3 Steps to Develop Grit
Angela Duckworth defines grit as "the tendency to sustain interest in and effort toward very long-term goals." For strength training, there’s nothing that will replace grit, consistency, and work.
In her 2013 TED talk, Angela Duckworth brought the concepts of Grit and Resilience into the minds of the world. Duckworth's research into grit has brought to the fore the critical relationship between grit, resilience, and success. In her 2016 book, she defines grit as "the tendency to sustain interest in and effort toward very long-term goals." She argues that while people are born with various levels of grit, it is a trait that can be developed through experience. One key to increasing grit is to shift from a fixed to a growth mindset.
Grit is about intense passion for a particular goal. Because of this, people can demonstrate grit in one area of life but not others. The other areas of life may require self-control but not grit. Duckworth uses the example of completing one's taxes by April 15th.
Because of the intense focus and commitment required, it is difficult, maybe even impossible, to fully commit to multiple long-term goals at the same time and have the expectation that we will be successful. For example, having the passion to become a world record holder in powerlifting while also attempting to become world-class at anything else would prove challenging, if not impossible. The demands of one of these pursuits would necessarily have to subsume the other.
Grit can be defined as a sustained, consistent effort toward a goal, even in the face of adversity or temporary failure.
Resilience is our ability to bounce back after we have fallen short or failed. It is the ability to pick ourselves up and get back to pursuing our goal. It, by default, involves high levels of optimism.
Some people may be more resilient than others. That said, like grit, it is a trait that can be developed. As has been said, "Grit is the engine that moves us toward our goal; resilience is the oil that keeps the engine moving."
In strength sports, we need both a high level of grit and a high level of resilience. We need to be able to sustain effort toward long-term goals and quickly pick ourselves back up after we have failed. So the question then becomes how do we develop grit and mental toughness?
Define a Goal
First, we need to define what our goal is. It could be something as big as setting an all-time world record. Or it could be something as simple as going one month without missing a workout. Whatever it ends up being, be clear about what you're going after.
Celebrate Small Wins
Step two is to build grit with small wins. Mental toughness is like any muscle in your body. It needs to be worked out to grow and develop. Within each workout, can you hit the prescribed rep range when it would be easier not to? When you feel no motivation for it, can you get to the gym and train anyway? Stick to your diet when it would be easy to cheat? Find ways within your daily life to create small victories, moving you toward your ultimate goal. By doing this repeatedly in small ways, you prove to yourself that you are mentally tough enough to achieve your goals.
Get In The Habit
Step three is to build strong habits. Grit isn't about having unlimited pools of motivation. It is about building daily habits that allow you to stick to a schedule and overcome the challenges and distractions that life will throw at you. The mentally tough are not necessarily more courageous, more talented, or smarter. They are just more consistent.
Grit amounts to your habits. Can you form the habits necessary to achieve your goals over the long term? Can you consistently stick to your program and move in the direction of your ultimate goals.
For a more thorough treatment of grit and resilience, be sure to check out the book "Grit The Power and Passion of Perseverance" by Angela Duckworth. In it, she explores the science behind Grit and mental toughness. She also creates a roadmap for anyone interested in creating grit in themselves or others.
See you in the gym,
Rob Campbell