We’ve all been there: standing in the gym, mid-set, or halfway through a run, and that little voice pops up, “That’s enough, call it a day.”
The classic advice is often to grit your teeth and push harder. Sure, there’s a time and place for that. But if we reduce training to nothing more than willpower, we miss out on some clever strategies that make workouts more effective and more enjoyable.
Here are a few tools that go beyond sheer force of effort:
1. Chunk It Down
Long sessions or big numbers can feel overwhelming. Instead of staring down the barrel of 10 hill sprints, think in twos. Do two, reset, then two more. When running, break the distance into landmarks, the next lamp post, the next corner, the next song. Psychologists call this chunking, and it’s a powerful way of staying engaged without being crushed by the “whole mountain” at once.
2. Borrow Energy From Others
Training with other people doesn’t just keep you accountable; it literally changes your effort levels. Research shows that when we exercise alongside others, even virtually, we tend to push a bit harder and last a bit longer. The “social facilitation effect” means the presence of others acts like an invisible booster. Even if you prefer solo sessions, having someone check in with you or sharing your workout afterwards taps into this.
3. Switch the Frame
When things get tough, instead of thinking “I can’t do this”, reframe it to “this is where the change happens.” That small mental pivot moves the discomfort from being a threat to being a sign of progress. It’s not about toxic positivity, but about reminding yourself that effort is the point, not the problem. This is the bit we shoiuld reward, not the outcome.
4. Set Micro-Goals in the Moment
Rather than obsessing over your end target (whether that’s a marathon finish line or a PB deadlift), layer in micro-goals during training. For example, “Hold this pace until the end of the song,” or “Keep form perfect for these next five reps.” This not only builds focus, it keeps the brain anchored in the now, where motivation is easier to sustain.
5. Respect Recovery as Part of the Plan
Getting the most out of workouts isn’t just about effort in the moment, it’s about what happens afterwards. Smashing yourself every session might feel virtuous, but without quality sleep, good nutrition, and recovery, you’re leaving gains on the table. Think of recovery as training in disguise.
There’s a great story about Michael Phelps being the master of recovery, we know he was good in the pool, but this is why. He had one of the early models of the Whoop. It told him how well recoovered he was after pool or gym sessions. There was a score of 21 which meant “fully recovered” he managed to get it to 19, 20, 20.5 before his next planned session which meant max effort in the pool, again, and we know what that lead to!
6. Make It Personal
The most powerful motivation comes from connecting your workout to something that actually matters to you. Is it about health, confidence, stress relief, performance, adventure? The clearer the link to your own values, the easier it is to override that mental stop sign when it flashes up.
Final Thought
Pushing harder can sometimes work, but it’s a blunt tool. The smarter approach is to layer in strategies that make training sustainable, enjoyable, and effective. Chunk the hard stuff down, train with others, reframe discomfort, set micro-goals, recover well, and anchor your workouts to your bigger “why.”
That’s how you get the most out of your training, not just for today, but for the long run.
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