Ditch the Fitness Influencer Spreadsheet: How to Build a Workout Routine That Actually Sticks
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
The 'Perfect' Routine is a Myth
If I had a dollar for every time a client walked into the gym with a printed-out spreadsheet they found on some fitness forum that looks like it was designed for an Olympic athlete, I’d be retired in a cabin in the Rockies by now. Seriously, stop it.
I’m Tessa, and let’s be real: I’ve been training hard since I started powerlifting, and yet, I still have days where the most impressive thing I do is get Barbell (my very needy, very golden retriever) out the door for a walk before I crash on the couch. We aren’t robots. We’re humans living in Denver with jobs, social lives, and a really aggressive need for good coffee. If your workout routine feels like a second job you’re dreading, you’re doing it wrong.
Why Your Current Routine Feels Like a Chore
Most people fail at their workout routine because they treat it like a math equation. They think, 'If I do five sets of this, and four sets of that, plus forty minutes of cardio at 5:00 AM, I’ll magically become a fitness model.' Spoiler alert: If you’re miserable at 5:00 AM, you’re just going to hit snooze until you eventually quit entirely.
Strength is the whole personality, but that strength looks different on everyone. You don’t need to be following a cookie-cutter program designed by someone with a gym in their basement and zero responsibilities. You need a routine that anchors your day, not one that drains your soul.
Step 1: The 'Non-Negotiable' Audit
Instead of asking, 'What’s the best workout routine?', start by asking, 'What is my actual life capacity?'
Look at your calendar for next week. Mark the times you are absolutely, 100% busy. Then, look at the pockets of time left over. If you only have three 45-minute windows, that is your baseline. Do not write a five-day-a-week program if you only have time for three. It’s better to crush three days of consistent, intentional movement than to 'plan' for five and miss three of them because you’re overwhelmed.
Actionable tip: Don’t get fancy. Stick to the big rocks. Squats, hinges, pushes, and pulls. If you’re doing those four patterns, you’re already winning.
Step 2: Stop Chasing 'Optimal' and Start Chasing 'Persistent'
After I placed second in my powerlifting meet last year, everyone asked me what my secret was. They expected a complex answer about periodization or specific neural adaptations. The answer? I just showed up. Even on the days when my deadlift felt like it was glued to the floor, I showed up.
'Optimal' is the enemy of 'done.' You don’t need the perfect split. You need to keep the promise you made to yourself. If you’re tired, go to the gym and do a lighter session. It’s better to have a mediocre workout than to skip it entirely and start the 'I’ll start again on Monday' cycle. We all know Monday is a liar.
Step 3: Integrate, Don’t Isolate
I love my gym time, but I also love living. If your workout routine doesn’t allow for a happy hour with friends or a weekend hike with your dog, it’s not sustainable.
I like to think about my weekly volume as a bank account. Some weeks are 'high-interest' weeks where I really push the weight and focus on recovery. Other weeks are 'maintenance' weeks. If I’m slammed at work or my sleep has been absolute trash because Barbell decided 3:00 AM was the perfect time for a play session, I adjust. I lower the weight, I cut the volume, and I focus on just moving. This isn't failing; this is being a grown-up who knows how to manage their resources.
The 'Tessa' Rule for Success
Here’s my final piece of advice: If you dread the workout, change the workout. Hate running? Don’t run. Hate burpees? Do literally anything else. There are a thousand ways to build a strong, capable body. The only one that doesn’t work is the one you hate doing.
Find the movements that make you feel like a badass. For me, it’s loading up a barbell and feeling that weight move. For you, it might be kettlebell flows, heavy lifting, or just a really long, intense session of bodyweight circuits. Whatever it is, own it. Make it your thing.
Consistency is just self-respect in motion. When you show up for yourself, you’re proving that you are worth the effort, even if you had a bad day or you’re feeling a little burnt out.
So, what’s your biggest hurdle when it comes to staying on track? Is it the time, the energy, or just not knowing where to start? Hit me up in the comments or shoot me a message—I’m always around to help you tweak your routine so it actually fits your life. Let’s get after it, but let’s be kind to ourselves while we do it.