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Is Micro-Quitting holding you back?
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
