I compare this question to pizza. Is there such a thing as bad pizza? We’ve all tasted a less-than-perfect slice. A pie cooked in rural Montana isn’t the same as a brick‑oven slice from Manhattan. Still, the basics — salt, fat, tomato sauce, and gluten — are tasty no matter what.
Do Bad Workouts Exist?
To borrow a line from my friend Nia Shanks, there’s no such thing as a bad workout. Every session, even if it doesn’t yield obvious gains, is still productive. If you step into the gym, hop on the track, or even outrun a fictional foe on the street, you’ve done something good for your body today.
The 80% Rule for Workouts
Note: I first learned this rule from coach Paul Carter. The idea is simple: about 10% of your workouts you’ll feel like you could take on the biggest challenge. Another 10% you’ll feel like you’ve been hit by a truck. The remaining 80% are the days you just show up. Those 80% days are where real progress happens. There’s no glory, no hype, no Instagram highlight reel—just steady effort. You show up, do the work, and you move on. Sometimes you finish exactly what you planned; other times you wrap up with lighter weights. That’s okay. You didn’t ruin your week because you didn’t add ten pounds to your bench press. You did work. That’s the real win.
Stop “Should”ing on Yourself
We’ve trained ourselves to compare constantly, partly because of social media. We tell ourselves things like: I should be training five times a week like that person. I should be performing exercise X. I should lift weight Y. I should look a certain way. I should attack every workout as if I were a Spartan. Even if a trainer or article says you should do something, that doesn’t mean it’s a universal rule. It’s all made up to some extent, tied to someone’s goals or marketing.
That doesn’t mean it’s right for you. So here’s the takeaway: I don’t believe bad workouts exist. What exists are unrealistic, lofty expectations. Unless you’re trying something reckless, like dangerous stunts, you’re fine to progress at your own pace.
