What It Takes To Have A Top 1% Physique & Why 'Average' Is Good Enough For Most Of Us

I saw an infographic last week that stopped me in my tracks. Two images, side by side. One labelled "Extreme Effort." The other "Medium Effort." Both showed a fit-looking man and woman. But the lists underneath? Worlds apart.

It got me and Katie talking on this weeks Voice Of Fitness Reason Podcast (Episode 94), and I wanted to write it up in a blog for you too, because I think a lot of you need to hear this...

The "Top 1%" Physique Comes At A Cost

Image from Precision Nutrition

We've all scrolled past someone shredded on Instagram and thought, why don't I look like that? Here's what it actually takes, according to the data:

• Eating 95%+ whole foods, plus fasting

• 10–15+ hours of cardio a week, on top of 4 resistance sessions

• 15,000+ steps a day

• Daily meditation, sauna, cold plunge, rigid sleep schedules

• No alcohol, ever

• 10–20+ supplements, regular medical testing

• Hyperfocus on optimising literally everything

And the trade-offs? Big social sacrifices, giving up most hobbies, needing a coach just to maintain it, and - ironically - a real risk to your overall wellbeing from all that obsessing.

That's not health.

That's a full-time job.

And unless it is your job (athlete, bodybuilder, fitness influencer), it's not realistic, or honestly, even desirable, for most of us.

The Sweet Spot: Medium Effort

Image from Precision Nutrition

Here's the bit that excited me. The "medium effort" category was marked with a literal gold star, the sweet spot. And the ask is so much more doable:

• 70% whole foods, 5 servings of fruit and veg a day

• 2–3 hours of cardio + 2 strength sessions a week

• 7,000+ steps a day

• 7–9 hours of sleep (on average — no gadgets required)

• Drink moderately, don't smoke

• 0–4 supplements

For that?

You get significant improvements to health, longevity, energy, mood and a genuinely fit appearance. Possibly fewer meds. And it's actually maintainable long-term.

That's not a compromise. That's the goal.

How To Achieve Medium/Average Fitness

If "medium effort" sounds like where you want to land, here's where I'd start:

1. Plan exercise like an appointment. Open your diary right now and find two 30-minute slots this week. That's it. That's the hard part done.

2. Book something with a start time. A class, a session, anything with a fixed time works better than "I'll just go later."

3. Lay your kit out the night before. Tiny thing, massive difference.

4. Steal time from your phone. Most of us could find 1–2 hours a week back from scrolling. Walk while you scroll if you have to — I won't judge.

5. Start smaller than you think you need to. One session a week beats zero. Build from there.

Be Honest About What Season You're In

Here's the thing, none of this is black and white. Some weeks, "medium effort" feels like a stretch too far. Other times, maybe your kids are a bit older and free time comes back again, or your just in a phase where you want to push yourself harder for a few months. Train for an event. Try something new. Whatever you fancy.

All effort is valid, and the skill isn't pushing yourself flat out all the time, it's knowing what season you're in, and making the best choice for you right now.

Listen To The Full Chat

Katie and I went deep on this one, including her own brush with bodybuilding and why your phone might be the real enemy of progress. Worth a listen on your next walk or drive.

The bottom line? You don't need to be the top 1% to feel brilliant. Medium effort, done consistently, will get you further than extreme effort done for six weeks before you burn out. Pick your season, plan your sessions, and give yourself credit for showing up.