Not long ago, I asked a guy at the gym — 6'5", 110kg of solid muscle, with over 10 years of training under his belt — for advice on building muscle.
He looked at me and simply said:
“Just be consistent.”
At first, it felt too simple. But the more I thought about it, the more it stuck. And honestly? It may be the best fitness advice I’ve ever received.
Yes, there will be days when you feel off. You’ll miss a workout. You’ll overeat. You’ll underperform. But instead of spiralling into guilt, ask yourself a better question:
“Have I been consistent overall?”
If the answer is yes — even loosely yes — one off-day won’t hurt you. And it certainly doesn’t erase the progress you’ve made.
Zoom out and look at the past few weeks or months. See the trend.
Are you moving forward more often than you’re slipping? Then you’re doing great.
Think of your effort like compound interest. It’s not what you do in one day that transforms you — it’s what you do most days over time.
You don’t need perfection. You need systems that allow you to keep showing up — especially when you don’t feel like it.