Navy SEAL's 10% Method Builds Mental and Physical Strength

Former Navy SEAL Nik Hawks says a simple daily training habit could have made him stronger sooner. He shared the '10% method' on Instagram, framing it as a tool for both physical and mental improvement.

Hawks explained the core premise is straightforward. When you feel finished with a task, or when you reach the point where others typically stop, you should push to do 10% more. This small, consistent extra effort is the method's foundation.

How to Apply the 10% Rule

The method can be applied to various aspects of a workout. It might involve adding a couple of extra repetitions to a set, holding a plank for ten more seconds, or putting slightly more weight on the bar for final lifts. The specific action is less important than the consistent intent to make the task about 10% harder.

'If everyone else is doing 20, you do 22,' Hawks said. 'If they're doing 100, you do 110.' He emphasized that the incremental increase is deliberate. It avoids the need for a complete routine overhaul or pushing every single set to muscular failure. Instead, it is about quietly setting a personal, slightly higher standard and then meeting it.

The Mental Discipline of Quiet Work

A key component of the practice, according to Hawks, is discretion. He advises against bragging about the extra effort. 'The best in the world don't announce what they're doing or tell everyone what they just did that's so great. They just do the work,' he added. The focus is on internal accountability and the private satisfaction of exceeding a baseline.

While the actions are physical, Hawks argues the primary benefit is psychological. 'While this tip seems like it's physical only, it's actually a clever use of goal setting,' he explained. The act of consistently defining and achieving a small, immediate goal builds mental fortitude. This discipline translates into greater resilience over time.

The method aligns with a sustainable approach to wellness by integrating incremental progress into daily movement. It turns ordinary workouts into opportunities for deliberate practice. The former Navy SEAL's final advice was succinct: 'Set the higher goal. Do the work.'