The Consistency Report – Volume 20

Motivation is one of the most misunderstood aspects of strength training.

For the most part, it’s overrated. It matters, but it’s not something you should rely on.

We’ve all had days when we walk into the gym ready to smash PRs, and others when even warm-up sets feel heavier than they should.

Sure, sometimes that’s physical (poor sleep, low calories, dehydration), but often, it’s mental. When you’re not dialed in, performance suffers even if your body is ready.

The key isn’t chasing motivation. It’s developing the discipline to show up regardless of how you feel.

No one is motivated all the time. What separates lifters who make long-term progress is their ability to keep showing up, even when it's hard.

Consistency beats motivation every time. That said, motivation still plays a role, and what drives it matters.

Psychologists divide motivation into two main types:

• Intrinsic motivation: Comes from within, wanting to get stronger, push yourself, or master a skill.

• Extrinsic motivation: Comes from external rewards like likes, compliments, or competition.

Both can be useful, but intrinsic motivation tends to last longer.

There’s also a difference between being motivated to succeed and being motivated to avoid failure. The first creates confidence and forward drive. The second leads to hesitation and fear. When your focus is on not screwing up, you’re not going to do your best.

It’s always better to be pulled toward something meaningful than pushed by fear of falling short.

The bottom line is this: motivation helps, but it’s unreliable. Build systems, habits, and internal reasons to train so you can keep showing up even when the spark isn’t there.

Here is what I have for you this week.

Fitness

How I Warm Up for a Workout in 10 Minutes or Less

Warming up doesn’t need to take half your session. The goal is to get ready to train, not kill 30 minutes doing mobility drills.

Here’s the 10-minute formula I use:

1. 3-5 minutes of general movement — bike, treadmill, jump rope.

2. 2-3 minutes of dynamic mobility (sometimes) — leg swings, arm circles, band dislocations, bodyweight squats.

3. 2–3 ramp-up sets (always) of your main lift, gradually increasing the weight.

That’s it. Simple, fast, and effective.

Learn more here.

Mindset

Don’t Feel Embarrassed About the Things You Love

Most people aren’t passionate about anything. They drift from one thing to another, half-interested, half-engaged.

So when you are passionate about something, it stands out.  It might even make you look weird. That’s fine.

The most successful people I know are weird about the things they excel at. They care deeply, they obsess, and they don’t tone it down to make others comfortable.

If you love something, don’t hide it. The world already has enough people pretending not to care.

What I’m Into

Instagram
After barely using Instagram the past few years, I’m back to posting and actually having fun with it.
Follow me @huntfitness

Music: Acres
I’m always on the hunt for new gym music. Lately it’s been Acres. Their new album is great, but start with My Everything and Hold On. Both have been on repeat during leg days.

This Week’s Podcast

How to Train Hard Without Falling Apart [Q&A] | EP 533

In this Q&A episode, Derek and I answer listener questions about training, motivation, and longevity in the gym. We talk about how to push intensity without constantly feeling beat up, what we’d do differently if we restarted our powerlifting careers, and whether it’s still worth competing if you’re not chasing elite numbers. We also share our go-to workouts for the days we don’t feel like training and wrap up by describing our dream gym setups.

Listen here.

Final Thought

Motivation is like a good pre-workout: nice when you have it, but you shouldn’t depend on it.
The people who get results are the ones who train when they’re tired, busy, or unmotivated.
Those sessions, the ones you almost skip, are what actually move the needle.

– Kyle

PS – Ready to take the guesswork out of your training and nutrition?
Whether your goal is fat loss, muscle building, or getting strong without wrecking your joints, I’ll build you a plan that fits your life and keeps you consistent enough to see real results.

Apply for Hunt Fitness Coaching