What Is the 2-Workout Rule?<\/p>\n
\u2018I\u2019d always try and build towards the two,\u2019 Simpson tells Men\u2019s Health. \u2018There\u2019ll be two sessions in the week that are really going to move the needle with the goal that I\u2019ve set for myself. Everything else contributes and makes sure that I\u2019m in as good a place for those two sessions as possible.\u2019<\/p>\n
With this mindset not every workout needs to be a PB-chasing, lung-busting epic. Easier runs, shorter bodyweight sessions and general movement all contribute \u2013 but ultimately, they\u2019re supportive. It’s not the end of the world if they fall off the radar due to life commitments.<\/p>\n
For Simpson, his two priority sessions normally fall on Tuesday and Saturday, although family life is given the final say.<\/p>\n
\u2018Usually Tuesday, and then if I can get out Saturday morning,\u2019 he explains. \u2018But if we\u2019ve got something on Saturday morning, then it\u2019ll be Friday morning. So, at least two days [rest] in between the two.\u2019<\/p>\n
The aim isn\u2019t to design the theoretically perfect training plan. It\u2019s to create one you can actually reliably execute, week after week. Putting the emphasis on just two ‘needle-moving’ sessions each week takes the pressure off the other stuff around them.<\/p>\n
How to Use the 2-Workout Rule<\/p>\n
Simpson begins the process on Sunday evening, planning both his meals and training in the back of a notebook.<\/p>\n
\u2018I diarise the whole week \u2013 what that looks like with food and then exercise as well,\u2019 he says. \u2018On Sunday night, when that\u2019s out of the way, it\u2019s almost done. If you\u2019ve written it down, in my head it\u2019s 80% done. You just need to go and execute it.\u2019<\/p>\n
That removes any ambiguity, he says. \u2018I\u2019m going to train this week\u2019 becomes \u2018I\u2019m completing my important session on Tuesday morning\u2019.<\/p>\n
It also means Simpson doesn\u2019t feel obliged to come out swinging on Monday. During one particularly stressful period, a senior colleague offered him some advice that stuck.<\/p>\n
\u2018He said, \u201cJust remember: Mondays, just survive them,\u201d\u2019 Simpson recalls. \u2018You don\u2019t need to complete everything by Monday at five or six o\u2019clock. If you can set yourself up on Monday for the rest of the week to go well, then that\u2019s a job well done.\u2019<\/p>\n
Simpson\u2019s interpretation is even more succinct: \u2018Monday\u2019s fairly chill, and then Tuesday, send it.\u2019<\/p>\n
Two workouts may not sound like much. But two sessions that are planned, protected and completed will always beat five that exist only in the plan you optimistically wrote on your Notes app.<\/p>\n
If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n![\"kori](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/08\/a0458edc-7621-4ee9-b810-f61ea8e958c2.jpg\" "\\"kori")