What’s your #1 workout goal?

Some common answers people tell me:

• shed 12lbs

• build muscle

• gain strength

• hit a new PR

These are all solid objectives. We all want to accomplish external goals. That’s why we started fitness in the first place. But it isn’t why we keep going.

Because they won't happen in 1 workout. Or even 10.

It takes 100.

My primary workout objective? Survive to crush the *next* workout.

Here’s why:

Fitness = Longevity

Quitting is the only thing killing your gains.

It's what separates fitter people from normal people: Not some secret training plan, or complicated diet.

Fit people train hundreds of times per year.

Read that again. Fit people train hundreds of times per year.

Most people don't. Do you?

How did I get ripped at 33?

By doing this workout 100x last year:

In Scuba Diving there's a saying:

"Every dive's primary objective is for all divers to return safely"

Of course as a diver, we want to

• see coral

• sight a shark

• frolic with mantas

But if you take unnecessary risk & can't dive again - what's the point?

Diving is a lifestyle.

It's unrealistic to think you'd accomplish all of those secondary goals in your first dive. The ocean will show you whatever it wants to - it can’t be forced.

The way to actually experience that is to continue diving for a long time. Spend time underwater, you'll see rad shit - guaranteed. And the only way to do that is take reasonable precautions and go with the flow.

Yet in fitness people expect a 6-pack in 4 weeks.

Fool's Gold.

Fitness is the same: it's a doing, not a being.

It's a lifestyle. Not something to be checked off and forgotten about.

If you want it to change you - you must live it for the long haul. Commit - and never look back.

Luckily - the risk of death by weights is much lower than the risk of death by drowning. The very real risk we face each workout?

Quitting.

Fact: Durable physical change is a long-term pursuit.

So I treat my workouts accordingly:

The primary objective is always to keep motivation high

for the countless workouts to come.

Here are some methods I use for DURABLE motivation - which puts my fitness on autopilot.

1. Make it fun

If you genuinely like your training, you'll do it.

A few ideas:

• Choose exercises you like - not the ones everyone else is doing

• Choose meaningful goals - not other people's goals

• Experiment with many training styles. Stick with your favorites

I've tried all of these training methods for 3+ months:

• Yoga

• Conjugate

• Calisthenics

• 5x5 Strength

• DUP Light/Heavy

• "Movement" Practice

• EMOM doubles & triples

The one I like best currently is twice weekly High Intensity Training.

The one you like best IS best. Full stop.

The small variations in efficiency of different training plans only matter if you can stick to both with equal consistency. And most people can’t.

2. Find a sport

A sport will give you some extra motivation to train & give meaning to your goals.

I climb, spearfish and love physical (but not athletic) games like spikeball & ping pong.

Sports that involve friends and nature are especially engrossing.

3. Track every detail of your progress (to gamify it)

The training log is essential. It lets us see the tiny progress made each session. Bringing the secondary objectives to our attention

I track:

• Sets

• Reps

• Weight

• Form Cues

• Notes on how it felt

• How to progress next

3. Adapt to real-time conditions

Underwater - we change the dive plan if the ocean current or visibility is different than expected. To guarantee the primary objective.

In a workout - If you're sick, sore, tired or injured - the plan needs to be modified to suit your needs ON THE DAY.

Use your real-time judgment to do what’s best on the day - with a focus on what will keep you healthy and progressing long term. This is called autoregulation in fitness.

Recap:

1. Fitness is a life-long game. Play accordingly.

2. Make training as fun as possible

3. Find a sport (to give your goals meaning)

4. Adapt when sticking to the plan risks the primary goal: the 1000s of workouts to come.

Thanks for reading!

Send me a DM on twitter if you have any questions, need help keeping your fitness practice sustainable, or just want to connect!

—John