How To Stay Consistent When You Are Not 100%
Calisthenics Beginner Challenge - Week 3: Staying Consistent When You Are Not 100%
Let’s get real, week three was a challenge!
Between juggling training, running a business, and my back pain, this week was a good test.
But here’s the thing: I showed up anyway.
That’s the beauty of calisthenics—it’s not about being perfect; it’s about being consistent.
The Week 3 Rundown
Here’s what my week looked like, one day at a time:
- Day 15: 100+ double unders
- Day 16: 100+ squats
- Day 17: 100+ knee raises (plus a casual 24-hour fast, because why not?)
- Day 18: 100+ squats
- Day 19: 50 weighted squats (+90 lbs) + 50 knee raises
- Day 20: 100 push-ups
- Day 21: 100 rows
- Day 22: 100 push-ups
It wasn’t flashy, but it got the job done. Some days, the reps felt great.
Other days, not so much.
Either way, I kept moving.
Injuries Happen. Here’s How You Deal.
This week, I had to work around some upper-body tendonitis and a locked-up back (because apparently, running a business and training at the same time isn’t stress-free).
Instead of sidelining myself completely, I adjusted my plan and made recovery a priority.
Here’s what that looked like:
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Daily Stretch Sessions
I set aside 15 minutes every day to stretch out my back and lower body. No excuses. Whether I was coaching or stuck at my desk, I found time to loosen up and keep things moving. -
Modified Movements
I avoided anything that aggravated my injuries and stuck to exercises that felt good. The goal? Keep up my training rhythm without making things worse. Trust me, there’s always something you can do. -
Reps Over Perfection
The 100-rep structure saved me this week. It’s simple, flexible, and gets you results. Even when life throws you a curveball, you can still crank out 100 squats, knee raises, or push-ups. No fancy equipment. No excuses.
Why 100 Reps Work
Repetition builds strength, endurance, and consistency. It also simplifies the mental side of training. Instead of overthinking your workout, you just pick a move and hit 100 reps. Boom—done.
For anyone starting out with calisthenics for beginners, this approach is gold. Start small if you need to (even 10 reps are fine!) and build from there. You’ll be amazed at how quickly your body adapts.
Balancing Stress, Life, and Fitness
This week was a reminder that fitness isn’t just about physical gains—it’s a way to keep your head in the game when life gets hectic.
Running a business is no joke, and training gave me the clarity and energy to handle it all.
Even on days when my back was acting up, moving my body helped me stay grounded. Calisthenics isn’t just a workout; it’s a mental reset button.
3 Lessons from Week 3
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Do What You Can
If something doesn’t feel right, switch it up. Can’t do push-ups? Try knee raises. The key is to keep showing up, even if it looks different than you planned. -
Recovery Isn’t Optional
Stretching, hydrating, and listening to your body aren’t just nice-to-haves—they’re essential. Recovery keeps you in the game for the long haul. -
Consistency Beats Motivation
You’re not always going to feel like working out. Do it anyway. The habit of showing up—even for 15 minutes—builds discipline, and discipline gets results.
Why Calisthenics Is a Game-Changer
Here’s why I keep coming back to calisthenics: it’s simple, adaptable, and insanely effective.
You don’t need a gym membership or fancy equipment. All you need is your body, a little creativity, and a willingness to put in the work.
Ready to Start Your Own Challenge?
Week three wasn’t perfect, but it was progress. That’s what this is all about—finding ways to keep moving forward, no matter what life throws at you.
If you’re thinking about starting your own calisthenics journey, there’s no better time than now. Pick a move, set a rep goal, and get to work. You’ve got this.
Nicolas
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Calisthenics Training FAQ’s
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1. Why is consistency more important than perfection in calisthenics? Consistency is more important because it’s about showing up and training regularly, even when you're not feeling 100%. This approach makes your fitness routine sustainable and helps you stay on track, especially when dealing with challenges like injuries or stress.
2. How should you handle injuries or physical issues during a calisthenics challenge? If you have an injury or physical issue, you should adjust your plan to prioritize recovery. This can involve daily stretching sessions and modifying movements to avoid anything that causes pain. The goal is to keep up your training rhythm without making the injury worse.
3. What is the benefit of the 100-rep structure for beginners? The 100-rep structure is effective because it simplifies the mental side of training. It removes the need to overthink a workout—you just pick a move and complete the reps. This repetition helps build strength and endurance while making it easy to stay consistent.
4. How does calisthenics help with stress and overall well-being? Calisthenics acts as a mental reset button. It helps balance stress by providing a way to stay grounded and focused, even when life gets hectic. Training can offer clarity and energy, reminding you that fitness is about more than just physical gains.
5. What are the key lessons for anyone doing a calisthenics challenge? There are three key lessons: do what you can and modify movements if something doesn’t feel right, make recovery (stretching, hydrating, and listening to your body) an essential part of your routine, and remember that consistency beats motivation.
6. Why is calisthenics a good workout to start with? Calisthenics is a great choice because it is simple, adaptable, and highly effective. You don't need a gym membership or special equipment; all you need is your body, making it an accessible and practical way to start a fitness journey.
