Starting Late Is Still Starting: The Art of Forgiving Yourself and Swinging On

I announced it boldly, planned it meticulously, and even gave myself a solid prep period to “ease into it.” And then...I didn’t start. Days turned into weeks. “Tomorrow” became my mantra. And here I am today, 15 days past my initial start date, with no kettlebell swung. And you know what? It’s OK.

Let’s Get Real: Being Flawed Is Universal

Here’s the thing: being human means being flawed. It means procrastinating on things that matter, not because we don’t care but because starting is hard. It’s as if the weight of beginning feels heavier than the kettlebell itself.

But does delaying make me weak? Does it mean I lack discipline or drive? No. It means I’m human. If anything, it means I’m just like you. How many times have you promised to start something—be it a fitness challenge, a creative project, or even just drinking more water—only to push it off? And yet, here you are, still thinking about it. That means it matters.

Why We Delay

Starting something difficult isn’t just about the physical effort. It’s about wrestling with the emotional and mental hurdles that come with it. There’s fear—fear of failing, fear of it being harder than we thought, fear of looking foolish. There’s doubt—can I really do this? And then there’s good old-fashioned inertia: it’s so much easier to stay where you are than to begin.

But here’s what I’ve learned: the act of delaying isn’t failure. It’s preparation. Every day you think about your goal is a day you’re mentally priming yourself to tackle it. The key is forgiving yourself for the delay and understanding that starting late is still starting.

Tomorrow Is Powerful

Ah, the promise of tomorrow. It’s easy to scoff at it, dismissing it as the eternal excuse of procrastinators everywhere. But tomorrow holds a unique power: it’s a clean slate, untouched by today’s missteps. The beauty of tomorrow is that it’s always there, waiting for you to claim it.

When I say, “I’ll start tomorrow,” I’m not giving up. I’m regrouping. I’m allowing myself the grace to say, “Not today, but soon.” And you know what? That’s okay. It’s okay to take the time you need to get your mind and body aligned.

Starting Is Lighter Than It Feels

The hardest part of any challenge is the first step. But here’s the secret: that first step is always lighter than you think. In my case, it’s one kettlebell swing. Just one. That’s it.

The magic of movement is that it builds momentum. One swing turns into two, then five, then fifty. Before you know it, you’re in the zone, wondering why you ever hesitated in the first place. It’s not about conquering the entire mountain on Day One. It’s about lacing up your boots and taking that first step.

Forgiveness Fuels Progress

What I’ve learned from pushing back my start date isn’t that I’m lazy or undisciplined. It’s that I’m learning to forgive myself. To stop beating myself up for not being perfect and instead focus on what I can do moving forward.

Forgiveness is powerful. It clears the mental clutter of guilt and shame, allowing you to focus on action. When you forgive yourself for the delay, you make room for the triumph of starting—no matter how late.

You’re Not Alone

This isn’t just about me and my kettlebell. This is about all of us who’ve hesitated, procrastinated, or faltered on the road to our goals. It’s about recognizing that perfection is a myth, and progress is messy.

The important thing is that you keep moving, even if it’s just in your mind for now. Because eventually, that mental energy will translate into action. And when it does, it will feel so good.

So Here’s the Plan

Tomorrow, I’m picking up that kettlebell. I’m swinging it once, then twice, then however many times I can manage. It might not be pretty, and it definitely won’t be easy, but it will be a start.

And if you’re reading this, maybe it’s time for you to start, too. Whatever you’ve been putting off, give yourself permission to forgive the delay and take the first step. Whether it’s swinging a kettlebell, writing that book, or simply drinking more water—start small, start late, but just start.

Because in the end, it’s not about when you begin. It’s about the fact that you did.

Everything You Need to Know About the 10,000 Kettlebell Swing Challenge

Context: Who Is Dan John?

Dan John is a highly respected strength coach, author, and educator in the fitness world. Known for his simple yet effective training philosophies, Dan emphasizes consistency, discipline, and the mastery of foundational movements over gimmicky trends. His programs often prioritize sustainability and balance, making them accessible to athletes and everyday people alike.

Dan John developed the 10,000 Kettlebell Swing Challenge as a comprehensive test of physical and mental fortitude. It’s not just about building strength; it’s about pushing through discomfort, staying disciplined, and proving to yourself that you can tackle a daunting goal.

What Is the 10,000 Kettlebell Swing Challenge?

The challenge is straightforward in concept but grueling in execution. It involves completing 10,000 kettlebell swings over 20 workouts, typically spread across a month. Each workout includes:

• 500 swings, broken into smaller sets.

• Strength exercises paired with the swings to build a balanced program (e.g., goblet squats, presses, pull-ups).

Workout Structure:

• 10 swings, followed by a strength exercise.

• 15 swings, followed by a strength exercise.

