Let’s be real; it’s easy to stay on track from Monday to Thursday.
But if you keep falling off the wagon every weekend, don’t expect your physique to change. There are two types of lifters I see every day, in the gym, in check-ins, and online.
The Real Weekend Warrior
This isn’t the person who only trains on weekends. This is the one who doesn’t let weekends break their momentum. They show up. They train. They stick to their plan even when it’s inconvenient. Whether they’re prepping for a show or just want to look like they could, their standard doesn’t drop just because it’s Friday night.
The Weekday Winner (Who Keeps Starting Over)
They crush it Monday through Thursday. Lifting consistently, meals mostly dialed in, and Logging progress. Then Friday hits… and things fall apart. Untracked meals, late-night drinks, missed cardio, and poor sleep. Typically, they're back to square one on Monday. They train hard, but they undo it every weekend.
The Truth About What Happens When You Let Go on the Weekend
According to the Journal of Behavioral Nutrition, lifters who keep structured routines through the weekend are 3x more likely to maintain progress than those who don’t. Another study from the International Journal of Obesity found that overeating just 300–400 extra calories per day on weekends leads to fat regain even during calorie-restricted weeks. In simple terms, you can’t out-diet the weekend, and you can’t out-train inconsistency.
For Prep Clients: This Is Critical
Let me be straight with you. If you’re planning to compete in a bodybuilding show, this isn’t just another weight loss challenge. Prep isn’t about showing how “on point” you can be Monday through Friday. It’s about showing you can be locked in, every day, when it counts most.
Yes, we’re human. Mistakes can or will happen, but when you're prepping for a show, every decision has a consequence. Every missed meal, untracked bite, skipped cardio, or “off-plan” weekend adds up, and no, you won’t always see the damage right away. However, you’ll see it on show day, and so will the judges.
This isn’t about perfection, it’s about non-negotiable standards. When your coach says “it’s time to lock in,” they’re not saying it during prep. They say it before prep even starts because if you’re not mentally ready to be all-in, then you’re not ready for prep at all. Again, this isn’t a transformation challenge. It’s a sport that demands discipline, patience, and complete commitment. So if you’re only able to stick to your plan during the week, and fall off every weekend, with love and respect, don’t sign up for a show.
You’ll waste time. You’ll waste energy. You’ll waste money, and worst of all, you’ll step on stage knowing deep down that you weren’t truly ready. That’s a feeling no competitor should have to carry.
If you’re serious about prep, then your weekends don’t get to be “flexible.” They’re just as important, if not more, than your weekdays.
So, Who Really Gets Results?
The people who train with purpose, stick to their nutrition, don’t let social pressure win, don’t break momentum when things get inconvenient, and don’t reset every Monday.
They continue to build on Monday because they never broke on the weekend.
Final Thoughts
You don’t need to be extreme forever, but if you want extreme results, you’ve got to be consistent where most people fall off. Ask yourself, do my weekends match the goals I say I want? If not, that’s where your progress is slipping.
Whether you’re on the road to the stage or want to build a physique with intention, I’ve built two ways to help you level up:
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1-on-1 Online Coaching: Personalized training, nutrition, check-ins, and accountability
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Elite Training Programs: Proven splits based on real prep methods; built for muscle, recovery, and progression
Ready to stop starting over every Monday? Lock in now and build the physique you keep saying you want.
