The Role of Patience in Building Strength

Most of my early years working in Strength and Conditioning where inside commercial gyms, where every January new faces would flood in with a combination of fresh resolutions and the inevitable squeak of a new set of trainers. By March, almost like clockwork, the same individuals would have disappeared just as quickly as they arrived, leaving the regulars to return back to their normal routines. Each year, it would leave me wondering; why do so many give up so quickly when it comes to building even basic levels of strength and fitness?

We live in a time where immediate results are not just desired - they’re expected. We order online through Amazon and have them delivered the next if not the same day. We binge-watch an entire series in one weekend allowing one episode to role into the next. It feels weird to even comprehend we may have to wait a week for a new episode to arrive anymore. Waiting feels like a relic of the past. So when we choose to embark on an attempt at a new health and fitness journey, it shouldn’t really come as a surprise that we’re all hoping for a rapid, overnight transformation. But like most things in life that are truly worthwhile, physical strength and fitness being no exception, it doesn’t quite work out that way in reality. It’s a far more gradual process.

Consider any of the Olympians that you may have celebrated over the recent 2024 Games in Paris. They haven’t become world-class overnight. Each of their journeys likely began at a young age, taking years of consistent training, innumerable setbacks and injuries, a constant need to push through plateaus in performance to reach the next level. Their success is testament to patience and perseverance, far more than it is to any innate talent they may have been born with.   

Building strength and fitness is similar in so many ways. You might not notice significant changes after a week, or even a month. It’s easy to feel disheartened when the mirror doesn’t reflect the effort you’re putting in. But beneath the surface, your body is adapting. Muscles are repairing and growing stronger, your nervous system is become more co-ordinated, your cardiovascular endurance is increasing, new habits and connections are forming.

Why is patience so essential in this process?

Firstly, our bodies need time to adjust and adapt. We often fall into the fallacy of thinking that it’s during the workout or training session that we’re becoming stronger, fitter, faster, failing to remember that when we start lifting weights or engaging in new exercise we’re placing stress on muscles and movement patterns that simply aren’t used to it. They need time to recover and rebuild.

There’s an analogy I read years ago now from PhD and Strength Coach, Pat Davidson, that compared the process of training to a ship weathering a storm. During the storm (training), the ship (your body) strives to prevent as much damage as possible— repairs can’t be made amid gale-force winds and pouring rain. Only when the storm passes (training ends) can you begin repairs, not only fixing what’s been damaged but also strengthening the ship to better withstand future storms. That’s the training process in a nutshell.

Secondly, patience builds mental strength. It’s not simply about they physical changes; it’s about developing discipline and resilience, so that even if you’re not yet seeing the progress you desire, you continue regardless with faith that results will come. Sticking with a routine, even when progress is slow, trains your mind to stay focused on the long-term goals rather than immediate gratification.

Think about the gardener who plants bulbs in autumn, knowing full well they won’t see the blooms until spring. Or the financially savvy teenager who opens a bank account making month deposits from earnings and manages to retire early purely from the compound interest accrued. In both examples, they trust the process, understanding that growth happens in its own time. Rushing won’t make the flowers appear sooner or the stock market move any quicker.

In the world of health and fitness, quick fixes are alluring. Diet fads that promise dramatic weight loss in weeks or intense exercise programmes that guarantee muscle gain in no time at all. But anyone who has tread on this pathway will tell you, these will often lead to burnout or unsustainable results in the long run. Real, lasting change comes from consistent effort over time.

For anyone who has worked with me in-person, you may recognise the example of how we move through load and repetition progressions. It’s a 1-2kg increase here, a rep or two there, and within a 6-week training block you’ve added 5kg and 2-4 reps on a major lift. It feels insignificant at the time, but over months and years, these small gains accumulate into significant strength and fitness improvements.

This principle of patience isn’t limited to fitness; it’s a valuable lesson we can all take into other areas of life. Building a career or business, for instance, often involves entry-level positions, learning the ropes, being the intern, and gradually taking on more responsibility with time. Success does’t come from the cutting of corners but from gaining experience and developing true skin in the game.

So, how can we embrace greater levels of patience in our fitness journeys?

Sets realistic goals. To do this, you need to understand the time horizons that the change you’re looking to make occurs on. Instead of aiming to reach a certain load on an exercise within a month, focus on improving form, executing the movement repeatedly without wild variation, and gradually increase load only when you’re ready for the next challenge. Celebrate the small victories along the way - running for an extra 5mins on a treadmill, taking a few seconds off of your 1-mile Assault Bike trial, adding a few extra repetitions to your favourite exercise, or even simply sticking to your workout schedule for the next month.

Focus on progress, not just outcome. Enjoy the act of exercising - the endorphins after a good session, the satisfaction of completing a workout challenge (for anyone who has done the 30:30…!), as well as the clarity of mind that can come with taking an hour out of your day just for your own health and wellness.

Remind yourself why it is you started. What was that initial activation energy to sign up to the gym, enter the race, or contact the personal trainer. Whether it’s to feel healthier, have more energy of set a positive example to your children and surrounding family. Keep these motivations front and centre as the “Why” of what is motivating you on this journey.

Be patient with setbacks. They’re going to occur whether you think you have control or not. There will be days where you miss a session or workout, or don’t perform as well as you’d like. That’s okay. What’s important in the immediate term is to get back on track a the next possible opportunity and not letting one slip derail your entire journey.

The next time you’re feeling frustrated with your progress, remember that strength built slowly is strength built to last. Your consistent efforts, day-after-day, will yield results that are both robust and enduring.

So, whether you’re lifting on your own in the gym, training for a marathon, here as a client of IFT, or simply trying to live a more active lifestyle overall, give yourself the gift of patience. Trust the process, stay committed, and over time, you’ll genuinely be amazed at how far you’ve come on reflection.

And perhaps, in embracing patience in fitness, we’ll find ourselves more patient in other aspects of life - understanding that some of the most worthwhile achievements can’t be rushed but are worth the wait.