Workout Challenges to Develop Mental Toughness

One of the most powerful, yet overlooked, benefits of regular physical training is its capacity to strengthen the mind. When we stick to a workout routine, we not only transform our bodies; we boost our energy levels and prevent age-related decline, both physically and mentally.

To reap those benefits, though, we have to develop the mental toughness that allows us to become disciplined and work our way through challenging workouts.

The following offers insight into the connection between the body and mind, as well as workout routines that enhance physical performance, longevity and make us more resilient.

Read Next: How to Decide Whether You Should Eat Before Working Out

The Daily Grind: Building Mental Toughness Through Consistency

True mental toughness is not created in one day. We build it one scoop at a time, day after day, through consistency – even when our motivation wanes.

The so-called daily grind is about committing to physical activity at the same time each day. There will be mornings when comfort wins over exercise, or evenings when stopping by the gym after work seems impossible. Pushing through these moments and showing up regardless of how you feel gradually strengthens your resolve.

Over time, the discipline of daily training becomes a habit, and each session adds another layer to your mental toughness.

Workout Routines for Mental and Physical Toughness

The No. 1 way to build mental resilience is always to show up for training, even when you don’t feel like it. Remember, it does not have to be perfect. It just needs to be started and completed.

You can even incorporate quick, 10-minute workout challenges into your training.

The following workouts will force you to confront discomfort, fatigue and your own will to get tougher. They force you to answer the question: “How bad do you want it?” This is the way. You can’t build mental toughness in your comfort zone.

Completing these workouts requires more than physical ability; they demand grit, commitment and the willingness to endure discomfort:

Death by Push-Ups

Since most military branches have incorporated the plank pose and push-ups into their training protocols, we introduced this routine to our candidates and recruits on a weekly basis.

The plank pose is one of those events that requires mental toughness to go beyond perceived limitations. This workout combines a plank hold with push-ups performed every minute on the minute (EMOM).

Hold a plank or the top of a push-up position for 5 to 10 minutes. Every minute, perform 10 push-ups, then resume the plank without breaking form. Resist the urge to drop to your knees, focus on the present and push through one minute at a time.

This workout strengthens core stability and upper-body endurance while forcing you to practice mental fortitude. By doing this once a week, you will have a solid foundation to handle any military plank and push-up test.

Death by Pull-ups

In this EMOM pull-up version, you will complete a burpee workout for 5 to 10 minutes, but every minute, pause only to perform five to 10 pull-ups. The challenge lies in maintaining rhythm and effort as fatigue sets in.

The combination of burpees and pull-ups is physically demanding, but the real test is mental: Can you push past exhaustion and keep moving? The answer builds resilience. You will find that pull-ups are the rest period in this workout.

If you don’t like burpees, try mountain climbers.

Death by Wall Sit

Lean against a wall in a seated position and hold for 5 to 10 minutes. Every minute, break only to perform 10 squats before resuming the wall sit. The burning in your legs will intensify, and the minutes will seem to stretch out, making time itself seem to stand still.

This workout not only strengthens your lower body but also trains your mind to endure discomfort and resist the impulse to quit.

10-Minute Plate Overhead Holds

Grab a 45-pound weight plate, barbell or sandbag and practice holding it overhead with extended arms, working up to 5 to 10 minutes.

The physical strain on your shoulders and arms is considerable, but maintaining focus and composure throughout the hold is a mental challenge. This routine teaches you to stay calm under pressure and persevere through pain. You may need to rest in the down position when you first try this, but return to the overhead position every minute and continue trying for the full amount of time.

Pushing Your Limits: Long-Duration Events

As your fitness progresses, it's important to test your mental resolve with longer, more demanding challenges. Events such as triathlons, multi-hour runs or long-distance rucks push you far beyond your comfort zone.

One example is the Spec Ops Triathlon, which involves running 4 to 5 miles, rucking 4 to 5 miles, and swimming 1 to 2 miles (with fins) in a nonstop event. These experiences teach you to manage pain and self-doubt and learn to fuel to avoid exhaustion, ultimately enhancing your resilience.

Motivation Versus Discipline: The Key to Starting

Many people hesitate to begin a fitness journey, believing they lack motivation. The truth is, motivation requires action. The real secret is to start, even when you don't feel like it. Action creates motivation, not the other way around.

By showing up and doing the work, you build momentum. Consistency leads to discipline, and discipline accelerates the growth of mental toughness, one scoop at a time.

Check out more articles by tactical fitness coach Stew Smith on motivation, discipline, mental toughness and physical training for any goal at the Military.com Fitness Section. You, too, can build a never-quit mindset by taking a little nudge out of your comfort zone.

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