Found a pretty brutal overlap between poker study and physical fitness. Consistency is the whole game, but it's always been my weakness.
3-5x a week. Not optional. You鈥檒l maintain or improve so long as you鈥檙e not being reckless. Some days you鈥檙e pushing limits. Other days it鈥檚 recovery work, flexibility, low weight on the weak spots so the rest of you can stop covering for them.
Your leaks are your ceiling. Work that feels like play can be most of the routine but the hard stuff has the highest EV. Foam rolling my legs and squatting after a broken knee sucked... Then it got easier.
You don鈥檛 need perfect. Assess what you need + what you want. Basic plan.
Do it proactively until it鈥檚 automatic.