That question can not be answered in one blog post nor can it be a general answer. It is very dependent on the person, their goals, their motivation, their current state of health, etc. From my experience of following training plans (and prescribing them for my clients) is that you should NOT follow a plan all the time.
Before we get to why you should not follow a training plan all the time, lets go over the many benefits of following a training plan.
1. Clear Structure and Purpose
A training plan provides a roadmap for your fitness journey. Rather than going to the gym or hitting the pavement and deciding on the spot what to do, a plan gives you a clear structure and purpose for each workout. This organization helps take the guesswork out of training, making each session more efficient and allowing you to progress systematically.
2. Better Progress Tracking
When you have a training plan, it’s much easier to track your progress. Most of my plans are structured in phases (such as post season, off season, pre season and in season). This allows me to be best prepared for whatever sport I am preparing for. Following a plan also helps identify areas where you’re excelling and areas that may need more focus. Providing a clearer sense of your strengths and weaknesses.
3. Injury Prevention
Random workouts or overly intense sessions without a plan can lead to overtraining and, ultimately, injury. Training plans are designed to balance workload, rest, and recovery—allowing your body to adapt gradually and reducing the risk of strain or injury. The best plans incorporate rest days, lower-intensity sessions, and recovery weeks to keep you progressing without burning out.
4. Accountability and Motivation
There’s something powerful about having a plan that holds you accountable. With a training plan, you have a series of commitments to meet. This can provide that extra bit of motivation on days when your energy or focus might otherwise falter. Whether you’re working alone, with a coach, or in a group, following a plan helps you stay consistent and on track toward your goals.
5. Goal Setting and Achievement
Training plans are structured around specific, measurable goals. By following a plan, you’re setting yourself up with small, achievable targets and, ultimately, reaching your big goal. Big goals such as completing a race or lifting a personal best. Hitting each milestone in your plan is a tangible way to see yourself progressing and brings a sense of achievement at every step.
6. Building a Stronger Mindset
Sticking to a training plan takes dedication and discipline. Consistently following the plan builds resilience, focus, and self-discipline, skills that can extend well beyond the gym or track. Having the mental fortitude to follow a plan, even on tough days, can be a huge confidence booster and a reminder of how capable you really are.
7. Efficient Use of Time
Instead of spending time deciding what to do or overloading yourself with workouts, a plan offers a balanced approach to get the best results in the time you have. This is especially helpful for those with busy schedules, as every session has a purpose, helping you make the most of your time.
8. Improved Long-Term Results
Consistency is key in any fitness journey, and a training plan helps you build that consistency. While a one-off workout might yield a temporary boost, long-term gains come from sticking to a plan over weeks or months. By following a well-thought-out training plan, you’re setting yourself up for sustainable progress. Helping you reach new levels of fitness while avoiding burnout.
9. Adaptability and Customization
Good training plans aren’t rigid; they’re adaptable. If you’re working with a coach there’s often room to adjust based on your progress, how your body feels, or changes in your schedule. This flexibility allows you to stay on course even when life throws curveballs your way.
Why to NOT to follow a training plan
With all that being said and the fact that my job operates on working through training plans with my clients, there is still a reason to not follow a plan.
Choosing not to follow a strict training plan can sometimes be beneficial, especially if you’re aiming for a more adaptable and intuitive approach to fitness. Training plans can limit your ability to listen to your body. This potentially can lead to overtraining, burnout, or injury when followed rigidly. They often don’t account for unexpected life events, fluctuating energy levels, or varying recovery needs. Making it easy to push too hard on days you’re feeling low or miss out on a great session when you’re feeling strong.
Opting for a more flexible approach allows you to tailor your workouts to your immediate goals, interests, and daily physical readiness, which can keep you more engaged and motivated long-term. A non-linear approach can allow you to try different exercises and activities. It also lets you adapt to progress at your own pace, and enjoy fitness without the pressure of ticking off boxes in a plan.
If you are a self motivated individual then consider not following a plan at times. We don’t always need a specific goal or event to train for, sometimes we just need to train for life. When you have a training plan you might feel like you NEED to get that specific workout in. This can cause you to miss out on other things going on in life, such as family events or a window of good weather to do something outside.