I've coached a lot of people through their first few months of lifting, and the pattern is almost always the same: people don't quit because they lack willpower. They quit because they never had a plan, so every single workout became a decision-making exercise — "what do I do today, how much weight, how many sets" — and that mental tax burns people out faster than the actual training does.

The fix that's worked over and over: pick a simple structure and remove every decision except "show up."

• Week 1-2: full-body sessions, learn 5-6 core movements, nothing fancy.

• Week 3-6: add a bit of volume, start tracking weights so you can see progress in black and white.

• Week 7-12: progressive overload — small, boring, weekly increases. Boring is what works.

The people who stick around aren't the most motivated ones. They're the ones who never had to think about what workout to do that day. If you're starting out, write your first 2 weeks down on paper before you ever walk in. Removes 90% of the friction.

Happy to answer questions if anyone's stuck on where to start.