Often people think of exercise in extremes: either they’re going all in, chasing new personal records and sculpting six-packs, or they’re completely off the wagon, convincing themselves that walking to the fridge counts as cardio.

But what about the middle ground? The sweet spot where you’re not trying to build big, but simply trying to maintain what you’ve got? That’s where maintenance training comes in — and trust us — it’s a lot more exciting (and rewarding) than it sounds.

THE BASICS OF MAINTENANCE TRAINING

Maintenance training is working out in a way that maintains your current fitness level. You’re not pushing for major gains, but you’re not starting from scratch. You’re simply holding on to the strength, endurance, flexibility, and mobility you’ve worked hard to build.

You’ve done the heavy lifting (literally), and now you want to avoid backsliding. This kind of training is perfect if you’ve reached a fitness goal, are navigating a busy season of life, or just want to stay active without dedicating hours a day to exercise.

THE BENEFITS OF MAINTENANCE TRAINING

The things is, fitness doesn’t stick around without a little upkeep. Think of your strength and cardio like a houseplant: neglect it too long, and it wilts. The good news? Maintenance training doesn’t take as much effort as building muscle or losing weight.

In fact, research shows you can maintain strength and cardiovascular fitness with significantly less volume and frequency than you needed to get fit in the first place. That means you don’t need to be in the gym six days a week or be buried in protein powder. A few well-structured workouts a week —  especially with help from an in-home or virtual personal trainer — can do the trick. Maintenance is efficient, sustainable, and gives you more time to live your life.

Here’s where it gets fun. Maintenance training doesn’t have to be a watered-down version of your usual workout — it just needs to be intentional and consistent. You can keep doing strength training, cardio, flexibility work, or whatever blend of exercise works for you, just with slightly reduced intensity or frequency.

Let’s say you were training five days a week to build muscle. For maintenance, you might drop down to three days and focus on full-body workouts. Or maybe you were doing HIIT sessions to improve cardio; now you might swap one for a bike ride and another for a long walk with your dog. The point is to keep moving without burning yourself out.

If you’re not sure how to scale back without slipping into “barely doing anything” territory, having an in-home or virtual personal trainer is ideal. We can design a plan that keeps your progress intact while suiting your lifestyle. “Consistency in fitness and nutrition doesn’t just lead to physical changes; it also fosters mental resilience, discipline, and self-trust. Over time, these habits create a foundation for overall well-being. You’ll find that you’re not only healthier but also more confident and capable of handling life’s challenges (Psychology Today, 2025).

WHO CAN BENEFIT FROM MAINTENANCE TRAINING?

Maintenance training isn’t just for athletes between seasons. It’s for the new parent running on three hours of sleep. It’s for the college student juggling exams. It’s for the busy professional who wants to stay fit but also make it to dinner before 9 PM. Even if you’re someone who usually loves going full throttle, maintenance phases are a great way to give your body a break. Think of it like active recovery: you’re still working out, but you’re not going at a pace that could lead to burnout or injury.

“It’s important to give your body time to rest and recover after any intense physical activity, especially if you’re trying to push your limits to get better at a sport or activity” (Cleveland Clinic, 2024). If you’re recovering from illness, injury, or just finished a big race or challenge, a maintenance phase gives your body the chance to reset without losing everything you worked for. One of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa  (or a virtual personal trainer anywhere) can help you navigate this phase safely and effectively.

STAYING MOTIVATED & ENGAGED

One common worry with maintenance training is that it might get boring. After all, if you’re not chasing new goals, what’s the motivation? Well, maintenance mode can actually be a perfect time to explore new types of exercise, try different movements, or train in ways that feel fun rather than obligatory. It opens the door to variety without pressure. An in-home or virtual personal trainer can keep things fresh by switching up your routine, adjusting reps and sets, or sprinkling in new challenges just enough to keep you engaged.

FINAL WORDS

There’s a certain pride that comes with building fitness, but there should be just as much pride in maintaining it. Maintenance training is about consistency, balance, and playing the long-game. It helps you feel good, move well, and keeps your energy high. With support from a Nielsen Fitness trainer, you can strike the perfect balance between effort and ease. Staying fit should never feel like punishment; it should feel like freedom. Contact us today for a free first workout.