Four Ways To Motivate Your Ass in the Gym!


Garage Strength
How do you get motivated in the gym?!

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New Year’s resolutions have been established, we are two weeks into the New Year and already you are second-guessing your commitment. You are wondering if this resolution is actually for you. Do you really need to get to the gym? Do you really want to increase your squats? How about that brutal cardio, isn’t that HARD!?!?! All of these thoughts are popping in and out of your brain while you are contemplating the effectiveness of your goal setting and even life existence! 

Use these four keys to solve your motivation problems and keep growing in a progressive manner.


1. Establish a SIMPLE Structure: Structure for Starting

I truly believe that many individuals get stuck regarding their own personal progression because we struggle tremendously to just find motivation. We sit back and wonder what life would be like on the other side but we rarely take that and turn it into action.

At some point, the structure will actually ignite internal motivation! Let’s play this simple game. You go to work and have NO CLUE what you will be doing at work. You get behind the desk, you goof around on the internet for a while, you answer 67 emails that don’t need to be answered and before you know it, you are 2.5 hours into your workday and you haven’t done a single thing. 

Now, let’s play the opposite game. The night before work, you sit down and go over your daily planner. You establish what work needs to be done in the morning and you invest some brainpower into your next day. It might only be 10 minutes of effort but that 10 minutes can do wonders to set a schedule in place. You arrive at work and now you know EXACTLY what needs to be accomplished. You smash through your work for the first 2-hour block simply because you had a semblance of structure. It didn’t take much but it was enough to get the ball rolling! 

This applies directly to motivation inside the gym! By having a plan and knowing that when you arrive at the gym, that plan will be executed in a pointed manner with a purpose. Otherwise, we arrive at the gym, we meander around looking for stuff to do and soon enough, you start questioning why you are even going into the gym to waste time walking around looking at the expensive equipment.

Sound like you? Pick up this month’s Ghostface Program and start hammering through those structured gains!


2. Set reasonable goals. 

Nothing saddens me as much as a coach as watching athletes of mine make absurdly difficult goals and then failing to achieve those goals. Often times individuals will bite off WAY more than they can handle.

This happens often in Olympic weightlifting.


“I want to clean 120k today.” 

Me: “But, your best clean is only 112k.”

Two hours later, the athlete is fuming and pissed that they didn’t hit that 120k clean. Sure it’s possible to hit a big lift like that but in an ideal situation, having a goal of maybe 114k would be more reasonable. By making goals more reasonable and achievable, we remain more motivated and fueled by our success along the way!


3. Use social media….YES, I said it!

Go ahead, make fun of me all you want but social media can be a very effective tool for training and gym motivation. Yes, there is 100% a fine line between using social media and going WAY overboard, but it is still an effective means of motivation.

When I was in college, my training partners and I always talked about recording our lifting sessions. We imagined a time when we could film all of our lifts and look at our progress and enjoy watching our training. Then this crazy platform started in 2005.

That platform? YOUTUBE! We went HAM on Youtube. Posting regularly and loving it, posting it in groups and trying to find feedback from other throwers. That’s a great part of social media. You can track your progress, get positive feedback and hold yourself accountable in an external method!

Ghostface himself, 12 years ago!


4. Establish an incentive.

After establishing very reasonable goals, try to focus on a long term incentive. Something that many of us forget to do is to celebrate our victories! By creating an incentive and acknowledging our hard work, we know there is a celebration at the end.

I had the goal of deadlifting 300 kilos. A strange goal but once incentive I created went like this: “If I deadlifting 300 kilos, I will get my family Indian food that night for dinner.”

Clearly, I LOVE Indian food and so does my family, so this was a very enticing incentive. It wouldn’t break the bank but it would be a nice gesture to celebrate with my wife and children. I would get a massive bowl of Lamb Tikka, my wife wouldn’t have to make dinner and the kids could have Mango Lassi smoothies for dessert.


The incentive doesn’t need to be absurd or crazy but it needs to hold a high enough magnitude to actually contribute to motivating you internally. It could be as simple as going out to eat or getting drinks with your friends. By establishing a means of celebration, there is a small incentive to hold yourself accountable and enjoy the benefits of your hard work!

Do You Want To Be A Champion?

Sign up to get tips by email on how to be a CHAMPION in your sport!

Dane Miller

Dane Miller is the owner and founder of Garage Strength Sports Performance. He works with a select handful of elite athletes building comprehensive programs for strength and sports performance. Several times a year he leads a seminar for coaches, trainers, and athletes.


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