My Training Plan Got Destroyed: How to Adapt a Workout Plan

Beast over Burden powered by Barbell Logic

Barbell Logic

Health & Fitness, Nutrition, Health, Diet, Fitness, Weightlifting, Barbelltraining, Strengthtraining

4.6 • 1.2K Ratings

🗓️ 22 July 2025

⏱️ 29 minutes

🔗️ Recording | iTunes | RSS

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Summary

Missed a training session—or a whole week? Life happens. In this episode of Training Oh No’s, Niki and Andrew break down how to adapt a workout plan when your schedule gets wrecked. Whether you're dealing with travel, illness, stress, or plain old chaos, they’ll help you reset your mindset, rework your week, and keep making progress without guilt.

🎯 What You’ll Learn

How to adapt a workout plan after missing sessions
What to do when life wrecks your training week
How to identify your “anchor” lifts
Practical tools to adjust frequency and intensity
When to rest, recover, or just reset without spiraling

⏱️ Timestamps

00:00 – My plan got destroyed—now what?
01:40 – Training guilt spirals: they’re real
04:10 – How to adapt a workout plan: the mindset shift
07:00 – Combine, skip, or scale? Triage for your lifts
10:15 – Training isn’t fragile: small wins > all-or-nothing
13:30 – How to build more flexible programming
17:00 – Your week fell apart… but you didn’t
20:15 – Final thoughts & coaching takeaways

🏷️ Hashtags

#StrengthTraining #WorkoutMotivation #TrainingOhNos #FitnessConsistency #BarbellLogic #WorkoutAdaptation #MissedWorkout #LiftingMindset #TrainForLife #FlexibleTraining #GymBurnout #PodcastClips

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

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Transcript

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0:00.0	Hey, coaches. Are you still chasing clients every month?
0:03.7	We're flipping the script at the Business of Coaching Workshop.
0:07.3	We'll help you learn how to keep clients longer, set premium pricing,
0:11.6	boost your dollars per hour, and let referrals, not marketing machines, make you more money.
0:16.5	Register for free at turnkey.coach slash B-O-C.
0:21.3	That's turnkey.coach slash BOC. That's turnkey.comach slash BOC.
0:26.0	We'll help you build a coaching business that lasts.
0:35.4	You're listening to Beast Overburden, powered by Barbell Logic.
0:39.6	We're Nikki and Andrew, your personal, professional coaches.
0:42.8	We help you take control of your fitness through hard but doable training and nutrition practices that fit your busy life.
0:50.0	Build a stronger, healthier version of yourself with lifelong habits.
0:58.4	Hey, hey, everybody. Welcome to Beast Over Burden, powered by Barbell Logic. It's me, Nikki Sims,
1:04.5	and it's Andrew Jackson with you here on a Tuesday. Hello again. Welcome back.
1:17.4	We are talking about the oh-nows that we turn into, oh, don't worries, or, oh, you've got this.
1:17.8	It's going to be okays.
1:21.0	As usual, we have plenty of experience in, oh, no moments and training.
1:25.8	And this one comes up a lot where we do as much as we can,
1:31.4	as lifters and as coaches, to lay down a path to success. We take responsibility for as many
1:37.7	things as we can. But it is pretty much a guarantee something is going to come in and throw you off almost entirely or even
1:47.0	just a little bit. And we've talked a lot of times about rolling with the punches, but there's
1:51.3	definitely a way to kind of get over the, oh, crap moment and get yourself back on a path of actions
1:59.0	that's still aligned with what's important to you.
	...

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