What do you do when you miss workouts and feel like quitting or starting over? I want to share a personal story from my early triathlon days that still shapes how I coach lifters today. What began as a terrifying open-water swim turned into a lasting lesson about progress, patience, and why perfection isn’t required to move forward.
In this episode, you’ll rethink how you treat missed workouts, imperfect weeks, and all-or-nothing thinking. If you’ve ever felt that skipping one session ruined everything, this episode offers a calm, practical reminder: forward progress counts, even when it looks messy.
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What You’ll Learn in This Episode
- Why stopping completely doesn’t move you toward your goals, but imperfect effort does
- How all-or-nothing thinking undermines long-term strength training consistency
- What “just keep swimming” looks like inside a lifting program
- Why flexibility is a skill, not a lack of discipline
- How minimum effective effort preserves momentum during hard seasons
- What realistic training consistency looks like for women over 40
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How to Stop Quitting the Gym – Episode Transcript
Today I’ll tell you a short story about why you need to channel your inner “Finding Nemo.” When it comes to lifting, one of the most important lessons is to keep moving forward—even if it’s imperfect.
Welcome back to Fuel Your Strength. I’m glad you’re here. This episode is a bit shorter than usual but carries a story I shared on social media that resonated with many people. If you want help with strength training and prefer to walk into the gym with a clear plan and confidence, try a sample of Strong with Steph at StephGaudreau.com/workout—seven days to test the program and see if it fits.
Past Triathlon Experience
Back in 2008 and 2009 I was heavily into endurance bike racing—events like 24-hour team races and 12-hour solo rides. After years of long rides I decided to try triathlon. I knew how to swim as a kid but hadn’t trained laps seriously in years. I also had running experience—a half marathon and a marathon—and felt comfortable on trail, so I signed up for off-road triathlon to play to my strengths.
I joined a YMCA and started showing up to early swim sessions. The first times were humbling: I was inefficient and uncomfortable swimming laps again. Still, I enrolled in master swim classes and slowly improved, while continuing to mountain bike and run.
Struggles with Swimming
Off-road triathlons use open-water swims in lakes, bays, or the ocean—not pools. Open-water swimming is a very different skill set: you wear a wetsuit, deal with limited visibility, and may feel disoriented. I joined a local triathlon club so I could train with experienced people during open-water swims. Their swims often took place at Glorietta Bay, where visibility was poor and I found the experience terrifying.
The first time I showed up, I was anxious—tight wetsuit, hard to breathe, and disoriented. I didn’t get far and eventually stopped, treading water and panicking. A coach on a paddleboard came over, and his advice changed the way I think about training.
What to Do When You Want to Quit
The coach asked why I stopped. I said I couldn’t do it and wanted to go back. He answered simply: if you stop, you aren’t getting any closer to shore. But if you do something to move—even dog paddle or backstroke—you make forward progress and will reach shore sooner. In short: just keep swimming.
I applied that advice throughout my triathlon experience. Swimming was always my weakest leg and I was often among the last out of the water, but when I felt overwhelmed I kept moving in whatever way I could. That small, imperfect movement added up and got me to the transition faster than freezing in place.
Why Do I Keep Quitting Exercise?
In fitness we often believe we must be perfect: every workout completed, never missing a day. That all-or-nothing mindset can sabotage long-term consistency. Missing one session becomes a reason to quit entirely. For many people, this approach backfires and leads to cycles of starting and stopping.
I’m not saying you never skip a workout. Sometimes it’s appropriate to rest or recover from illness. Recently a client got the flu and needed to delay starting a program. That’s the right call. But for many people, developing flexibility around training is where they find the most progress. Fitness isn’t built in a single perfect day, and it isn’t lost in a single missed workout.
How Do I Stop Being a Perfectionist?
Especially early in the year, many people start strong and then lose momentum. Setting an unrealistic goal—like six gym days a week when you’re currently going none—sets you up for failure. Instead, break goals into manageable chunks: start with one or two days a week and build systems and routines that support sustainable habits.
Consistency also needs flexibility. You might miss workouts due to life events or illness. When possible, aim for a minimum effective dose to stay engaged. Doing something—even modified—keeps momentum alive and makes it easier to return when you can.
How to Stop Overthinking the Gym
There are many ways to modify workouts so you can do something rather than nothing. I discuss practical modifications and options in other episodes and resources. The core message here is simple: stopping permanently after a missed day or two makes re-entry harder. Move forward in whatever way you can. Any forward movement is progress.
In Strong with Steph I recommend lifters aim for 70–80% of scheduled workouts. That acknowledges life happens while still encouraging consistent effort. You’ll still make meaningful progress without needing perfection. Flexible thinking, reframing setbacks, and having support—whether from a coach or a friend—make a big difference.
If this message resonated, consider trying a free sample of Strong with Steph to get structured, flexible programming designed for women over 40. It’s progressive, practical, and built with real-life constraints in mind. If you needed to hear this, share it with someone who might benefit or save it for a tough day. Until next time, stay strong.