You Don’t Have an Adherence Problem—You Have a Systems Problem

As a personal trainer, I hear it all the time:

"I just can’t stick to my workouts."

"My nutrition always falls apart after a few weeks."

"The program isn't working for me, can we change things?"

The truth? You probably don’t have an adherence problem. What you have is a systems problem. Let me explain.

Many people believe that fitness success comes down to sheer willpower. They think that if they could just be more disciplined, they’d finally reach their goals. But willpower is like a muscle—it gets fatigued. And relying on it alone is a recipe for burnout.

The good news is that success in fitness isn’t about gritting your teeth and pushing through; it’s about designing systems that make adherence effortless. When your systems are dialed in, progress becomes automatic.

A system is simply a structure or routine that supports your goals. It’s the scaffolding that makes consistent action easier. Think of it as setting the stage so that success is inevitable.

For example:

• Meal prep is a system that removes the guesswork from healthy eating.

• Scheduling workouts at the same time every day creates consistency and eliminates decision fatigue.

• Tracking your progress gives you tangible feedback and keeps you motivated.

Without systems, you’re left to rely on willpower—and we already know how that turns out.

If any of these sound familiar, it’s time to take a closer look at your systems:

1. You’re overwhelmed. You don’t know what to eat, how to train, or where to start.

2. You’re inconsistent. You’ll crush your plan for a few days, then fall off completely.

3. You’re frustrated. You’re working hard but not seeing results.

4. You’re constantly starting over. Each Monday feels like a fresh start—but not in a good way.

Here’s how you can create systems that support long-term success:

1. Start Small and Build Momentum

Your system should be realistic. If you’ve been sedentary, don’t aim for five intense workouts per week. Start with two or three. Once that becomes second nature, you can layer on more.

2. Eliminate Decision Fatigue

Every decision you make depletes your mental energy. Simplify your choices:

• Plan your meals in advance.

• Set out your workout clothes the night before.

• Schedule workouts in your calendar as non-negotiable appointments.

3. Focus on Habits, Not Outcomes

Instead of obsessing over losing 20 pounds or hitting a 200-pound squat, focus on the habits that will get you there. For example:

• Drink a glass of water with every meal.

• Hit the gym three times a week.

• Get 7-8 hours of sleep per night.

4. Automate Where Possible

The less you have to think about, the better. Examples include:

• Using a meal delivery service or grocery pickup for healthy foods.

• Following a structured workout program designed by a coach.

• Setting reminders on your phone to move, hydrate, or prep meals.

5. Adjust and Optimize

No system is perfect from the start. Regularly assess what’s working and what’s not. If morning workouts aren’t happening, try switching to evenings. If your meal plan feels too restrictive, loosen it slightly. Flexibility is key.

One of the best ways to overcome a systems problem is to work with a coach who can help you identify weak points and design a plan tailored to your life. As a personal trainer, I don’t just hand out workout routines or meal plans—I help my clients build systems that work for their unique goals, preferences, and challenges.

The goal is to create a framework that fits seamlessly into your life, not the other way around. That’s why personalized coaching makes such a big difference.

The Bottom Line

Adherence isn’t about trying harder. It’s about working smarter. By building systems that remove obstacles and support consistency, you set yourself up for long-term success.

So if you’ve been beating yourself up over a perceived lack of willpower, stop. Instead, take a step back and ask yourself: What systems can I put in place to make this easier?

Because when you fix the system, adherence takes care of itself.