Why Training Hard Still Isn’t Enough 😰

Jamie Stumpe
2 days ago
3 min read

TL;DR

Training hard matters — but it’s only one part of the picture.

Results come from how intensity, consistency, and recovery work together over time.

If you want a better outcome, the smartest move isn’t always “try harder”, it’s knowing which lever to pull.

(This week’s Thursday Three is a little longer than usual — the TL;DR is here if you’re short on time, the full breakdown below if you want the context.)

When it comes to training, intensity is usually the first thing we judge.

Was it a hard session?

How tired did I feel after?

How many calories did I burn?

Did my wearable give me a big thumbs-up?

Intensity does matter. It’s a key part of training results.

But it’s only one part of the equation — and on its own, it’s not a very reliable metric.

Why do we train?

To get an outcome.

That might be:

fat loss
muscle gain
better performance at a sport or hobby
or simply staying healthy and capable

With that in mind, I’ve been playing around with a differnt way of thinking about training — not just as effort, but as outcome.

The Outcome Formula

Outcome = (Intensity × Frequency × Consistency) ÷ Recovery Cost

The idea is simple.

You plug in your variables, get an outcome score, and instead of defaulting to “work harder”, you ask:

Which lever actually makes the most sense to adjust right now?

This isn’t meant to be precise. It’s a lens — a way to sanity-check whether your training makes sense in the context of your life and your goal.

What does this actually mean?

Intensity (1–10)

9–10 / 10 All-out. Empty the tank. High cost. Needs days to recover. Not repeatable.

6–7 / 10 Working hard but controlled. Challenging, focused, repeatable in 48 hours. The long-term sweet spot.

4–5 / 10 Solid effort. Mild fatigue. Builds confidence and capacity.

1–2 / 10 Very easy. Warm-ups, technique, recovery. Minimal fatigue.

Rule of thumb: If you need to hype yourself up → 9–10 If you feel better after than before → 4–5 If it’s hard but repeatable → 6–7

Frequency

How many sessions you plan to train each week.

That’s it.

Consistency (as a percentage)

Consistency isn’t a personality trait. It’s a number.

You plan 4 sessions, but complete 3 most weeks.

That’s 75% consistency → 0.75.

Missed sessions don’t average out.

They compound downward.

100% consistency is cool, but for most people ~80% is the long-term sweet spot — progress, with a bit of wiggle room.

Recovery Cost (1–5)

(This is the bit most people underestimate)

Recovery cost is how much life is taxing your training right now.It doesn’t judge you — it just changes the maths.

1 — Low cost Good sleep, eating enough, manageable stress. Most effort turns into progress.

2 — Manageable cost Mostly good sleep, decent nutrition, normal life stress. This is where most people should live.

3 — Moderate cost Inconsistent sleep, rushed meals, noticeable stress. Progress still happens — but intensity needs managing.

4 — High cost Poor sleep, under-eating, high stress. Much of your effort goes into just staying afloat.

5 — Very high cost (red zone) Chronic fatigue or major stress. This is a time to maintain, not push.

Two real-world examples

Person A — The Burnout Type

They push hard every time they train — leaving nothing in the tank. But training is hit-and-miss. Some weeks it’s once, others maybe three. Work stress fluctuates, food is mostly convenience-based, sleep isn’t great.

Intensity: 9
Frequency: 3
Consistency: 60% → 0.6
Recovery cost: 4

Outcome = (9 × 3 × 0.6) ÷ 4 = 4.0

Effort is high. Return is low.

Person B — The Accountant

They aim to train three times per week — and most weeks, they do. They train hard but leave reps in the bank. Food, sleep, and stress aren’t perfect, but on average they’re handled pretty well.

Intensity: 6
Frequency: 3
Consistency: 80% → 0.80
Recovery cost: 2

Outcome = (6 × 3 × 0.80) ÷ 2 = 7.2

Nothing heroic.

But weeks stack up.

Outcome Score Index

0–4 — Survival Mode Training is happening, but recovery or consistency is limiting progress.

4–7 — Progress Possible Enough to maintain. Improvements need tightening up.

7–10 — Sustainable Progress (Sweet Spot) Repeatable, realistic, effective.

10–13 — High Performance Window Short-term peak. Not a year-round target.

13+ — Red Flag Looks impressive. Usually unsustainable.

The real takeaway

Intensity gets your attention.

Consistency and recovery decide the outcome.

What was your outcome score — and which lever could move the needle most right now?

P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie