Consistency, Repetition and… Intensity

The Trio That Separates Breakthroughs from Burnouts

Jez L.P. Stuart

Sep 05, 2025

Ok, so I’m sure you’ve heard it before.

To be successful in anything, you need a few key things.

Consistency. Repetition. And… Intensity.

Now, I know what you’re probably thinking.
“Those sound like the same thing, don’t they?”

Not quite.

They’re close. They overlap. They feed into each other. But they’re not the same. And once you really understand the difference, you’ll see why some people break through in life, business, fitness, or anything else… while others stay stuck.

Let’s break it down.

Consistency

Consistency isn’t about showing up blindly and doing something over and over.

It’s about trust.
Trust in the process. Trust in your systems.

Consistency is sticking to a plan long enough to actually see results. It’s not glamorous. It’s not flashy. It’s not even that fun most of the time.

But it compounds.

Think of consistency as the glue that holds your efforts together. Without it, nothing else matters. You can have the best workout plan, the best business strategy, the best habits written down on paper… but if you’re not consistent, they’re useless.

Consistency is the foundation.

Repetition

Repetition is where the grunt work lives.

It’s practice. Drills. Doing the same motion until it’s hardwired into your muscle memory.

This is different from consistency.

Consistency is the schedule. Repetition is the act.

For example:

Consistency is showing up at the gym 4 days a week.
Repetition is doing your squats, set after set, until you’re strong enough to lift more than last time.

One without the other doesn’t work.

If you’re consistent but don’t repeat the right actions, you stagnate. If you repeat actions but don’t show up consistently, you burn out before anything sticks.

Repetition is where skill sharpens. It’s where average separates from mastery.

Intensity

Here’s the secret ingredient.

Because you can be consistent. You can repeat endlessly. But without intensity? You plateau.

Intensity doesn’t always mean going harder. It means going deeper. Pushing to the point where something changes.

In the gym, intensity is the difference between lifting a weight for 15 easy reps and lifting it until you fail on rep 12.

In business, intensity is the difference between sending out one bland newsletter and crafting something that actually makes people stop scrolling.

In life, intensity is the difference between coasting through your routines and actually challenging yourself to grow.

Intensity is the catalyst. It’s what makes repetition and consistency produce results rather than just motion.

Here’s an Example:

Think about the gym.

If you go for two weeks then stop, nothing changes.
If you show up and just mess around on machines, still nothing changes.
Even if you’re consistent and keep going, without structure and intensity, you’ll stall.

Take squats as an example:

Do them every session (repetition).
Stick to your plan for months (consistency).
Add weight, push your limits, and hit failure safely (intensity).

That’s when the muscle tears. That’s when it rebuilds. That’s when you see growth.

Now zoom out.

This applies everywhere.

In writing: Consistency is publishing every week. Repetition is refining your style sentence by sentence. Intensity is saying something bold enough that people remember it.
In business: Consistency is running your systems. Repetition is following the sales process. Intensity is pushing into a market with a sharper message than anyone else.
In life: Consistency is showing up for your relationships. Repetition is the habits you build daily. Intensity is those moments when you choose presence over distraction.

It’s Easily Missed

Most people think consistency is enough. They treat it like a badge of honour.

“I’ve been doing this for 6 months straight.”

Ok, but have you repeated the right actions? And when you repeat them, do you bring intensity, or are you just clocking in hours?

That’s where the gap is.

Most people confuse motion with progress. They think doing something a lot equals growth. But without intensity, all you’re doing is rehearsing mediocrity.

It’s like playing guitar and practicing the same mistake every day. Sure, you’re consistent. Sure, you’re repeating. But you’re reinforcing failure.

You need intensity. That’s where the breakthrough comes.

I Like to See it as a Formula

Here’s the simple way to think about it:

Consistency = Stay the course
Repetition = Sharpen the blade
Intensity = Cut through the noise

All three together = Growth.

Miss one, and you stall.

A Great Way To Look At It

Take an honest look at your own life right now.

Where are you consistent but not intense?
Where are you repeating the wrong things?
Where are you bringing intensity once in a while but failing to show up consistently?

Success is rarely about more hacks, more knowledge, or more shortcuts. It’s usually about doing the simple things properly and long enough, but with the right edge.

Consistency keeps you in the game.
Repetition makes you better at the game.
Intensity changes the game.

And once you combine all three?

That’s when you stop circling and start climbing.

Don’t just ask yourself: Am I being consistent?

Ask: Am I repeating the right actions?

And then ask: Am I bringing the intensity that actually forces growth?

If the answer is yes across the board, you’re already moving toward success. If not, you know exactly where to turn the dial.