As a coach and a competitive athlete (let’s just be real, just a competitive person in general…), I know how easy it is to fall into the trap of thinking that every workout has to be a personal best, a perfect display of strength and endurance, or get you to the top of the leader board. Or maybe not even that, but you simply want to be as fit and strong as you’ve always been. But here’s the truth I’ve come to embrace over the years: not every workout needs to be your best. In fact, it’s more than okay to take a step back, adjust your expectations, and realize that some days, your 80% might be all you need (or 10% or 20%).
At Greater Purpose Health and Fitness, we focus on more than just pushing limits. We emphasize longevity, progress, and building a sustainable fitness routine that fits into the many phases of life, not just the “go hard or go home” mentality. Whether you’re in the gym to compete, get stronger, or simply feel better, it’s important to remember that performance fluctuates—and that’s perfectly fine.
And here are a few reasons why (as if you need reasons……. if you’re human, you don’t need reasons. But here they are anyway).
Stress and Life Happen
Life happens. We all have stressful days, whether it’s work, family, relationships, or personal struggles. When we’re juggling all those things, it can be difficult to show up at the gym with the same energy and focus as we did when we were fully rested or in a less stressful place. This is where understanding the ebb and flow of training becomes crucial.
Stress—whether physical, emotional, or mental—affects how your body responds to a workout. On days when stress is high, it can feel like a mountain to get through your training session. And that’s okay. Pushing yourself to hit a PR when your body is in “fight or flight” mode could lead to burnout or injury, rather than progress. Sometimes, scaling a workout or adjusting the intensity is the best decision for your body in that moment.
Sleep (Matters More Than You Think)
We all know that sleep is essential, but it’s often the first thing to go when life gets busy (or you are like me, and you have a toddler, pregnant, and juggling 129043218 things at a time). As an athlete, you learn quickly that recovery is just as important as the effort you put into your training. Lack of sleep impacts everything: energy levels, focus, muscle recovery, and even mood. If you didn’t sleep well, you might not be able to hit the intensity levels you expect of yourself. You might look at a workout you’d typically love doing, and think, “There is no way. Not today…” if you have the expectation that you hit it as hard as you normally would. (Hint hint – you can still do it and just…. go slower????).
On those mornings when you feel like you’ve been hit by a bus, give yourself grace. Take a step back, listen to your body, and allow yourself to scale back. A slightly less intense workout can still offer a huge benefit, and by not overexerting yourself, you’re saving energy for tomorrow’s session when your body has had time to recover. Take it from a prego lady… if I skipped every workout I didn’t feel like doing, I wouldn’t have stepped foot in the gym in the last 7 months. I’d also be so much less strong, healthy, and overall just “well” because I allow myself to just “be” and try hard when I want to, and chill when I don’t.
The Seasons of Life
We all go through different phases in life. Sometimes, you’re deep into training for a competition, and everything revolves around improving your performance. I remember waking up from night shift early in order to complete all of the quarterfinal workouts a few years ago. Just me and Matt in the gym on a Saturday afternoon before I had to go back to work. I LOVED it. But it was a season of life… Other times, life might pull you in different directions—like new responsibilities, family events, or personal growth—and your training takes a backseat.
But here’s something that’s often overlooked in competitive athletics: your performance in the gym doesn’t define your worth or your progress. Go back. Read it again. And then again. It’s just one part of your life. If you can’t make it to every class or have to scale movements to suit where you’re at, that’s completely okay. Sometimes, you need to accept that you’re not in peak form, and you might need to adapt to what your body is telling you. And that’s a sign of wisdom, not weakness.
The Value of Consistency Over Perfection
One of the most powerful lessons I’ve learned as both a competitive athlete and coach, and honestly just a normal human being, is that consistency always trumps perfection. You don’t have to give 110% every time you step foot in the gym. What matters is that you keep showing up, even on days when it feels tough. Those days when you don’t push yourself to the absolute limit are still valuable.
Here’s the thing: the gym community doesn’t care whether you’re first or last. They care that you show up, that you’re consistent, and that you’re putting in the effort (even if it’s 10% effort), whatever that effort looks like on any given day. Nobody cares if you need to scale a movement, adjust your weights, or take a rest day when your body needs it. The focus is on progress, not perfection. And also… you might actually be surprised that other people in class might actually ENJOY seeing you scale back – because it gives them permission to do the same. It shows them that even hero’s have hard days. It tells them that, “Hey, my worth here isn’t defined by my effort. People truly just like that I show up.”
At Greater Purpose Health and Fitness, we believe in creating a space where everyone—competitive athletes, weekend warriors, and those just starting their fitness journey—can feel supported, no matter where they are in their personal athleticism. It’s about honoring your body, respecting its limits, and realizing that sometimes your best effort means showing up, scaling back, and moving with intention.
The Bottom Line
You don’t always need to be pushing yourself to the edge to be a successful athlete. Stress, sleep, and life will have an impact on your performance, and that’s okay. What matters most is your dedication to showing up and staying consistent with your fitness goals, whatever they may be on any given day.
Remember, it’s okay to not be 100%. It’s okay to scale workouts, to not feel like you’re at the top of your game, or to give yourself permission to take it easy when you need to. The road to progress is not a straight line, and every day doesn’t need to be a sprint. The goal is a lifetime of health, fitness, and enjoying the journey—and that, my friends, is exactly what we’re all here for at Greater Purpose Health and Fitness.
So next time you’re in the gym, and you’re feeling less than 100%, know that it’s not just acceptable—it’s a part of the process. Just show up, do your best, and keep moving forward. That’s the GP way.