Uploaded July 2025 | Updated September 2026, 2 weeks ago
Sometimes you may not feel like training hard. Maybe you're mentally distracted, tired, or looking forward to going home. I know the feeling. It's inevitable that you will feel this way at some point. And I want to warn you to be vigilant because in those moments, you are most vulnerable to losing your progression streak and then slowly settle into a plateau.
Why?
It's because intentionally doing less than what you're capable of can start a "mental corruption process" that affects your commitment to your goals. You will be more likely to take it easier the next time you're not in the mood for training. And again next time, and next time. Eventually and imperceptibly, you may discover you're going to the gym half-heartedly.
Remember this: When you're pushing hard towards you goals, the greatest temptation is to just slow down a bit. To take it easier...maybe just for today, you're telling yourself. A single easier workout won't be noticeable in the grand scheme of things. This is true of course, but the damage is in your mind! Neglecting your disciplines once plants the seed of a poor mindset which can then grow in your mind if you're not careful.
So here's what I recommend when you're not in the mood for hard training:
1. If you're afraid that you won't be able to beat your previous performance, remember that your best effort is enough! All you have to do is give your best in this next set. If you don't think you'll be able to reach the target reps then switch it around and say that your goal is to hit failure (0-1 reps in reserve). If your best this session is not as good as the previous one, it doesn't matter, it was the best you could do and nobody could have asked for more. But what you'll discover is that when you approach training like this, you will usually set personal records even on the days when you expect you'll be weak! On your way to the goal of hitting failure, you'll oftentimes reach the target reps first. Just take it one rep at a time, one set at a time, and commit to doing your best.
2. Maintain focus just during your sets. I know that sometimes your mind can be overrun by thoughts and worries and it's hard to be mentally present in the gym. When this happens, remember that all you need to do is pay attention for 10-15 minutes - which is actually the cumulative duration of your working sets per workout. Go head, be distracted when you load the bar, when you walk around, when you drink some water. But when it's time to do your sets, snap back into focus! At least for 30 seconds at a time make an effort to be present and put in the required effort!
Sometimes you may not feel like training hard. Maybe you're mentally distracted, tired, or looking forward to going home. I know the feeling. It's inevitable that you will feel this way at some point. And I want to warn you to be vigilant because in those moments, you are most vulnerable to losing your progression streak and then slowly settle into a plateau.
Why?
It's because intentionally doing less than what you're capable of can start a "mental corruption process" that affects your commitment to your goals. You will be more likely to take it easier the next time you're not in the mood for training. And again next time, and next time. Eventually and imperceptibly, you may discover you're going to the gym half-heartedly.
Remember this: When you're pushing hard towards you goals, the greatest temptation is to just slow down a bit. To take it easier...maybe just for today, you're telling yourself. A single easier workout won't be noticeable in the grand scheme of things. This is true of course, but the damage is in your mind! Neglecting your disciplines once plants the seed of a poor mindset which can then grow in your mind if you're not careful.
So here's what I recommend when you're not in the mood for hard training:
1. If you're afraid that you won't be able to beat your previous performance, remember that your best effort is enough! All you have to do is give your best in this next set. If you don't think you'll be able to reach the target reps then switch it around and say that your goal is to hit failure (0-1 reps in reserve). If your best this session is not as good as the previous one, it doesn't matter, it was the best you could do and nobody could have asked for more. But what you'll discover is that when you approach training like this, you will usually set personal records even on the days when you expect you'll be weak! On your way to the goal of hitting failure, you'll oftentimes reach the target reps first. Just take it one rep at a time, one set at a time, and commit to doing your best.
2. Maintain focus just during your sets. I know that sometimes your mind can be overrun by thoughts and worries and it's hard to be mentally present in the gym. When this happens, remember that all you need to do is pay attention for 10-15 minutes - which is actually the cumulative duration of your working sets per workout. Go head, be distracted when you load the bar, when you walk around, when you drink some water. But when it's time to do your sets, snap back into focus! At least for 30 seconds at a time make an effort to be present and put in the required effort!
