top of page

Building Your Sustainable Training Framework: Start Where You Are

Matt Ellingsen

"I'll start properly when I'm fitter." We hear this often at Hypha, and it always makes us pause. Because here's the truth: there's no such thing as "starting properly" – there's only starting where you are. The most successful members in our community aren't those who wait for perfect conditions; they're the ones who begin with realistic expectations and build from there.



Understanding Your Current Reality


The first step in creating a sustainable training framework isn't about planning your workouts – it's about honest self-assessment:


  1. Time Availability

    - What days consistently work for training?

    - What time of day do you have the most energy?

    - How long can you realistically commit to each session?


  2. Current Activity Level

    - What movement do you already do regularly?

    - How do you feel after different types of activity?

    - What's your current recovery capacity?


  3. Life Demands

    - What other commitments need your energy?

    - When are your high-stress periods?

    - What schedule flexibility do you have?


The Two-Day Rule
The Two-Day Rule

Building Your Framework


Start with these proven strategies:


  1. The Two-Day Rule

    Never go more than two days without movement. This doesn't mean intense training every time – sometimes it's just a mobility session or a walk. Research shows this approach helps maintain momentum while preventing burnout.


  2. Energy Management

    - High Energy Days: Perfect for learning new movements or challenging workouts

    - Medium Energy Days: Focus on consistent, moderate effort

    - Low Energy Days: Emphasise movement quality and recovery

    At Hypha you'll use Rate of Perceived Exertion — Learn more about RPE

  3. Schedule Integration

    Instead of trying to overhaul your life to fit training, integrate training into your existing routine.


Progressive Building Blocks


Week 1-2: Establishment

  • Focus: Building the habit of showing up

  • Frequency: 2-3 sessions per week

  • Intensity: Low to moderate

  • Priority: Learning movement patterns


Week 3-4: Development

  • Focus: Movement consistency

  • Frequency: 3-4 sessions per week

  • Intensity: Moderate

  • Priority: Building work capacity


Week 5-6: Integration

  • Focus: Finding your rhythm

  • Frequency: 3-4 sessions per week

  • Intensity: Moderate to high when appropriate

  • Priority: Establishing sustainable patterns


Creating Your Action Plan


  1. Start Small

    Choose 2-3 non-negotiable training sessions per week. Mark these in your calendar like important meetings.


  2. Set Clear Parameters

    - Session duration (Our 60 minute classes are ideal)

    - Best time of day for your energy

    - Recovery days between sessions


  3. Plan for Obstacles

    - Have a backup time for each scheduled session

    - Know your minimum effective workout when time is tight

    - Identify potential barriers and solutions in advance


  4. Track Your Progress

    Keep it simple:

    - Did you make your sessions?

    - How did you feel during/after?

    - What made it easy/hard to attend?


Signs You're on the Right Track


Your training framework is sustainable when:

  • You look forward to sessions more often than not

  • You're recovering well between workouts

  • Your energy levels are stable or improving

  • You can maintain your schedule for weeks at a time


Remember, sustainability isn't about perfection – it's about progress. At Hypha, we're not interested in helping you create an unsustainable "perfect" routine. We want to help you build a training framework that enhances your life rather than dominating it.


Ready to build your sustainable training framework?

9 views0 comments

Recent Posts

See All

Comments


bottom of page