What is adherence?
In the world of training, we tend to look for the "perfect" program: the best routine, the best exercise, the best progression. However, that's useless if you can't sustain it over time.
Adherence is the ability to maintain a training plan consistently, week after week, year after year. It's the first level of the pyramid because everything else (volume, intensity, progression, exercise selection, etc.) depends on you training continuously.
"It doesn't matter how good your plan is if you can't follow it."
⚙️ The three conditions of adherence: REF
Your program must be Realistic, Enjoyable, and Flexible.
🕒 1. Realistic – Design a plan you can sustain
A realistic plan is one that adapts to your life, not the other way around. You can have the best routine in the world, but if it requires more time or energy than you have, you'll abandon it sooner or later.
Keys to applying the principle of realism:
Adapt your training to your real availability. If you can train four times a week, follow a 4-day split, not a 5-day one just in case you can train an extra day some week.
Think about your work, family, and social context. A 90-minute daily plan might work for an athlete, but not for someone who works 10 hours.
Consistency beats perfection. Doing 80% of what's planned consistently is worth more than completing 100% one week and giving up the next.
When you set up your weeks, prioritize sustainability. Gravl allows you to adjust your training days according to your schedule and energy. You don't need to follow a rigid schedule: the best plan is the one you can maintain.
💪 2. Enjoyable – Train in a way that motivates you
Enjoying the process is key to consistency. If you hate your routine, you'll look for excuses to avoid it. On the other hand, if you like how you train, you'll do it without being forced.
Keys to applying the principle of enjoyment:
Choose a type of training that excites you. It can be geared towards strength, hypertrophy, or endurance.
Combine exercises that give you satisfaction when doing them.
If you have a preference for a certain exercise, you can mark it with a ❤️ so it's included more frequently in your routines.
Don't obsess over "what's optimal." The ideal plan on paper is useless if it bores you or mentally burns you out.
Gravl lets you try different approaches (splits by muscle group, modifying rep ranges, or different rep progressions). If something doesn't motivate you, change it: keeping motivation high is part of progress.
🔄 3. Flexible – Adapt without losing your way
Life doesn't always respect your training plan. Extra work days, travel, stress, minor injuries... all of that can interrupt your routine. The secret is to have a flexible plan that allows you to adapt without giving up.
Keys to applying the principle of flexibility:
If one day you're tired or slept poorly, reduce the load or choose a lighter session.
If you skip a workout, pick up where you left off. There's no need to make up for it or do a double session.
Consider your stress and energy levels. Training hard on a day you're exhausted can be less productive than doing moderate work.
Learn to auto-regulate. Some days you'll perform better, others worse. Listening to your body is part of the progress.
If Gravl suggests a session and you don't feel 100%, you can postpone it or reduce the loads. The platform records your general progress, it doesn't penalize you for one off day: success is about moving forward, not about being perfect.
🩹 How to act in case of injury or discomfort
Minor injuries or muscle discomfort are normal in an active life. The important thing is not to worsen the problem or stop completely.
If an exercise hurts, modify the range of motion or lower the load.
If the pain persists for more than a few weeks, consult a professional.
Don't train through pain, but don't abandon training altogether if you can continue with safe variations.
In Gravl you can choose the option to replace and not recommend specific exercises in case of discomfort or injuries, to adapt your routines without losing continuity.
📚 Conclusion
Adherence doesn't depend on willpower, but on design. If your program is realistic, you like it, and you can adapt it, you will progress. This level is the foundation for all the others:
Without adherence, there is no progress.
Without enjoyment, there is no consistency.
Without flexibility, there is no balance.
Build your base first. Volume, intensity, progression, and everything else will come later.