Measuring progress. Lessons from “The Gap and The Gain”
At OC, we talk a lot about measuring progress. Whether it’s a heavier deadlift, better conditioning, more energy during the day, or simply showing up consistently each week—progress matters. But just as important as making progress is how we look at it. That’s where Dan Sullivan’s book, The Gap and The Gain, comes in.
The big idea from the book? Most people live in “The Gap”—constantly measuring themselves against an ideal that’s always out of reach. Whether it’s your perfect body, dream strength numbers, or a version of yourself that never misses a workout or eats off-plan, the ideal is like the horizon: no matter how far you walk, it always moves away from you.
But the truth is this: you’ll never “arrive” at your ideal.
That might sound discouraging, but it’s actually the best news—because Sullivan shows us a better way to measure success: by looking backwards instead of forwards. This is called living in “The Gain.” You measure your current self against your former self. Instead of obsessing over how far you still have to go, you recognize how far you’ve come.
At OC, we see this play out every day.
You might not be at your “goal weight,” but remember when you couldn’t do a push-up? Now you knock out 10.
You may still be working toward consistency, but remember when walking into the gym was terrifying? Now it’s part of your weekly routine.
You haven’t hit that big squat PR—yet—but you’ve added 40 pounds to the bar over the last 6 months.
That’s the Gain. And when you focus on the Gain, you feel more confident, more motivated, and more likely to keep going. Progress fuels progress—but only if you take the time to recognize it.
Here’s what this might look like in real life:
- After each training phase, look back at your first week. Compare weights, reps, or even how the movements felt.
- Are you walking more now than you ever have after adding that habit?
- If you’re struggling with nutrition habits, think about what your eating patterns were like 3 months ago. Chances are, you’ve made more improvements than you realize.
- If you’re feeling stuck, talk with your coach. They likely see improvements in your movement, recovery, or consistency that you’ve missed.
At OC, we help you track progress for this very reason. Not just for data, but for perspective. It’s easy to fall into the trap of comparison—especially with social media, 30-day transformations, and unrealistic expectations floating around. But transformation is not about perfection—it’s about progress over time.
Sullivan reminds us that happiness isn’t found in chasing perfection. It’s found in knowing you’re moving forward, building momentum, and stacking wins—even small ones.
Here’s one of our favorite lines from the book:
“The way to measure your progress is backward against where you started, not against your ideal.”
So this week, take a moment to reflect:
- What can you do now that you couldn’t do last month?
- How has your mindset changed since joining OC?
- Where have you gotten stronger—physically, mentally, or emotionally?
That’s the Gain. And that’s what leads to strength, health, and long-term success.
Let’s train with purpose, celebrate the progress, and stop chasing a moving horizon. Your journey is yours—and it’s worth honoring.
Want help measuring your progress and seeing what you’re truly capable of?
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