Exercise Scientist Shares the Simple Trick to Crush Any Goal

When it comes to starting a gym routine, one of the biggest barriers isn’t lack of equipment or know-how—it’s motivation. Ask any veteran gymrat, and they’ll tell you once you’ve built momentum, the habit almost runs itself. You start chasing the pump, seeing progress in the mirror, and suddenly, skipping the gym feels weirder than going. But for newbies, it’s a different story. Walking into the gym for the first time can feel intimidating, progress is slow, and staying consistent seems nearly impossible.

But according to Mike Israetel, Ph.D., an exercise scientist and co-founder of  Renaissance Periodization, it doesn’t have to be that way. The secret isn’t some trendy workout or motivational playlist. It’s a straightforward formula that helps you build discipline, track progress, and stay locked in on your goals. 

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“Get your lifts right now, slap 20 pounds on each one of them, set that as your motivation, your goal. Set yourself a reasonable time frame, 10 weeks, 12 weeks, and hit the pedal. You know exactly how strong you need to be. And psychologically, the value of being stronger—it makes sense, it resonates. And as you get closer to it, you're feeling your swag a little bit more.”

Every gym bro knows this feeling. You start to notice you're arms filling out your shirt a little better, the weights you used to struggle with feel that much lighter, and you're beginning to see this new version of yourself every time you step foot in the gym or look into the mirror. But the transformation's not just physical, there's also a really important (and underrated) mental shift happening.

“You're not running away from being weak. You're running towards strength. That is a constantly refilling source of motivation for you. One of the biggest mistakes people make with motivation is using it to run from something. Running to something is much more dependable.”