What’s the most important thing when it comes to your health and fitness?
Habits.
At Formidable Strength and Conditioning, we tell every member the same thing: your habits are the most valuable thing you have when it comes to long-term results in strength training, personal fitness, and life.
There’s really no such thing as a bad workout—unless you’re doing something reckless and getting hurt. And no single workout matters that much on its own.
One day off, one slow week, or even a whole season of “taking it easy” in the gym won’t wreck your health. For some, it may actually help.
What matters most is showing up. Whether it’s group training at the gym, going on a walk, lifting weights, playing pickleball, or hitting a CrossFit class—it’s the habit of moving your body that makes the difference.
Especially if your training style includes gym sessions, get yourself in the door on the days you’ve planned to go—no matter what.
If it’s squat day and your knees hurt? Go anyway—but skip the squats! Use it as a chance to strengthen your upper body or find knee-friendly leg work.
Too tired from work and the workout looks tough? Show up anyway. Hop on a bike, row for 10 minutes, and call it a win.
Why? Because the habit is what carries you through the hard times—when you’re sore, busy, stressed, or just plain unmotivated. It’s the routine of tying your shoes, opening the gym door, and doing something that builds momentum.
And here’s the cool part: almost everyone, including myself, feels better after moving their body—especially on the days they didn’t feel like it.
Shoot for 3 to 5 days a week of at least an hour of activity. That doesn’t mean an hour of all-out intensity. Strength training, walking, gardening, light cardio, playing with your kids—it all counts. Just keep moving.
Be fiercely protective of the time you’ve set aside to train. That time is sacred. And honestly, I can’t think of anything else that pays off in so many ways—physically, mentally, and emotionally—as consistent movement.
You’ll thank yourself for it year after year.
And if you don’t know where to start, reach out. If it feels too hard, the first step is probably just too big—and we can help.
We’ve been helping people in Canby build strong habits around fitness, strength and conditioning, and healthy living for over a decade. Whenever you’re ready, we’re here.
You can subscribe on:
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Or just pasted the RSS feed into your favorite podcast player:
https://feeds.captivate.fm/formidable-is-family/