• 25 swings, followed by a strength exercise.

• 50 swings, followed by rest.

• Repeat this sequence five times per workout.

Daily Goal: 500 swings. Total Goal: 10,000 swings in approximately 20 workouts.

Why the Kettlebell Swing?

The kettlebell swing is often called the king of exercises because it combines strength, power, and endurance into one movement. It targets the posterior chain—glutes, hamstrings, and lower back—while engaging your core, grip, and cardiovascular system. The swing is efficient, versatile, and scalable to all fitness levels, making it a cornerstone of functional fitness.

The Philosophy: Persistence Over Everything

This challenge isn’t just about physical gains; it’s a lesson in persistence. The repetitive nature of 10,000 swings teaches resilience. It’s not about doing it perfectly every day but about showing up, putting in the work, and moving forward even when it gets tough.

The New Year’s Resolution Dilemma

Every January, millions of people set ambitious goals. Gyms are packed, planners are filled, and optimism is high. Yet by February, most resolutions have fizzled out. Why? Because enthusiasm alone doesn’t sustain effort—consistency does.

The 10,000 Swing Challenge provides an antidote to the typical resolution trap. It’s not flashy or overly complicated, but it requires commitment. And that’s the point. Resolutions aren’t about starting strong; they’re about sustaining effort and building habits that last.

The Problem with Hot-and-Heavy Starts

• Burnout: Overcommitting early leads to fatigue and loss of motivation.

• Lack of Planning: Without a roadmap, it’s easy to lose direction.

• Unrealistic Goals: Lofty resolutions can feel unattainable, leading to discouragement.

What Matters More Than Resolutions

1. Consistency: Small, daily actions beat sporadic bursts of effort.

2. Sustainability: Choose goals that fit your life and energy levels.

3. Accountability: Track your progress and share it with others.

4. Forgiveness: Missed a day? Start again. The key is not quitting.

Best Practices for the 10,000 Swing Challenge

1. Start Light: Use a kettlebell that challenges you but allows for proper form (e.g., 16kg for men, 8kg for women).

2. Focus on Form: Poor technique can lead to injuries. Master the hip hinge before attempting high-volume swings.

3. Pace Yourself: Break the swings into manageable sets and take rest as needed.

4. Pair with Strength Exercises: Complement the swings with goblet squats, presses, or pull-ups to create a balanced workout.

5. Track Your Progress: Use a journal or app to log your swings and stay motivated.

6. Prioritize Recovery: Incorporate stretching, foam rolling, and rest days to prevent burnout.

Sustainability: Building a Long-Term Practice

The challenge is designed to be a sprint, but the lessons you learn can fuel a lifetime of fitness. Here’s how to make kettlebell training a sustainable habit:

1. Keep It Simple: After the challenge, maintain a manageable routine of daily or weekly swings.

2. Celebrate Milestones: Acknowledge your progress to stay motivated.

3. Adjust As Needed: Life happens. Modify your routine to fit changing circumstances.

4. Focus on Enjoyment: Choose weights, exercises, and routines that you genuinely enjoy.

FAQs

Q: What weight kettlebell should I use? A: Start with a kettlebell you can swing for 10-15 reps with good form. For most:

• Men: 16kg (35 lbs) to 24kg (53 lbs).

• Women: 8kg (18 lbs) to 16kg (35 lbs).

Q: Can beginners do this challenge? A: Yes, but start with a lighter weight and focus on mastering technique. Consider reducing the total swings to 5,000 for your first attempt.

Q: What if I miss a day? A: Simply pick up where you left off. The goal is to complete the 10,000 swings, not to be perfect.

Q: How long does each workout take? A: Most sessions take 45-60 minutes, depending on your pace and rest intervals.

Q: What are the benefits of the challenge? A: Improved strength, endurance, cardiovascular fitness, mental toughness, and calorie burn.

Glossary of Terms

Kettlebell Swing: A ballistic exercise where you hinge at the hips to propel a kettlebell forward and up.

Posterior Chain: The group of muscles on the backside of your body, including the glutes, hamstrings, and lower back.

Goblet Squat: A squat performed while holding a kettlebell at chest level.

Hip Hinge: A movement pattern where you bend at the hips while keeping a neutral spine, essential for swings.

Grip Strength: The ability of your hands to hold onto the kettlebell, developed through swings and other exercises.

Ballistic Training: Explosive movements like swings that build power and speed.

Final Thoughts

The 10,000 Swing Kettlebell Challenge is more than a fitness test. It’s a journey of discipline, resilience, and self-discovery. Whether you’re taking it on as a New Year’s resolution or a personal challenge, remember that persistence, not perfection, is the key.

Start light, focus on form, and forgive yourself for delays. Because in the end, what matters most isn’t how quickly you finish—it’s that you finish at all.