When Training Becomes A Drag: Rediscovering the Training Spark

As we frequently preach at Barbell Logic, consistency is the key to getting stronger, leaner, and healthier. And that means that, in the course of your training life, a lot of workouts will be a blue collar, punch-the-clock affair, and that can be a drag sometimes. What do you do to rediscover the training spark? Andrew and Niki share their experiences over years of lifting, and how they stay motivated to train so consistently.

Key Takeaways

Motivation won’t carry you. Early in his lifting, Andrew tried to psych himself up for every session, visualizing the day’s lifts from the time he woke up. It worked for a while, but it was exhausting and hard to keep up.

Build an identity and a process. Borrowing from James Clear’s Atomic Habits, Andrew shifted from chasing motivation to thinking of himself as a lifter and building a routine around that. It’s less about being fired up and more about showing up because that’s who you are.

Most sessions are punching the clock, and that’s OK. Andrew and Niki agree that most workouts are routine. Even so, training is still the part of the day that feels good and keeps them grounded.

Don’t make every rep about the outcome. If you treat every set as if it decides whether your next meet succeeds, training becomes draining and your emotions about competition get more volatile. Commit to the process and loosen your grip on the outcome.

Find the one thing that’s holding you back. When training feels like a drag, look for the small thing that’s making it unpleasant and fix it. That might be a new playlist, a training partner, or a change of scenery. You may not feel motivated, but you can still enjoy your time in the gym.

Related: how to stay motivated to exercise, why simple habits beat complicated plans, strength training for life.

If you are training alone and want accountability, get matched with a Barbell Logic coach.