance with speed intervals, hill sprints, or stair climbing— efforts that build strength and stamina over time
Do more challenging workouts.
This is progressive overload—the principle that if you want to keep improving, you have to keep challenging yourself. But here's what many people miss: you don't need to kill yourself in every workout to make progress. Small, steady increases over time work better than going from zero to 100 overnight.
How to tell if you're in this phase
You’re pushing yourself harder, increasing intensity, and setting performance goals.
How to know you're ready to move forward
You're consistently hitting milestones and looking for smarter—not just harder—ways to train.
Stage 4: Balance Your Program (Cover All the Bases)
You've built consistency, developed skills, and increased intensity by now. But is your training well-rounded?
A good fitness routine includes:
Strength training to build muscle and support overall health--a non-negotiable for healthy aging and longevity in life and sport.
Cardio for endurance, heart health, and energy.
Flexibility & mobility to move well and help prevent injury.
Recovery because real change happens in the rest between workouts.
Most people tend to overdo one while neglecting the others. The runners who never strength train? The lifters who never do cardio? The people who skip mobility work until they get hurt? It catches up with them eventually.
I’ve said it once before—but it bears repeating now: Doing some cardio won’t make you lose muscle if you’re lifting and eating enough, just like lifting weights a few times a week won’t make you accidentally bulky. A well-balanced program ensures you keep progressing without breaking down.
How to tell if you're in this phase
You’re improving in one area—like strength or cardio—but realizing you’ve been neglecting another.
How to know you're ready to move forward
You’ve started addressing those gaps, and your routine supports your overall fitness, not just one piece of it.
Stage 5: Fine-Tune & Optimize (Dial It In)
Everyone thinks they need to be here on day one, five days a week, with perfect programming and intensity, but it's the last step in a process that can take a year or more.
Fine-tuning looks like:
Adjusting your workout split to support better recovery
Modifying your macros to support performance
Adding targeted exercises to strengthen weak areas
Refining your programming for specific goals
Exploring advanced recovery strategies
If you're at this stage, great! But if you're still working on consistency, don't stress about perfect programming, ice baths, or supplements yet. It's a distraction more than anything.
How to tell if you're in this phase
You’re fine-tuning your habits—nutrition, sleep, recovery, and mindset are all part of your plan.
How to know you're on the right track
You feel good—body, mind, and spirit are in sync, and your routine supports the life you want to live. If you’re chasing a certain look, grinding through workouts that leave you hurting, burnt out, low on energy, or just feeling like garbage… that’s not long-term sustainability—that’s a sign something needs to shift.
The Process Takes Time—And That's Okay. Here's the reality: moving through all these stages can take a year or more. And that's a good thing! Rushing through only leads to frustration, burnout, or injuries.
What matters most is showing up for each stage and celebrating the small wins along the way. If you're in stage one, stay there until you've nailed consistency. If you're in stage three, focus on gradual intensity increases without skipping the basics. Move through at your own pace.
When we dive into complex routines or unsustainable restrictions right out of the gate, we set ourselves up for burnout, frustration, and eventually quitting—not because we’re not capable, but because we skipped the part where the foundation gets built. And then we blame ourselves for not being committed enough.
Stop the cycle. Start where you are. Build from there.
The goal isn’t perfection—it’s progress. Fitness is a lifelong journey, not a 90-day challenge, so there’s no need to rush through the stages. And just a reminder—moving through the stages isn’t always linear. Sometimes you hit a groove, build consistency, maybe focus on skill or push a little harder… then life happens, and you slip out of rhythm. That’s totally normal. There’s no expectation to move through it all perfectly. As long as you keep showing up for yourself, you’re doing well.
And the real secret?
This progression doesn’t just apply to fitness—it’s a game changer for showing up for yourself in any area of life. I’ve been building my business and catching myself stuck in the research phase, or expecting to “optimize” before I’ve built the foundational skills.
That mindset can hold us back. Recognizing where we actually are helps us take the right next step—instead of spinning in self-doubt or trying to skip ahead.
So, where are you in the process? And what's your next step?
Ready to stop spinning your wheels and start making real progress?
Let’s work together. I’ll help you figure out where you are and build a plan that works for your life.
Apply for coaching today.
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Questions? I’d love to help.
I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
Discover the 5 stages of fitness progression—from building the habit to optimizing your routine. Learn how to stay consistent, make progress at your own pace, and create a sustainable fitness lifestyle without the pressure of perfection.