Are You Counting the Reps, or Making the Reps Count?

There’s a saying in gyms: “A lot of people focus on counting the reps instead of making the reps count.”

Who knew gym bros were onto something? I first heard that quote years ago while trying to power through a half-hearted workout.

I had my checklist, straight from Muscle & Fitness (remember magazines?): 4 sets of 10 curls, 3 sets of rows, 20 minutes of cardio. I knocked them all out.

But walking out of the gym, I didn’t feel stronger. I felt… the same. I wasn’t even tired.

I showed up, but I wasn’t all in. I was going through the motions.

When Structure Replaces Substance

A lot of us treat our time the same way. We obsess over structure—stacking to-do lists, attending meetings, checking boxes. But when the day ends, the question isn’t, “Did I do a lot?”

The better question is, “Did any of it matter?”

Let’s take that gym mindset out of the weight room and into your real life – not with fitness, but with your personal development, relationships, and work.

Are you too focused on counting the reps instead of making the reps count?

Think about it:

• Are you tracking how many books you’ve read, but not applying what you learned?
• Are you watching a webinar while answering emails and skimming Slack messages?
• Are you spending time with your family, but scrolling through your phone or mentally preparing for tomorrow’s meeting?

Yes, those books, webinars, and moments technically count. But are they worth your time if you’re not fully there?

Productivity Without Progress

This shows up in other areas too.

At work, you might spend the whole day in meetings and inboxes, yet feel like nothing meaningful got done.

You stayed “productive,” but didn’t push anything forward. It looked like you were working hard. Everyone in the office saw you had a meeting-marathon kind of day.

You were there, but you weren’t really… there.

In learning, you could take three online courses in a month, but if you don’t use what you learned, was it growth or just information binging?

Even in friendships, it’s easy to catch up over drinks or check in via text, but never get past surface talk. The time is logged, but the connection is weak.

I know because I’ve been there. For years, I prided myself on being “busy.”

My calendar was packed. I was producing content, juggling meetings, chasing deadlines. From the outside, it looked impressive. But inside, I felt like I was moving sideways. I was doing a lot, but not going deep. I was counting the reps.

And I decided to stop. Cold turkey. I didn’t need a book or an influencer to tell me this was doing nothing for my soul.

Now, instead of asking, “How many things did I do today?” I ask, “Did I show up fully for the things that matter?”

How I Make the Reps Count

Here are three small ways I try to stay intentional:

Do one thing at a time.
If I’m in a meeting, I close other tabs. If I’m reading a book, I highlight and pause to think. Multitasking looks efficient, but it leaves everything half-baked.

Pause to apply.
After finishing a book, I pick one idea to try that week. After a webinar, I write down a takeaway before closing the browser. Without action, learning fades fast.

Be where your feet are.
If I’m with my family, I leave my phone in another room. Attention is a choice. Presence turns time into connection.

You don’t need to overhaul your life. You don’t need to live with monks. Or read another book.

You need to turn off autopilot. Or cruise control. Whichever vehicular metaphor works for you.

As Admiral Ackbar says—it’s a trap: feeling busy without being intentional. And time is too valuable to spend on reps that don’t build anything.

One Rep That Matters

So here’s the (non-fitness) challenge: today, make one rep count.

Be fully present for one moment. Take one idea and use it. Give one person your full attention.

Because when it comes to your time, it’s not about how much you do. It’s about how much of you is in it.