It’s 6:04 AM in early February 2020. The world is still dark, wife and 2-week-old daughter asleep and the only thing on the agenda is a barbell loaded with cold, heavy iron. On this day, I decided to do what I call a “Gut Check”. A grueling squat session where I do 5 sets of 20 reps at 225 lbs to make sure I still have an edge. There are no crowds, no applause, no one to impress. Just me and the weights.

I’ve learned that champions are built in these quiet moments when no one is watching and this lesson extends far beyond the gym. The same discipline that drives progress under the bar is the discipline that shapes careers, relationships and character.

Figure 1. Me performing the first set of my gut check

It can be counter intuitive that the worlds of an engineer and a dedicated weightlifter are intertwined. One operates in the logical domain of requirements and complex systems. The other lives in a world of raw effort and controlled physical stress. But in practice, they share four core principles that have defined how I approach both my work and my life.

The Power of a System

As an engineer, I live in systems. We design complex technologies by breaking them down into smaller, manageable components, defining how they interact and ensuring the entire system functions wholistically and harmoniously. A successful workout routine is no different. You don't just walk into the gym and lift random weights; you follow a system (push, pull, legs, etc.)—a blueprint for success.

But having a plan is only half the battle. The real test is holding yourself accountable to that system when no one is watching. It’s about executing the prescribed sets and reps with precision, even when you could easily cut a corner. This personal accountability builds an unbreakable trust with the most important person on your team: yourself. When you know you can rely on yourself to follow through on a workout plan, you carry that same integrity into your personal and professional life, knowing you will follow through on responsibilities and project plans.

Ultimately, this is about more than just one routine; it’s about building foundational habits. A disciplined workout is a direct and daily investment in your health, which is the cornerstone that provides the energy and resilience needed to pursue a richer, more meaningful life. It's the first and most important system to get right.

Progressive Overload: For Mind and Muscle

The fundamental principle of getting stronger is progressive overload. The principle of growth is simple: stress the system beyond its current limit. Muscles grow under progressive overload and it's a universal law for growth in every meaningful area of life.

This "weight" doesn't have to be on a barbell. Intellectually, it's the book that's slightly above your reading level. Emotionally, it's the vulnerable conversation you've been avoiding. Each is a form of resistance that, when engaged with, makes you stronger and more resilient.

But sometimes, growth requires more than just a gradual increase. It requires a leap into the unknown: a "belly of the whale" moment. It’s not just taking the next logical project; it's volunteering for the failing initiative, troubleshooting the system-wide problem that has everyone stumped, or stepping into a challenge so far outside your comfort zone that the outcome is uncertain.

The daily discipline of progressive overload builds the strength and courage you need for these moments

Consistency is Greater Than Intensity

Motivation is transitory. There are days you don’t feel like diving into a challenging problem and days you really want to skip leg day. This is where the quiet work happens. Champions are made on the days they show up anyway.

This disciplined consistency is the catalyst of any successful endeavor.

• It’s the daily habit of reviewing your work with a critical eye, even when it feels tedious.
• It's the commitment to clear and methodical communication, ensuring everyone is aligned.
• It's the unseen hours spent preparing and planning, laying the foundation for future success.

A single heroic, all-night session might solve an immediate crisis, but it's the consistent, daily execution that builds a reliable reputation and a trustworthy character. You prove to yourself and others that you can be counted on, not just when things are exciting, but when the work is simply necessary.

Embracing Productive Failure

In the gym, “failure” isn’t defeat, it can be the entire point. Pushing a set to muscular failure is the signal the body needs to adapt and grow stronger. It's not a mistake; it's necessary data.

Professional and personal life is no different. Think about it in terms of problem-solving. When you're trying to find the best solution to a complex issue, you test different approaches. The paths that don't work aren't dead ends; they are eliminated possibilities that clarify the correct route. We seek failure so that we can strengthen the systems before it faces a real-world test.

The mindset shift is simple but profound: failure is feedback. The key is to engage with it, not avoid it. Weightlifting teaches this lesson rep after rep—an invitation to carry resilience back into every domain of life.

Leading by Example

Ultimately, this commitment to showing up consistently does more than build a career or a physique; it builds character. There's an ethical component to this discipline. When you hold yourself to a high standard, you set a precedent for those around you.

For me, this is about leading by example for the next generation, especially my two daughters. It’s about showing them that the most important promises are the ones we keep to ourselves. The discipline forged in the solitude of an early morning workout becomes the foundation for a life of integrity, trust, and resilience.

The weight on the bar prepares you for the weight of responsibility. And the character you build when no one is watching is the legacy you leave when everyone is.