---
title: 'How To Build a Fitness Habit (Simplified)'
source: 'https://youtube.com/watch?v=dIRgGe_oIrI'
video_id: 'dIRgGe_oIrI'
date: 2026-06-28
duration_sec: 480
---

# How To Build a Fitness Habit (Simplified)

> Source: [How To Build a Fitness Habit (Simplified)](https://youtube.com/watch?v=dIRgGe_oIrI)

## Summary

This video explains how to build a fitness habit by focusing on clear goal-setting, preparation, starting small, tracking progress, and rewarding yourself. The key is to make the activity as easy and accessible as possible so that it becomes automatic over time.

### Key Points

- **Habits vs. brute force** [0:00] — The difference between someone with a developed habit and someone trying to force themselves is astronomical. Habits make actions automatic without daily willpower.
- **Set a clear goal** [0:37] — Avoid vague goals like 'go to the gym more'. Instead, set a specific goal like 'go to the gym four times per week'.
- **Set a specific time** [1:03] — Plan the exact time for the activity and treat it as a non-negotiable appointment, just like a dentist visit.
- **Prepare in advance** [1:45] — Prepare your gym bag or plan for obstacles (e.g., bad weather) beforehand to make the habit easier to stick to when life gets tough.
- **Start small and add over time** [3:02] — Start with a very small, easy version of the activity (e.g., just a few exercises) and gradually increase. This builds momentum and prevents burnout.
- **Check your progress** [5:50] — Use a paper notebook or phone to track progress (e.g., running distance). Seeing numbers increase is motivating and hardwired into human brains.
- **Reward yourself after the activity** [6:47] — Always do the habit first, then allow yourself a reward (e.g., video games). This ensures you don't skip the habit and creates a positive association.
- **Patience is key** [7:30] — Building a habit takes time (around 2 months). Be patient and consistent like the tortoise, not the hare.

### Conclusion

Building a fitness habit requires clear goals, specific scheduling, preparation, starting small, tracking progress, rewarding yourself after the activity, and patience. This approach makes the habit automatic and sustainable.

