If you’re reading this, you probably already want to be more active.

Or stay more active—if you already are.

But as you’ve likely experienced, wanting and doing are two very different things.

And the research backs that up.

Most people understand the benefits, feel somewhat capable, and even have the time to exercise. So why don’t most people take action?

Today I’m going to unpack that disconnect—and how to overcome it.

Let’s dive in.

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Most people aren’t lifting weights—even when they want to.

Resistance training is a perfect example of where good intentions often fall flat.

A recent study of over 1,300 Canadian adults (aged 47 on average) revealed something striking:

• 76.5% reported doing no resistance training at all
• 56.4% intended to start in the next 2 weeks
• But 32.9% of those never followed through

That’s an intention–action gap of 58%—meaning more than half of those who wanted to start lifting never did.

And it’s not just resistance training.

For general physical activity, research shows this gap is still wide—47.6% of those who intended to be more active didn’t follow through either.

So here’s the takeaway:

Intention is necessary—but not enough—to actually take action with exercise.

Knowing it’s important doesn’t guarantee follow-through.

Most of us already know strength training matters.

In fact, our recent study of over 1,200 Australians aged 50–94 found that 98.6% recognised resistance training as key to improving their muscle health.

We’ve been told it helps prevent age-related decline, improves bone and brain health, reduces injury risk, and supports long-term independence.

You might even believe all of that—and still not be doing it.

Why?

Because motivation and knowledge only get us so far.

The real gap is what happens between intention and action.

And that’s where most efforts—both personal and professional—tend to fall short.

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Awareness is the spark. But routine is the fuel.

Many people stop at the “deciding” phase:

• “I should really start lifting.”
• “I know it’s good for me.”
• “Maybe next week I’ll begin.”

But deciding to train isn’t the same as doing it.

That’s why even well-intentioned people struggle to get started—or stay consistent beyond the first few sessions.

And the solution isn’t just more education or motivation.

It’s building systems that make it easier to show up—even when life gets in the way.

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Here’s how to close your own intention–action gap.

These are research-backed strategies anyone can use to turn “I want to exercise” into “I do”:

1. Pick two realistic days per week—and protect them.

Start small. You don’t need 60-minute gym sessions. Two 15–20 minute sessions from home is plenty to start. The key is consistency.

2. Decide when, where, and how you’ll train.

Vague plans like “I’ll do something this week” don’t work. Instead: “Tuesday and Friday at 7 am in the living room, I’ll do 5 bodyweight exercises.”

3. Focus on short-term wins, not just distant goals.

Don’t just chase longer-term outcomes like better muscle, bone or brain health. Pay attention to how you feel right after training: more energy, less stress, pride in getting it done.

4. Use habit stacking to build momentum.

Pair your training with something you already do often:

1. After coffee → lift in the gym
2. After brushing teeth → mobility routine
3. After walking the dog → 15-minute strength circuit

5. Track your progress visually.

Use a calendar, app, or paper tracker. Checking off each session creates momentum and builds your belief.

6. Use identity-based language.

Say “I’m someone who lifts” instead of “I’m trying to work out.” The way you talk to yourself shapes how you act.

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If you’re supporting others, focus beyond motivation.

If you're a coach, clinician, or educator, you might spend a lot of energy trying to inspire, inform, or persuade.

That’s not wrong...but it’s only the beginning.

Instead, help people build what actually drives sustained action:

• Simple, frictionless routines (e.g., two 15-minute sessions at home each week with no equipment)
• Flexible backup plans (e.g., “If I miss my Monday session, I’ll do it Wednesday after work,” or “If I’m too tired for my usual workout, I’ll just do a shorter, easier version.”)
• Cues and environments that support consistency (e.g., resistance bands next to the TV or setting calendar reminders)
• Support that extends beyond the first week (e.g., checking in after week two—not just after session one)
• Belief systems rooted in identity, not obligation (e.g., “I’m somone who trains to stay strong,” not “I have to work out”)

Because most people don’t need more “shoulds.”

They need help designing lives where action becomes the default.

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You already want to move more. Now it’s time to make it stick.

You don’t need to overhaul your life.

You don’t need perfect motivation.

You just need a repeatable way to show up—even when it’s inconvenient.

The good news?

Every time you train, even briefly, you reinforce a powerful message:

“This is what I do.”

And over time, that turns into:

“This is who I am.”

Let’s go and build that.

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Until next week,

Jackson

PS - Would love to hear what resonated this week—hit reply and let me know!

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.