Sustainability in the Gym: Train for the Long Game

In a recent blog post, I talked about how the best form of exercise is the one you’ll actually do. That idea ties directly into today’s topic: sustainability in the gym.

Because here’s the real goal — not a 6-pack, not a PR, not perfection. The goal is to keep showing up. For years. For decades. Ideally, for life.

Consistency > Intensity

When we’re young, it’s easy to get away with training hard every day. You recover fast, you bounce back from fatigue, and you can push 5–6 sessions a week without much thought.

But as we age, recovery slows down — and sustainability becomes the priority.

That doesn’t mean you stop training hard. It just means you get smarter about it.

I like to train at about 80–85% intensity most days.
Here’s why:

• It’s easier to get my mind right before a workout

• I walk out of the gym feeling good, not drained

• I recover better and feel ready for the next session

• I can train more consistently because I’m not burning out

That extra 15–20% of effort might feel productive, but if it wrecks your ability to come back tomorrow or next week, it’s not worth it.

How Often Should You Train?

Here’s the honest answer:
Anything > nothing.

If you're training once a week, you’re doing infinitely more than someone doing zero. Don’t discount it.

That said, a solid goal for most people is 3 resistance training sessions per week. That gives your body the stimulus it needs to build and maintain strength, while allowing time for recovery, work, life, and everything else.

If you can do more? Awesome. Think of that as icing on the cake, not the bare minimum.

Build a Life With Fitness, Not Around It

If you tell yourself you have to go to the gym 5–6 times per week, but life keeps getting in the way, you’ll eventually feel defeated.

And that’s when a lot of people give up entirely.

Instead, build a routine that feels manageable. One that fits into your real life — your job, your kids, your energy, your schedule. The gym should support your life, not stress you out.

Progress comes from consistency, not perfection.

Final Thoughts

Sustainable training means knowing when to push and when to pull back.

It means showing up with a plan that works now and in 20 years.

And it means giving yourself permission to succeed by setting realistic expectations.

Train smart. Train consistently. Train for life.

Need a Plan to Follow?

Check out my Real World Ready Longevity program - designed to hit all 10 domains of fitness in a sustainable manner.