When thinking of a traditional gentleman, physical exertion does not immediately come to mind. The closest activities you might associate with this archetype are activities like polo, golf, tennis, or fencing. As times have changed and what defines a gentleman has evolved too, maintaining physical fitness and health has become a larger factor. We’ll discuss how workout consistency is one of the keys to the modern gentleman.
Why is working out necessary? This post explains in detail. Quick summary – it establishes your standards as a man, which is especially important in today’s world as so many are ok being visibly unhealthy. It signals to the world that you take your health and yourself seriously, and that you have the mental fortitude to overcome challenges. It also makes you visibly more attractive, which will benefit you in a multitude of ways.
If you’re not in good shape right now, that’s ok. Workout consistency is the boring key to long-term transformation.
If you are in good shape, workout consistency is the boring key to long-term improvement. A gentleman should be content but never satisfied with where he is – there’s always room to improve. Consistency is your key.
Benefits of consistency
Consistency is such a boring concept. Just doing the same thing over and over forever. Your eyes are probably glazing over reading about it right now.
But consistency is the biggest key to long-term health. Going all-in on some crazy two hour per day, seven day per week boot camp style workout for three months, only to stop because of injury or burnout, is not going to have any effect on your long-term health. On the other hand, working out for 30 minutes three times a week for 50 weeks a year for the rest of your life will have a great net positive effect on your long-term health. Which option seems more sustainable and enjoyable to you?
In fact, a recent study shows that an average of 15 minutes of exercise per day reduces all-cause mortality by 14% and adds an average of three years to your life. Anyone can find 15 minutes per day to literally extend your life by multiple years.
If you keep this habit consistently, you don’t have to get back in shape after time off. You can continue to build on progress, however small the increments. A consistent routine keeps you from getting injured from shocking your body into using muscle groups that aren’t used to regular activity.
Creating a habit merges physical activity and wellness into a part of your identity. When you build this identity, it becomes more difficult to slack off, and these positive habits become ingrained in your life.
No matter how small the steps, you are best served by creating a habit you know you can maintain year around.
How you can build a consistent workout habit
Knowing what you should do is one thing. Taking action separates the successful from the unsuccessful.
As far as creating a habit, the old adage “don’t let the perfect be the enemy of the good” applies here. Just because you can’t commit to 10 hours a week of training doesn’t mean you shouldn’t do anything. Remember the benefit of those 15 minutes per day? If you have trouble making time, here are some tips.
This same concept applies to your program. Not sure what to do? Start small and easy. It doesn’t need to be perfect. Walk 15 minutes per day. Do the five basic strength training exercises below. Google some basic resources or programs. Again, anything is better than nothing, and starting is better than not starting.
- Squat/leg press (bodyweight or machine)
- Horizontal push (pushups, bench press, machine chest press)
- Horizontal pull (bodyweight row, machine row)
- Vertical push (machine shoulder press, dumbbell shoulder press)
- Vertical pull (pullup, cable or machine pulldown)
Find an activity or active hobby you enjoy. Participate regularly. This will also help your mental health. You don’t have to just run and lift weights. Any physical activity you enjoy and will do is a net positive.
Remember, the goal is long-term wellness. You turn it all around in a week. It takes time and routine. Think about the benefits of consistent exercise 5 or 10 years (or more) down the road. The effects of a consistent habit will compound over time, and the benefits will continue to build, little by little, forever.
Vision and goals
A vision gives you a directional guide to help reinforce your regular habits. What kind of man do you want to be?
Do you want to be active with your children? To run and play with them and throw them in the pool? To play sports with them? Or do you want to be out of breath all the time, unable to engage in their favorite activities as they grow up?
Do you want to look confident in your clothes and to give off a first impression of a man who is capable, confident, and willing to work to achieve his goals? Or do you want to look like you don’t really care that much?
Once you set a vision and identity for yourself, the goals become easy. Make sure to set reasonable, measurable goals. None of this “I want to lose some weight” garbage – that is too easy to dodge. Instead, set goals like “I want to be at X weight” or “do 5 pullups” or “run a mile without stopping.”
Decide what areas are most important to you, set 2-3 concrete goals with timelines, and stick to your regular habits. Boring workout consistency will be the key to reaching these goals.