February 12, 2025

Willpower Is Overrated. Here’s What Actually Works.

Most people think they struggle with self-discipline when it comes to fitness.

They believe if they just had more motivation, they’d train consistently, eat better, and finally get the results they want.

Willpower is a terrible strategy.

It’s unreliable. It fluctuates with stress, mood, sleep, and life in general. And research backs this up:

A study from the American Psychological Association found that people consistently rate willpower as the biggest barrier to their goals—but that same study found that external systems and habits are far more effective for long-term success.
The European Journal of Social Psychology found that it takes an average of 66 days to form a habit—but motivation usually runs out long before then.
A 2018 study in the journal Obesity showed that people who relied on structured plans—rather than sheer discipline—were significantly more likely to lose weight and keep it off.

So, if motivation isn’t the answer, and willpower isn’t reliable, then what actually works?

1. Make It Automatic

You don’t brush your teeth because you’re “motivated” to. You do it because it’s just what happens every morning.

Training needs to be the same. The fewer decisions you have to make, the better.

Schedule your workouts. Same days, same time. Make it as automatic as showing up to work.
Make it non-negotiable. Don’t rely on “do I feel like it?”—you won’t, half the time.
Train with others. Social accountability makes a huge difference (which is why we do personal training in small groups).

At Foundry, we remove decision fatigue. You book, you show up, we take care of the rest.

2. Make It Friction-Free

The harder it is to get started, the less likely you are to follow through. A Harvard Business Review study showed that even minor inconveniences reduce follow-through by up to 40%.

Reduce barriers. Have your gym kit ready the night before. Pick a gym that’s close. Train at the same time every day.
Make workouts fit your schedule. If it takes 90 minutes, involves five different machines, and requires waiting around, you’ll quit.
Follow a program, not random workouts. Winging it leads to decision fatigue, and that leads to skipping sessions.

This is why Foundry’s system works. Sessions are structured, ready for you, and available on the hour—no overthinking, no wasted time.

3. Focus on the Process, Not Just the Goal

Most people start with a goal: “I want to lose 10kg” or “I want to get stronger.”

But goals don’t create results—systems do.

If your goal is to get stronger, your system is lifting weights 3x a week.
If your goal is fat loss, your system is tracking food and staying active.
If your goal is better health, your system is prioritising sleep and movement.

A study in the Journal of Behavioral Medicine found that focusing on habits instead of goals increases long-term adherence by 76%.

That’s why we coach habits, not just workouts.

4. Build a Safety Net for When Life Happens

Because it will. Work gets busy, energy dips, you lose momentum. What then?

Have a “minimum effective dose.” If you can’t do a full session, do something—even 20 minutes is better than skipping entirely.
Don’t let a bad week turn into a bad month. One missed workout isn’t failure. Just show up for the next one.
Train where there’s accountability. People quit when no one notices they’ve stopped showing up. That’s why personal training with a coach who knows your name makes a difference.

This is what makes Foundry different. You’re not just another membership number. You have a coach. A plan. A structure that keeps you going, even when life gets busy.

The Bottom Line: Systems Beat Willpower

If you’ve struggled with consistency, it’s not because you lack discipline.

It’s because you’re relying on motivation instead of a system that actually works.

At Foundry, we don’t leave your progress up to chance.

Structured training that removes the guesswork.
Expert coaching, so you’re not figuring it out alone.
A system designed for real life—not just the perfect scenario.