It was late on a Wednesday night in April, I was staring teary-eyed at my reflection in the bathroom mirror, desperately searching for any change in my physique — anything that told me the work was paying off. There was nothing.

For the past five years, I had been heading to the gym off and on, desperately trying to turn the shameful skinny kid I was into a strong and confident young man. My progress had been minimal, to put it kindly. I was still built on skin and bone predominantly, my biggest flex a set of skinny abs that looked out of place on an otherwise unchanged frame, and I was more frustrated than ever. Was it me? Was it impossible for me to ever change? What was I doing wrong?

Three years on from then, I have made progress, started to lift heavier, filled out slightly and with that — gained some confidence back. Upon reflecting, I realised that although my training looked similar on the surface, a few small things I hadn't understood as a beginner had made all the difference. Those aspects are what I want to share with you today, so you can bypass the mistakes I made, or at least make the journey a little easier.

Keeping it Simple

The moment you start going to the gym, your mind gets flooded with information on how to achieve the best results as fast as possible. The internet is a minefield of misinformation — “Eat this every day to have 6 pack abs”, “Do these 3 exercises to get arms like Thor within a week.” You get hit with excitement, followed by disappointment when reality doesn't match the promise — and you quit or start over. The best thing you can do for yourself is keep your workouts simple, two exercises per muscle group, the same two every session. Over time you will naturally get stronger at them.

Consistency. Consistency. Consistency.

The hardest thing when starting out is to push when results feel slow. You might notice a small change in the first few weeks, then nothing for months, or you may notice no change at all because of how slow the body adapts. Change is occurring — just at a rate you can't yet see. The important thing is to keep going with your routine, and show up for yourself. If you’re aiming to train four times a week, train four times a week. If you’re tired, make it easy for yourself. Pack your stuff the night before. The key here is to show up regardless, because results compound. Small progress beats no progress — and a bad workout beats no workout every time.

Progressive Overload is Progress

Easily the most important aspect of any gym routine. People get so caught up in perfect technique, the best exercises for each muscle and the right supplements. At the end of the day, if you can lift heavier than before, your muscles are growing. Always track your numbers — reps, sets, weight. Every session. Increase your reps, then your weight, and strength follows naturally.

The Simple 3-Month Challenge

To keep it simple, for the next 3 months, try this. Decide how many days you will go to the gym, and show up to all of them. Pick your exercises and write down what you lift, stick to those same exercises for each muscle and aim to improve every time.

At the end of the day, getting the physique you want takes time. Be patient and enjoy the process — the time passes either way. You’ll thank yourself for it.

- Nate