“I hate weight lifting, but I know I should do it. Can you help?”

I got this question from a reader last week, and it echoes a lot of questions I’ve received over the years:

“I hate weight lifting and no matter what strategy I tried, I just can’t make it stick. Standing or sitting, lifting dumbbells for more than a few minutes just bores me to death.

Walking truly has been easier to do because I can do it while I do other stuff I need to do that day; work meetings, reading work emails, doing my game dailies. It is the act of just standing there and lifting weight doesn’t give the dopamine my brain seeks. I swear it is like a little child and I am looking for ways to make it eat its broccoli by hiding it inside things.”

If this is you, don’t worry, I’ve got a few tricks up my sleeve that may just help.

Even if you already enjoy working out, these can help make the process even smoother.

Strategy #1: Pair it with stuff you already love

Pair something you need to do with something you want to do.

• Do an enjoyable activity (i.e. your game dailies) right before you do the workout to give yourself that extra boost
• Listen to a favorite podcast you save for while you’re working out.
• Find a follow along video or a workout class so you aren’t doing it alone. Building community around exercise is one of the most surefire ways to make it a more enjoyable part of your routine!

Strategy #2: Gamify the activity itself

• Our Bodyweight Adventure series turns exercise into training for boss battles
• Roll a D20 to randomly select your next exercise – this can add a bit of chaos and fun to the mix.
• Set up your space like a mini obstacle course with themed “stations.” Crawl under the imaginary barbed wire, row the dumbbell like you’re digging into a secret compound, etc. You’re not working out, you’re on a secret mission!
• Track completed workouts on a treasure map and reward yourself with “loot” at milestones.

Strategy #3: Make progress itself the reward

This is where a smart, periodized training program is criminally underrated.

In our coaching program, we’ve found a lot of people who didn’t previously enjoy training feel way better about it when they can actually SEE that they are getting stronger week to week. If you’ve been stuck doing the same weights, sets, and reps for a while, this is worth another look!

Strategy #4: Skill-based training

Tie your in-the-gym movements to your real life:

• Pressing overhead trains you to put things away on the top shelf more easily.
• Instead of squats, you might try getting up and down off the floor a variety of ways
• Or, skip the traditional strength training entirely and learn how to crawl, jump, etc. (think beginner parkour). There’s no one right way to move.

Strategy #5: Get nerdy about the technique 🤓

This one’s more personal, but it keeps me coming back:

I treat each rep as it’s own technique puzzle.

Can I feel the stretch at the bottom?

Can I move the weight quickly but in control?

It engages my brain in a novel way and turns “boring reps” into something more like practice. Might or might not click for you, but it’s another angle.

One more thought:

A lot of people who write to me about this topic also mention things like: “I’ve just never been an exercise person” or “I’ll never like exercise.” And while I don’t think everyone will inherently love exercise, I do think these statements can become self-fulfilling prophecies in a way that isn’t all that helpful.

If you catch yourself thinking them, name them, and try reframing:

“Exercise isn’t my favorite, so I’m going to try X today.”

That small shift keeps the door open instead of closing it.

I’d love to hear from you! Are there any other ideas that I missed that have worked for you? 🧐

– Matt

P.S. Thank you for all the kind words I received from last week’s email. I’m happy to report I’m on the road to recovery! #trusttheprocess
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P.P.S. If you struggle to find enjoyment in workouts, Coach Sarah is someone on our team who immediately comes to mind as an awesome fit. I’ve had DOZENS of her clients email me to tell me how she names workouts after their favorite hobbies and how much they love that extra personal touch. 😊