Unlocking Strength: Secrets to Lasting Fitness Success

In this episode of the TraintoAdapt Podcast, Adam Shergold and Kaeden Stander break down why so many people fail at strength training — and how to avoid becoming part of the 67% who quit in the first month. Backed by research, they explain why September is the ideal time to start, with success rates 45% higher than January.

Key insights include:

• Start smart: Begin with bodyweight exercises to improve form (23% better technique before adding weights).

• The big four movements: Squat, deadlift, bench press, and overhead press work 85% of major muscle groups.

• Beginner plan: A simple three-day push/pull/legs split with proper recovery windows.

• Recovery & nutrition: Strength gains happen during rest; spread protein evenly throughout the day for best results.

• Hydration & mindset: Even slight dehydration reduces strength by 10%; visualization and self-talk boost performance by up to 23%.

• Process goals over outcomes: Focusing on consistent habits doubles program adherence.

• Consistency > intensity: Moderate, sustainable training delivers better long-term results than short bursts of intensity.

The bottom line? Consistency always wins. Starting now sets you up for long-term progress through the winter and beyond.