What Separates People That Get Results In Fitness And Those That Don’t

(3min read)

Heading into my 12th year as a strength & conditioning coach, I’ve heard every possible goal.

Many of them never happen and some of them do, there are some commonalities in the people who are successful with their fitness goals.

I wanted to get into this topic so I could shed some light on the main components of the successful clients I’ve coached.

All opinions are my own.


Success in life and business, but more specifically in fitness-related goals is a long road, the body isn’t very responsive to change, the nature of change requires a lot of commitment therefore not many people get results compared to the number who try.

Around 16% of the Australian population have a “gym membership”, of that 16% I’d imagine 20% would attend at least once a week, if we keep analysing the number of people who are doing enough to warrant a result, the numbers get slim.

Once people realise that it’s a lot hard than they first expected to make a good physical change, motivation dips and the cycle of action can be broken very easily.

It’s the people who realise that journey to self-improvement has its ups and downs end up winning without losing their marbles and giving up.

A strong growth mindset is required or long term success will be doomed

You can learn more about what having a growth mindset is like in this article.


The time commitment for a physical change falls around the 4-6x training sessions per week, in my opinion from coaching nearly 3000 people in 12-years.

A lot of people say “that’s fine, I can do it” when they first start, but when push comes to shove, other commitments tend to end up being higher priority.

Commitment to the physical work is one thing, but it’s the lifestyle overhaul that’s the other huge aspect.

Habits ingrained over a human’s lifetime can be hard to break, but once they are I’ve seen incredible transformations and they tend to keep the results forever.


Excuses are the bane in every coach’s existence, lots of people get triggered when you call them out for excuses but in reality, it’s the truth.

Some of my favourites include:

“I just can’t wake up 30min earlier”

“Had to work late so couldn’t attend the last 2x sessions of the day”

“I’ve injured my finger so the doctor said I should rest for 2-4 weeks”

All of these and every other excuse result in habits and routines being broken, which results in loss of motivation.

PS. Motivation doesn’t grow on trees, it builds by taking action.

Fallen off the wagon?

Start by taking action, it will build quickly.


Like any great idea, concept, journey or goal that has been accomplished, they all require a solid plan.

A plan for: training, recovery, nutrition, lifestyle modifications, and more.

Without these key components of a plan, motivation falls pretty fast with the lack of routine.


If you’re training in a stale, boring, isolated gym the chances of you wanting to be there will drop dramatically.

Your training environment should match the goals you want to achieve.

There’s a reason you see some incredible transformations at gyms like Helix.

Community is a game-changer and a community of ambitious, driven, and successful people can’t be beaten.

Blowing It

My final point here is one of the big ones, by blowing it I mean wrecking your chance of progressing on weekends.

Alcohol, 3 hours of sleep, junk food, and whatever else people get up to on weekends are a catalyst for going nowhere fast with your training, life and health goals.

How do I know?

I’ve been there personally and I have coached A LOT of people who live this lifestyle, their results are slow or non-existent.

YOLO but?


Those that succeed in fitness and life are:

  • Strong-minded, have a growth mindset
  • Commit to the journey
  • Don’t make excuses on why they can’t
  • Have a plan and stick to it
  • Are in a good training environment
  • Don’t blow it on the weekend
  • Not susceptible to stop trying

Which point hits home for you most?

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