You know, the only bad workout is the one you didn’t do. It’s a simple but powerful reminder that consistency, not perfection, is what truly builds results over the long haul.
Share Image Quote:At its heart, this quote is about overcoming the biggest barrier to fitness: inaction. It shifts the focus from the *quality* of a single session to the *actuality* of just showing up.
Look, I’ve seen this play out a thousand times with clients. They get hung up on having the perfect 60-minute workout with the perfect intensity. And if they can’t hit that perfect standard? They skip it entirely. That’s the real failure. This philosophy, the one Matthews lays out, is a game-changer because it reframes success. A “bad” 20-minute walk is infinitely better than a “perfect” workout that only existed in your head. It’s about momentum. It’s about building the identity of someone who works out, no matter what. And that identity, that consistency, is what delivers 95% of the results.
| Context | Attributes |
|---|---|
| Original Language | English (4111) |
| Category | Health (253) |
| Topics | consistency (67), discipline (264), effort (82) |
| Literary Style | motivational (257), witty (132) |
| Emotion / Mood | encouraging (328), reflective (420) |
| Overall Quote Score | 74 (83) |
This line comes straight from Michael Matthews’s 2012 book, Thinner Leaner Stronger, which was published in the United States. You’ll sometimes see similar sentiments floating around, but this specific phrasing is his. It’s not some ancient proverb, it’s a modern, pragmatic take on fitness psychology.
| Context | Attributes |
|---|---|
| Author | Michael Matthews (111) |
| Source Type | Book (4627) |
| Source/Book Name | Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (55) |
| Origin Timeperiod | 21st Century (1995) |
| Original Language | English (4111) |
| Authenticity | Verified (4627) |
Michael Matthews writes straightforward, evidence-based fitness books and leads Legion Athletics, a supplement and education company. He connects with readers through the Muscle for Life podcast and hundreds of articles on training, nutrition, and healthy habits. He champions simple programming, high-protein diets, progressive overload, and sustainable fat loss. The Michael Matthews book list includes Bigger Leaner Stronger, Thinner Leaner Stronger, Muscle for Life, Beyond Bigger Leaner Stronger, and The Shredded Chef. He continues refining his methods using new research and feedback from thousands of readers and clients.
| Official Website
| Quotation | The only bad workout is the one you didn’t do |
| Book Details | Publication Year/Date: 2012; ISBN/Unique Identifier: 9781938895308; Last edition: 2021 Revised Edition; Number of pages: 420 |
| Where is it? | Approximate page 212, Chapter 11: Love the Process |
Matthews embedded this idea in a book that’s all about demystifying fitness for women, cutting through the noise of fad diets and complicated routines. The quote is a cornerstone of his practical, no-excuses approach. It’s meant to combat the all-or-nothing thinking that derails so many people before they even start.
This isn’t just a quote for the gym-obsessed. It’s for everyone. Think about the new mom who’s exhausted and can only manage 15 minutes of bodyweight exercises in her living room after the baby finally naps. That’s a win. Or the busy executive who can’t make their full session but commits to a brisk 10-minute walk between meetings. That’s a win. It’s for the person who’s feeling under the weather and just does some gentle stretching. The audience is anyone who has ever talked themselves out of moving their body because it wouldn’t be “enough.” This quote is your permission slip that *anything* is enough.
| Context | Attributes |
|---|---|
| Theme | Advice (756) |
| Audiences | beginners (11), fitness enthusiasts (29), students (3489), trainers (303) |
| Usage Context/Scenario | coaching talks (7), fitness motivation (9), gym slogans (2), social media posts (30) |
Question: Does this mean I should work out even if I’m injured or sick?
Answer: Great question, and this is a crucial distinction. No. This quote is about overcoming mental barriers and laziness, not ignoring legitimate physical signals from your body. Rest is a part of training. Pushing through pain or illness is how you get set back for weeks. Use common sense.
Question: But what if my workout really is bad and unproductive?
Answer: I get it. But even a “unproductive” workout maintains the habit. It keeps the engine warm. Showing up on a low-energy day reinforces discipline, which is more valuable in the long run than any single high-energy session. You can’t build a habit only on the days you feel perfect.
Question: Isn’t this promoting low-quality workouts?
Answer: Not at all. It’s promoting *consistency*, which is the foundation upon which quality is built. You can’t optimize what you don’t do. The goal is to make movement so habitual that you then have the platform to focus on making it higher quality over time.
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