{"id":9769,"date":"2025-09-05T14:16:58","date_gmt":"2025-09-05T20:16:58","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9769"},"modified":"2025-09-11T15:19:22","modified_gmt":"2025-09-11T21:19:22","slug":"how-to-get-through-a-hard-workout","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/09\/05\/how-to-get-through-a-hard-workout\/","title":{"rendered":"How to Get Through a Hard Workout"},"content":{"rendered":"
<\/div>

To get through a hard workout, you need to keep your mental focus and have specific goals that remind you why you need to keep going. Perhaps the easiest thing to do is to remember this quote from Jim Rohn, “We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons”. To get the 5 sure-fire ways to get through a hard workout from \u00a0Zack Zeigler<\/a><\/strong>\u00a0and\u00a0Sharon Brock<\/a><\/strong>, scroll down.<\/p>\n

\"How<\/p>\n

\n

I\u2019m battling a set of Gap Jumps on minute 36 of\u00a0P90X\u2018s Plyo X. It\u2019s a hard workout and and I\u2019m getting my butt handed to me.<\/p>\n

I\u2019m breathing heavily, sweat is dripping onto the rug, and the wet noodles I used to call legs might not allow me to clear the next invisible gap Tony Horton insists I leap over.<\/p>\n

I want to quit and do something else\u2014anything<\/em>\u2014instead of finishing what\u2019s left of the workout. But I don\u2019t. For some reason, it\u2019s important that I prove that\u00a0I\u2019m no quitter!<\/p>\n

Trouble is, that\u2019s not entirely true. Although I stuck this one out, I bail on my workouts more often than I\u2019d like to admit. I\u2019m too tired. I\u2019m too pressed for time. I\u2019m already too ripped.<\/p>\n

Okay, that last one\u2019s a lie, but you get the idea: I manufacture reasons as to why stopping makes more sense than staying with it.<\/p>\n

I\u2019m not sure why I do that, or more importantly, how to reverse the process. Thankfully, sports psychologist\u00a0Dr. JoAnn Dahlkoetter<\/a>, author of\u00a0Sports Psychology Coaching for Your Performing Edge: Mental Training for Performance in Sports, Business, and Life<\/a><\/em>, does.<\/p>\n

Dr. Dahlkoetter has worked with top-level athletes\u2014including five Olympic gold medal winners\u2014as well as countless people who simply want to live healthy lives\u00a0and look halfway decent naked. She also won the San Francisco Marathon in 1980. So she knows a thing or two about how to make it through a hard\u00a0workout.<\/p>\n

How to Push\u00a0Through a Hard Workout<\/h2>\n

1. Mentally Prepare<\/h2>\n

\u201cPeople can fail from not being in touch with their bodies,\u201d Dr. Dahlkoetter says. Some Beachbody workouts will wipe you out. There\u2019s a reason the\u00a0plyometric workout\u00a0in\u00a0P90X2\u00a0is called Plyocide and not Plyo-this-might-be-kinda-tough.<\/p>\n

But understanding, embracing, and anticipating that you\u2019ve signed up to tackle a hard\u00a0workout can help you size up the challenge and muster the fortitude to overcome it.<\/p>\n

2. Find a Workout Buddy<\/h2>\n

If during a grueling workout you find yourself taking a break from taking a break after you just got finished taking a break, recruit someone to train with you. Researchers at Kansas State University found that people who train with a more skilled\u00a0workout partner\u00a0who doesn\u2019t cheerlead you through a hard\u00a0workout exercised\u00a0for longer periods of time.\u00a0That\u2019s because a\u00a0competitive attitude makes you averse to\u00a0feeling like the \u201cweak link,\u201d and encourages you to work harder.<\/p>\n

3. Get into a Routine<\/h2>\n

Make your workout session as much a priority as your\u00a0other important daily activities, like brushing your teeth, getting to work on time, or DVRing\u00a0Games of Thrones<\/em>.<\/p>\n

\u201cBuild a routine so you\u2019re doing your workout at the same time each day,\u201d Dr. Dahlkoetter says. \u201cIf you don\u2019t have a routine, the workout becomes a low priority that might get overlooked.\u201d<\/p>\n

4. Make Your Goals Specific<\/h2>\n

Instead of saying you want to \u201close weight\u201d or \u201clook better,\u201d come up with\u00a0specific goals\u00a0you want to accomplish, like \u201closing six pounds,\u201d or \u201cfinally fitting into my wrestling singlet from college.\u201d Those details will offer you something tangible to strive for.<\/p>\n

The\u00a0S.M.A.R.T.\u00a0(specific, measurable, achievable, realistic, time-targeted) goal technique has proven to be effective for constructing a plan of attack, whether you\u2019re tackling work projects or getting through a hard workout.<\/p>\n

5. Use the 3 Ps<\/h2>\n

It may sound touchy-feely, but Dr. Dahlkoetter has Three Ps\u2014Positive Images, Power Words, and Present Focus\u2014that can actually help.<\/p>\n

Studies show that athletes who use positive images to visualize themselves winning are more likely to succeed.\u00a0Visualize the whole process, from going to bed at the right time to finishing your hard workout, and you\u2019ll be more likely to get through it, improving your overall concentration in the process.<\/p>\n

Then, create \u201cpower words\u201d to help you push through those super-tough moments. I\u2019m usually spewing four-letter words after about 25 minutes of most of my workouts. Instead, try this exercise: on a piece of paper, write all of your excuses, self-doubts, and negative thoughts about the workout on the left side. On the right side, write the opposite of what that would be. For example, if you write you\u2019re \u201ctoo tired\u201d on the left side, write your \u201cmind and body are stronger and healthier each day\u201d on the right. When you\u2019re lagging, recall those things you\u2019ve written on the right side of the paper.<\/p>\n

Finally, focus on the present. From worrying about work to your family\u00a0to whether the Inland Empire 66ers are going to cover the run line (I\u2019m letting it ride on you, fellas), we all have plenty of daily stresses to contend with. Your workout shouldn\u2019t be one of them. In fact, it might be the only hour of the day you get to focus entirely on yourself. To do that and offer your best effort, you need to be present from beginning to end.<\/p>\n

That said, during your wall sits or other\u00a0difficult moves that don\u2019t\u00a0pose a high risk of injury, feel free to let your mind wander to your happy place.<\/p>\n","protected":false},"excerpt":{"rendered":"

To get through a hard workout, you need to keep your mental focus and have specific goals that remind you why you need to keep going. Perhaps the easiest thing to do is to remember this quote from Jim Rohn, “We must all suffer from one of two pains: the pain of discipline or the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[921],"tags":[],"class_list":{"0":"post-9769","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-inspiration-and-motivation","7":"czr-hentry"},"yoast_head":"\nHow to Get Through a Hard Workout - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"To get through a hard workout, you need to keep your mental focus and have specific goals that remind you why you need to keep going.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/09\/05\/how-to-get-through-a-hard-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get Through a Hard Workout - 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