Sustain It or Scrap It: Red Flags in Your Current Training Plan
Whether you're just getting started with fitness or you've been training for years, your workout plan should do more than just “make you sweat.” It should be smart, intentional, and — most importantly — sustainable.
But too often, we stick to routines simply because they’re familiar, or because they once worked… even when they’ve stopped serving us.
So how do you know when it’s time to push through — and when it’s time to pivot?
Let’s break it down.
Red Flag #1: You're Always Exhausted (And Not the Good Kind)
Yes, training is supposed to be challenging. But constant exhaustion, joint pain, or irritability isn’t “beast mode” — it’s burnout.
What this could mean:
Your plan lacks proper recovery
Your intensity is unsustainable
You’re under-fuelling or overtraining
What to do:
Add structured rest days, deload weeks, and prioritise sleep. Consider switching from high-intensity sessions to lower-impact options like hypertrophy blocks or mobility-focused work to give your body a break while staying active.
Red Flag #2: You’re Not Making Progress (Despite Showing Up)
If your lifts are stalling, your energy’s flat, and you haven’t improved in weeks (or months), that’s a signal — not a punishment.
What this could mean:
Your programme isn’t progressive (e.g. increasing load, reps, tempo, or volume)
You're doing too much variety and not enough consistency
You’re not tracking or logging workouts properly
What to do:
Look at your log. If every week looks the same, your body’s got no reason to adapt. Reintroduce progressive overload. If you're bouncing between trends or online plans, commit to a solid 4–6 week cycle before assessing progress.
Red Flag #3: Your Plan Doesn’t Align With Your Goals
If your training programme looks like a powerlifter’s, but your goal is fat loss or general health — something’s off. If you're chasing endurance but never leave the squat rack — again, mismatched.
What this could mean:
You’re copying someone else’s plan without context
You’ve outgrown your current programme
Your goals have changed but your training hasn’t
What to do:
Reassess what success means for you. Do you want to be stronger, leaner, more mobile, or just move pain-free? Be honest — then adapt accordingly.
Red Flag #4: It Relies Too Much on Motivation
If your training plan only works when you're 100% motivated, it's going to collapse the minute life gets in the way — and it will.
What this could mean:
Your sessions are too long or too complex
You’re lacking routine or structure
You're chasing hype, not habit
What to do:
Build a plan that works on your worst day. That might mean three 45-minute sessions instead of five 90-minute ones. Remember: the best programme is the one you can consistently follow.
Red Flag #5: It Ignores Recovery, Nutrition, and Sleep
Training is just the stimulus. Results come from how well you recover, fuel, and manage stress.
What this could mean:
You're spinning your wheels by doing “more” without recovery
You're not eating enough to support training
You're sleeping poorly — or not at all
What to do:
Start tracking recovery markers: resting heart rate, mood, sleep hours, energy levels. Adjust your training volume accordingly and don’t underestimate the value of active rest days, hydration, and post-session fuelling (hint: your whey shake matters here).
Red Flag #6: You Hate It
Here’s a blunt truth: if you dread every session, something has to change.
What this could mean:
You’re following a plan you think you should do, not one you enjoy
You’re ignoring your preferred training style or environment
Burnout has crept in and you need a mental reset
What to do:
Find a middle ground. If lifting is your thing, keep it, but try different styles (e.g. strongman circuits, functional bodybuilding). If cardio’s killing your joy, swap treadmill time for sport or hill sprints outside. Fitness should challenge you — but not punish you.
Sustain It, or Scrap It?
Here’s your checklist. If your current programme:
Challenges you, but doesn’t destroy you
Aligns with your goals and lifestyle
Allows for recovery, flexibility, and joy
Provides measurable, trackable progress
Then yes — sustain it. Keep going. You’re on the right track.
But if your routine ticks more red flags than results, it’s okay to scrap it — or at the very least, rework it.
There’s no badge for suffering through the wrong programme.
There’s real growth in building one that works.
Final Thoughts
Training isn’t about punishment. It’s about building strength, both physical and mental, in a way that’s sustainable. That you can show up for next week, next month, next year.
So take an honest look at your plan. Is it working for you — or against you?
You don’t need a new body overnight.
You need a routine that supports your future self — consistently, intelligently, and with purpose.
Need help getting there? Drop us a DM.
At Wild Haggis, we’re not here to gatekeep. We’re here to lift.
