Your Limits Are Illusions

Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

• Monday motivation

• The music that motivates

• The science of building healthier habits

• Workout of the week

Arnold’s Corner
Monday Motivation

I spent the last week being inspired.

You might think it takes big names to get me fired up.

I am pretty inspired to hang out with former Prime Minister Tony Blair at my Austrian World Summit tomorrow, which you can watch on my YouTube channel.

But my real motivation today comes from all of you.

This week, three members of our Pump app won “The Iron Ticket” to fly to LA to train with me. (All app members are eligible to win, and we select three winners every three months.)

April, AJ, and Peggy were amazing.

April asked what inspires me. I said all of you do.

She said, “But we are just normal people!”

That’s why you inspire me.

I’ve met many world leaders and celebrities, and I’ve been lucky enough to meet all of my heroes.

Today, when I see people take control of their lives and say, “I am sick of placing limits on myself” — that’s what fires me up.

April, AJ, and Peggy won The Iron Ticket because of their consistency in their workouts in the Pump App, and because they’ve become leaders in our positive corner of the internet.

They all told me that they learned through training that the limits they used to place on themselves were fake.

Then, I showed up at our Pump meetup in my hometown in Austria. (Another perk for Pump App members)

I saw about 100 people set new deadlift PRs in my mother’s garden, where I started deadlifting

Again and again, I hear people tell me in shock:

“I can’t believe this!” “This is 70 kilograms more than I’ve ever lifted.”
“I never deadlifted in my life, and I did 330 pounds today.”
“I am autistic and get anxious around people, but I feel comfortable here.”
“I thought I was done after menopause when my kids moved out, and now I see a whole new life in front of me. I don’t know where it goes — and that’s exciting.”

Can you see why this inspires me?

These people are all learning what I tell you over and over: there might be limits somewhere, but you will find them when you find them, so there is no use making them up.

Where are you limiting yourself?

Your goal this week is to push past your limit, like April, AJ, Peggy, and all those people in Thal.

They inspired me so that they could inspire you.

Together with Brain.fm 
The Music That Motivates

If you’ve ever put on a playlist to power through a workout or get into the zone at work, you already know what science confirmed: music can make hard things easier—and more enjoyable.

In a review of 79 studies, 85 percent found that music significantly increased motivation, and in 90 percent of those cases, motivation led to better outcomes.

This wasn’t just about pumping people up with upbeat tunes. Researchers systematically reviewed music interventions across clinical, workplace, and wellness settings to determine whether music could reliably boost motivation and drive better results. Motivation was measured in three ways: how much people wanted to do a task (prospective motivation), how much they enjoyed doing it (retrospective motivation), or whether they stuck with it (indirect motivation).

Most of the studies used music specifically selected for the task at hand—energizing music for movement and calming music for relaxation. 

When the music matched the moment, people felt more energized, more focused, and more likely to follow through.

Even more important? In studies where motivation increased, participants were more likely to show improvements in physical rehab, adherence to treatment, exercise performance, and emotional resilience. 

The researchers believe this happens because music taps into the brain’s dopamine system, activating reward pathways that increase effort and enjoyment.

And not a single study found that music reduces motivation. That said, poorly matched or jarring music might not have the same effect, so personalization is key. Whether starting a workout, cleaning your space, or finishing a project, the right soundtrack can reduce resistance and make you want to keep going.

Brain.fm is the only music app with a “Motivation mode” specifically engineered to activate your brain’s drive and reward circuits. Their tracks are built to boost dopamine, helping you feel ready to move, focus, and perform.

Open Brain.fm, turn on Motivation mode, and listen for just 5 minutes. You’ll feel the difference. They also offer science-backed music for focus, creativity, learning, deep Work, and more. So whatever your goal, there’s a sound for that.

Music isn’t just entertainment. It’s a tool. And when used the right way, it can help you move with purpose, feel better in the moment, and stick with the habits that lead to a healthier, stronger you.

So, whether it’s speeding post-workout recovery or helping you get into flow-state, Brain.fm’s playlists are backed by research to give your mind and body the beats it needs. As an APC reader you can try Brain.fm for free for 30 days. 

Mindset
The Science of Building Healthy Habits

Most people think habits form in 21 days. And for some, it can move quickly. But a new review suggests that patience is the real secret if you’re looking to change your behavior.

Researchers found that it takes most people at least two months to build a healthy habit, but it can take up to a year for some people.

A new review of 20 studies examined behaviors like exercise, hydration, healthy eating, flossing, and supplement use. Across all studies, the median time to reach habit formation ranged from 59 to 66 days, while the mean ranged from 106 to 154 days. 

Some individuals need as few as 4 days, and others need as many as 335 to reach a point where a behavior becomes second nature.

The researchers identified several factors that made habits stick faster: morning routines and behaviors that make you feel good were generally more successful. Preparatory rituals, such as setting out your gym clothes the night before, also help reinforce changes.

Maybe most importantly, it’s good to know there’s no universal timeline. But with the right environment and emotional connection to the behavior, you can speed up the process.

Start with one habit, do it often, make it enjoyable, and give yourself time. If you think you're "failing" because it doesn't feel automatic after a few weeks, that’s just impatience. You're human. Keep showing up. Habits aren't built in days — they’re earned with consistency.

Fitness
Workout Of The Week

Mechanical drop sets let you train harder and without needing to change weights. You simply change the leverage or range of motion to keep the reps going, from hardest to easiest, maximizing muscle fiber recruitment and triggering growth. But this technique doesn’t just work with weights; you can also apply it with bodyweight movements. 

If you want to pump up any body part, try one of these mechanical dropsets. 

How to do it

Perform each mechanical drop set in sequence, moving from hardest to easiest variation without rest between variations. Rest 60 to 90 seconds between each full set. Complete 2 to 3 rounds of the full circuit.

Mechanical Drop Set #1: Chest

Decline Pushup (feet elevated): 8-10 reps
Standard Pushup: Max reps
Incline Pushup: Max reps

Mechanical Drop Set #2: Back 

Pullup: 8-10 reps
Inverted row: max reps
Superman “W”: max reps

Mechanical Drop Set #3: Legs

Rear-foot elevated squat: 6-8 reps per leg
Lunge: 8–10 reps per leg
Bodyweight squat: max reps

Give it a try, and start your week strong!

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell