Improve Workout Adherence
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Workout adherence is the ratio of completed sessions to planned sessions. Before you can improve it, you need to measure it honestly. For the next four weeks, plan your workouts in advance at the start of each week — write down how many sessions you intend to complete and when — then log each session as completed or missed. At the end of four weeks, calculate your adherence rate as a percentage: (completed sessions ÷ planned sessions) × 100. Do not reduce your planned number of sessions to inflate your rate; the goal is an honest picture of where your completion rate actually sits.
Proof required
Submit a 4-week planned vs actual training log showing, for each week: the number of sessions you planned at the start of the week, the dates of planned sessions, and a completed/missed record for each. Calculate and include your 4-week overall adherence rate as a percentage.
What gets checked
- The planned sessions must be recorded before the week begins — not retrospectively after you know which sessions you completed. The log should make it possible to tell apart a session you planned and completed from a session you completed but had not planned
- The adherence rate calculation is arithmetically correct from the completed and planned numbers shown — if the numbers and percentage do not match, the log was not kept prospectively
- Missed sessions are recorded honestly — a 4-week log with zero missed sessions across any realistic training plan is a red flag; the goal of M1 is honest measurement, not impressive numbers