## Transcript

a, huge, part, of, being, consistent, and
successful, in, your, fitness, journey, is
based, on, your, habits, the, difference
between, someone, who, has, already
developed, the, habit, of, going, to, the, gym
and, doing, cardio, versus, someone, who, is
barely, scraping, by, each, week, trying, to
brute, force, himself, into, doing, those
things, is, absolutely, astronomical, and, it
doesn't, have, to, be, just, going, to, the, gym
or, doing, cardio, it, can, be, literally
anything, developing, habits, is, very
important, because, when, things, become, a
habit, for, you, you, do, them, automatically
without, the, need, to, force, yourself, each
day, you, don't, even, need, to, think, about
it, you, just, go, and, do, it, and, that, is, the
perfect, state, of, mind, that, will
guarantee, your, success, so, let's, take, a
look, at, how, to, develop, a, fitness, habit
first, of, all, you, need, to, clearly, set
what, kind, of, habit, you, are, trying, to
develop, it, can't, be, anything, vague, like
I, will, start, going, to, the, gym, more, like
what, do, that, even, mean, by, setting, such, a
vague, goal, you, are, setting, yourself, for
failure, you, need, to, clearly, set, what, you
are, trying, to, achieve, so, instead, of, I
will, start, going, to, the, gym, more, say
something, like, I, will, start, going, to, the
gym, four, times, per, week, just, by, doing
this, you, will, increase, your, chances, of
creating, a, habit, the, second, step, is, to
set, the, time, when, the, activity, will
happen, once, again, this, cannot, be, vague
don't, say, I, will, go, to, the, gym, in, the
evening, because, that, is, not, binding, at
all, it, doesn't, create, any, sense, of
urgency, and, you, are, so, much, more, likely
to, just, say, eh, it's, too, late, now, and
just, skip, the, gym, all, together, so, plan
ahead, and, clearly, set, the, time, when, the
activity, will, happen, treat, it, as, an
appointment, that, you, cannot, Skip, and, put
the, highest, amount, of, priority, on, it, it
doesn't, matter, that, the, boy, boys, are
telling, you, to, go, play, League, of, Legends
with, them, you, get, your, appointment, in
the, gym, which, is, of, the, highest, priority
you, know, if, you, had, an, appointment, with
the, dentist, you, also, wouldn't, skip, it
just, to, play, League, of, Legends, with, the
boys, so, treat, it, in, the, same, exact, way
and, put, the, highest, priority, on, it, once
you, have, set, your, goal, and, the, time, you
need, to, do, one, more, thing, you, need, to
prepare, in, advance, for, the, activity, that
you, will, be, doing, so, if, you, plan, on
going, to, the, gym, put, all, the, necessary
stuff, in, your, gym, bag, beforehand, or, if
you, are, planning, to, go, on, a, run, be
prepared, beforehand, for, any, unforeseen
problems, that, might, occur, you, should
already, know, what, you, will, do, when, the
weather, goes, bad, or, if, you, are, just
feeling, low, on, energy, if, you, figure, it
out, beforehand, you, will, have, an, easy
time, just, slicing, through, the, problem
and, continuing, to, build, your, habit
because, what, usually, stops, people, from
building, a, habit, isn't, doing, the
activity, itself, it's, the, times, when
something, unexpected, happens, when, life
just, gets, difficult, out, of, nowhere
that's, when, all, the, hard, work, you, have
already, put, in, goes, out, of, the, window
your, goal, is, to, make, the, activity, that
you, are, trying, to, create, a, habit, for, as
easy, as, as, accessible, as, possible, this
way, when, life, gets, tough, out, of, nowhere
you, can, still, adhere, to, your, habit
because, you, are, prepared, for, every
scenario, but, if, you, were, not, prepared
and, the, life, just, hit, you, when, you
weren't, expecting, it, you, would, just, get
overwhelmed, and, you, would, give, up, all
that, you, have, built, just, ask, yourself
will, I, be, able, to, continue, developing, my
habit, even, if, some, unforeseen, problems
come, up, and, if, the, answer, is, yes, then
you, know, that, what, you, have, done, is, good
this, is, a, really, important, step, so, don't
underestimate, it, but, the, next, step, is
even, more, important, it, might, very, well
be, the, most, important, step, of, them, all
do, you, know, what, this, step, is, oh, you
don't, well, let, me, tell, you, this, step, is
all, about, starting, small, and, adding, more
over, time, as, you, might, have, heard, it
takes, around, 2, months, to, form, a, habit
that's, why, our, goal, should, really, be, to
start, small, it's, exactly, as, I, said
before, you, need, to, make, it, so, easy, for
yourself, to, do, the, activity, that, you
will, do, it, even, if, you, are, super, tired, a
lot, of, people, seem, to, struggle, with, the
idea, of, starting, small, because
everyone's, brain, instantly, switches, to
the, fear, of, Miss, out, mode, but, we, need, to
eliminate, this, think, about, it, like, this
if, you, want, to, start, running, and, you, go
balls, to, the, wall, right, from, the, first
day, then, you, are, technically, not, missing
out, on, anything, but, the, issue, is, that
it's, not, sustainable, you, will, be, able, to
push, it, for, a, week, or, so, before, you
crash, and, burn, but, if, you, instead, decide
to, take, it, really, slow, and, you, run, small
distances, each, day, and, slowly, increase
that, over, time, you, will, be, able, to, do
this, for, years, to, come, and, if, you
compare, these, two, approaches, who, truly
