The First Gate

80% of New Years resolutioners stop going to the gym by March.  For those people, the biggest problem they're facing isn't exercise selection or fatigue management--it's basic consistency.  That's the first gate that keeps people out of lifting.

It's not pessimistic to talk about why we fail.  We should probably talk more about it.

Do the Fun

People stop going to the gym because it sucks.  Our goal is to turn it into something that you love.  It's easy to find time for things that we love.  And if the thing we love is in line with our goals--that's how you succeed at life.

If the gym feels like a hobby, you'll keep going.

If the gym feels like a chore, you won't stick around.

Take a moment to consider the things that you don't like about going to the gym, and then take steps to fix them.

You feel like you don't know what you're doing?  Learn.

You feel like you aren't getting stronger?  Focus on diet and track your numbers.

You feel aimless and unaccountable?  Find a gym buddy.  Start taking a class.

There are days when you walk out of the gym thinking that it was more fun than usual.  When that happens, stop and think about why that is.  If you love getting an arm pump, it's okay to embrace your vanity.  If you secretly love crossfit, go do some crossfit.  If you have way more fun playing soccer, ditch the gym and go play soccer.

Skip the Shit

Anxiety is an obstacle for many people when they start going to the gym.  I think experienced gym rats tend to forget this when giving advice.  

Learn your lifts.  Show up with a plan/program.  If you're nervous around other people, find a quiet corner and a slow time.

And if you truly find yourself hating something, look for an alternative.

If squats hurt your shoulders, switch to variant.  Front squats.  Safety squat bar.  Hell, if there's a line for the squat rack, think about having a leg press day.  You ever done ten sets of leg press?

Keep an eye on your goals, though.  If your goal is powerlifting, you need to stick closer to the squat rack.

Obviously, I'm not telling you to quit doing an exercise because its hard.  We all need to learn to be comfortable being uncomfortable.   All I'm saying is that you should change a program if it means you can still progress on your goals and your workouts become more enjoyable.

It's not an oxymoron to say that hard workouts are easy--challenging yourself is fun.  Breaking through your limits is fun.  Controlling my diet is hard; busting ass in the gym is easy.

Get the Win

Why do you go to the gym?  And how will you know when you are getting closer to that goal?

To build a habit, we need to find a positive feedback loop.  Do a thing -> Feel good about it -> Be excited to do the thing again.

For lifting, this is mostly about finding and celebrating victories.  There are many ways to do this, and you should find the one that works for you.

Maybe your numbers helps you notice all your little PRs.  

Maybe taking bodyshots helps you visualize your progress.

Maybe tracking your weight keeps you motivated.

Maybe you're motivated by healthy habits in their own right, and you enjoy challenges like "Go for a run 5x a week" or "Squat every day for 60 days".

Whatever it is, find it and chase it down.

The Human Forklift Project

The most common mistake is probably doing something that is effective+unpleasant when you could be doing something that is effective+fun. 

^This is my primary goal with the Human Forklift Project.

Each aspect of your program should be chosen in a way that it fulfills both needs--because you really do need both.  

I think most programs over-emphasize the goal-driven, "optimal" program and don't spend much time talking about how to make it fun.  Because how could they?  It's very easy to design the "perfect" program using a set of well-researched design principles.  It's impossible to customize a generic program o a specific person's body, schedule, and psychology.

There's a ton of well-designed programs out there.  For the most part, they all work.  Brand new lifters can (and should) just grab Greyskull LP and start immediately.  Worry about optimization later.

But if you look at the most experienced lifters who have been doing this for 10+ years, you'll see that they've all experimented with their programming (or had a coach do it for them) and have all eventually gravitated towards programs that (a) work for them, and (b) that they enjoy doing.

The goal here is to find an easier path to your goals, instead of assuming that you need to walk the same hard path as everyone else.

This is essentially what this blog is about, and it's not even anything new.  Old mountain, new camera.