Consistency
The most important factor in improving your health through exercise is to just go do it. Doing something is automatically better than doing nothing. Exercise selection, technique, protocol, and rep schemes are meaningless if you don’t actually do them. Whether you get up and do it first thing in the morning, or every day after work, or Monday/Wednesday/Sunday, it doesn’t matter what you pick as long as you do it, and do it consistently, even when it’s hard. You do it when you don’t feel like it. You do it when you’re too busy. Doing 20 minutes of improvised body weight exercises is better than skipping your workout completely because A) some is better than none, and B) you’re not a quitter, you’re not defined by your circumstances, and YOU have decided you’re going to be consistent.
If you’re consistent, you will see results eventually.
Avoid Injury/Damage
If you’re injured or sore, it becomes difficult to be consistent. If you’re creating chronically sore joints, you’re not going to be able to train as hard or as frequently as you should be able to. If you really hurt yourself, then you may not be able to train at all (tweaked lower back comes to mind). Technique and proper form are key here, so don’t compromise form for more reps or more weight.
This principle can be applied in a more philosophical sense by not leaving one area of fitness neglected. Yes, I focus on developing brute strength, but I don’t neglect cardio, nor mobility/stability work, nor do I skip my warm ups (too often). You also need to get plenty of sleep and stay hydrated. You’d be amazed how less resilient the body is when it’s run down and dehydrated.
If you’re hurt, you’re not healthy. If you’re hurt, you can’t be consistent. Don’t get hurt.
Effort
Consistency is king, but don’t let the intensity fade as the months of consistency blur together. Having a plan helps with this, as discipline will override the waning motivation. Having someone else with you also helps, especially if they’ll looking for a chance to call you a ninny.
Don’t be a ninny.
Knowledge
Knowledge to create and modify a workout program is last: after consistency, after injury prevention, and after effort. Most people can see results even using poorly designed programs like infomercial DVDs as long as they do it consistently and work hard, at least they can for a while (right up until they get hurt if it’s a bad CrossFit box). Wisdom comes in to play in order to get better results in less time, or to continue to get results when progress stalls. It also helps to prevent injuries by improving weak spots or imbalances that may not be obvious. I work out less often and with less effort than I did a decade ago, but my results are better. However, knowledge about every exercise and every style and every program is completely useless if you don’t actually go out it do it, in a safe way, with intensity and effort.
When you apply knowledge to your actions, it is then wisdom.
Be strong. Be wise. Be telgeuse.
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