missed, out, yes, it, was, the, person, who
blasted, it, right, away, but, qu, after, a
week, it's, a, little, bit, like, the, story, of
a, turtle, and, a, hair, simply, put, slow, and
steady, wiins, the, race, I, talked, about
something, similar, in, this, video, where, I
break, down, how, your, first, 30, days, in, the
gym, should, look, like, and, what, I, say, in
there, is, heavily, based, on, this, mentality
if, you, are, struggling, with, consistently
hitting, the, gym, you, should, adapt, a
similar, mindset, maybe, you, don't, want, to
go, to, the, gym, because, you, are, dreading
working, out, for, 2, hours, or, maybe, because
you, really, hate, or, are, afraid, of, some
exercises, and, that, makes, you, not, go, to
the, gym, at, all, whatever, it, is, try, to
find, a, solution, and, the, solution, is
usually, rejecting, the, conventional
wisdom, or, however, you, want, to, call, it
and, just, doing, your, own, thing, just, do
what, you, want, to, do, and, what, you, like, in
the, gym, and, see, how, your, will, to
actually, go, there, will, change, for, the
better, it, doesn't, matter, if, you, go, to
the, gym, and, do, three, sets, of, let, pull
downs, and, three, sets, of, bench, press, and
leave, it's, completely, fine, if, this, is
what, it, takes, for, you, to, actually, go, to
the, gym, then, do, it, just, start, small, and
you, will, see, that, after, a, couple, of
months, it, will, turn, into, a, habit, and, you
will, gladly, adding, more, and, more
overtime, it, really, isn't, about, trying, to
maximize, the, activity, right, away, it's
about, creating, momentum, and, the, only, way
of, building, momentum, is, to, start, from, a
complete, beginning, and, slowly, increase
that, in, the, future, it's, like, if, you, were
starting, a, car, but, instead, of, starting
it, in, the, first, gear, you, would, start, on
the, highest, one, right, away, your, car
would, just, tell, you, to, piss, off, and, shut
itself, down, immediately, and, if, you, try
to, do, the, same, thing, with, your, body, the
results, will, be, identical, so, remember, in
order, to, start, up, your, habit, always
start, in, the, first, gear, and, as, your
momentum, increases, you, can, switch, to
higher, and, higher, gears, over, time, and
before, we, get, to, the, next, step, let, me
tell, you, about, my, training, and, nutrition
plans, which, are, the, simplest, and, the
easiest, guides, to, follow, and, understand
on, the, whole, internet, so, if, you, are
looking, to, take, your, physique, to, the
next, level, without, feeling, overwhelmed
go, check, them, out, the, link, is, in, the
description, all, right, back, to, the, video
what, we, of, course, cannot, forget, about, is
checking, your, progress, which, is, really
important, for, building, a, habit, not, only
that, you, will, clearly, see, your, progress
but, it's, also, an, awesome, tool, that, will
help, you, stay, motivated, when, you, see, how
far, you, have, come, for, this, purpose, I
would, highly, recommend, a, paper, notebook
sure, you, could, use, your, phone, but, there
is, just, something, magical, about, a, paper
notebook, the, decision, is, up, to, you, just
make, sure, that, you, are, checking, your
progress, doesn't, matter, how, you, decide
to, do, so, as, long, as, you, just, do, it, you
will, be, surprised, how, helpful, it
actually, is, imagine, that, you, are, trying
to, develop, a, running, habit, and, each, time
you, go, on, a, run, you, write, down, the
distance, you, ran, or, the, time, that, you
ran, and, with, each, run, you, will, be, able
to, look, down, in, your, notebook, and, and
see, the, number, increase, and, let, me, tell
you, one, thing, we, as, humans, love, to, see
when, the, number, gets, bigger, it's, just
hardcoded, into, our, brains, so, even, though
running, might, not, really, be, that
exciting, for, you, seeing, the, number, go, up
certainly, will, be, but, you, will, only, see
the, number, go, up, if, you, write, it, down
which, brings, us, to, The, Next, Step, which
is, actually, rewarding, yourself, for, the
work, that, you, have, done, but, listen
carefully, reward, yourself, only, after, you
have, done, set, activity, that, you, are
trying, to, turn, into, a, habit, for, example
if, you, like, playing, video, games, then
always, do, the, activity, first, and, only
then, allow, yourself, to, play, video, games
not, the, other, way, around, this, might, not
seem, as, that, big, of, a, reward, because, you
would, have, probably, played, video, games
anyway, but, the, lesson, is, that, you, should
always, do, your, work, first, and, only, once
you, are, finished, with, it, you, can, enjoy
your, free, time, this, will, make, sure, that
you, won't, skip, the, activity, that, you, are
trying, to, build, a, habit, for, and, also
it's, a, much, better, feeling, when, you, can
load, up, your, favorite, video, game, without
any, regrets, going, on, in, your, mind
telling, you, that, you, skipped, or, that, you
should, have, done, better, today, and, the
last, step, that, just, puts, it, all, together
is, patience, as, I, have, said, multiple
times, in, this, video, patience, and
starting, slow, is, absolutely, crucial, for
building, a, habit, you, know, you, might, be
the, turtle, going, really, really, slow, but
if, you, persevere, you, will, get, to, the
Finish, Line, before, that, hair, that, just
crashed, halfway
there, I, have, a, very, strong, feeling, that
this, video, right, here, will, help, you, out
go, see, if, I'm, right
[Music]