Simpson's 2-Workout Rule for Busy Fitness

Full-time Army officer and Real Meal founder Will Simpson uses a simple two-workout rule to stay fit while managing work, business, and family. His method involves identifying just two priority sessions each week that will significantly advance his fitness goals.

Simpson explains the concept to Men’s Health. He says there will be two sessions in the week that really move the needle for his set goal. Everything else he does contributes and ensures he is in the best possible shape for those two key workouts.

With this approach, not every session needs to be an intense, record-breaking effort. Easier runs, short bodyweight workouts, and general movement all play a supportive role. It is not a disaster if these supporting activities get missed due to other life commitments.

For Simpson, the two priority workouts typically happen on Tuesday and Saturday, though family plans take precedence. He aims for at least two days of rest between these key sessions.

How the Rule Works in Practice

The goal is not to design a theoretically perfect training plan. It is to create one you can reliably execute week after week. Emphasizing just two needle-moving sessions takes the pressure off the other activities.

Simpson starts his planning process on Sunday evening. He diaries his whole week, outlining his food and exercise plans in the back of a notebook. He believes that writing it down means the plan is 80% done; all that remains is to execute it.

This planning removes ambiguity. A vague intention to train becomes a specific commitment to complete an important session on Tuesday morning. It also means Simpson does not feel pressured to start the week at full intensity. During a stressful time, a senior colleague advised him to just survive Mondays. Simpson's interpretation is succinct: Monday is fairly chill, and then Tuesday, you send it.

Two planned and protected workouts will always beat five that only exist on an optimistic plan in a notes app. This pragmatic approach is about sustainable practice within a busy life, a concept supported by tracking your stats to see what truly moves the needle.

Building a Sustainable Routine

Simpson's method underscores that consistency with a few key efforts is more valuable than an unsustainable, ambitious schedule that quickly falls apart. By planning meals and workouts together, he sets himself up for success. This integrated view of wellness aligns with managing your overall fixtures to balance commitments. The rule is a tool for anyone juggling multiple responsibilities who wants to maintain their fitness without it becoming another source of stress.