Training consistency score

See how many of your planned sessions happened. Doing it regularly matters more than doing it hard.

Your details

10 of 12 sessions over 4 weeks

83%

very steady

Sessions a week2.5
Add your streakweeks in a row on target, for milestones and the habit timeline
Activity minutes a week75, 75 short of the CMO 150; walking and everyday activity count too
Strength days a week0, the CMO advice is two a week; 2 short sessions of squats or press ups at home would do it

This is what gets results. Keep the plan realistic so it stays this way. A missed week does not undo anything: in the habit research, missing one chance made no real difference.

The working

10 of 12 over 4 weeks

That is 83%, very steady, at 2.5 sessions a week.

Bands

How it is scored

Score	Means
80% and over	very steady
60 to 79%	steady, life gets in the way
under 60%	time for a more realistic plan

Minutes and strength

Against the UK guidelines

Add how long a session usually lasts and how hard it feels, and we turn the sessions you did into minutes a week against the UK Chief Medical Officers' 150 moderate minutes, where a vigorous minute counts as two. 10 sessions of 30 minutes over 4 weeks is 2.5 a week, or 75 moderate minutes; at a vigorous effort that is 150, the whole guideline. Add your strength sessions too: the CMOs suggest two days a week of muscle strengthening.

If you manage fewer sessions than you plan, a plan that fits is kinder and works better: 7 of 12 over 4 weeks is 1.75 a week, so planning 1 a week and adding one later turns misses into a streak.

Make it stick

Habits

Plan fewer sessions
Put them in your calendar
Have a 10 minute fallback session
Find a training mate

Streaks

Weeks in a row, and the habit timeline

Add your weeks in a row on target to see the next milestone (4, 8, 12, 26 and 52 weeks) and how far along a habit you are. In Lally and colleagues' 2010 study, a new daily habit took a median of 66 days to feel automatic, with a range from 18 to 254, and missing a single day made no real difference. Five weeks in a row is 35 days, about 53% of the way to 66.

Read with care

What this cannot tell you

QualityIt counts sessions, not how good they were.
IllnessRest when ill does not count against you.
GoalsIt does not judge your goals.

Questions

Common questions

How consistent should training be?

Doing 80% of planned sessions is excellent.

What if I miss a week?

Carry on with the plan; do not try to catch up.

Is it better to train more or more often?

Steady and regular wins.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.