When Bruce turned 47, he found himself staring down a path he’d been treading for years—one marked by long workdays and late nights, restaurant food, and an almost magnetic pull to the couch after work. His desk job had given him a comfortable life but an uncomfortable body, and each year seemed to add another five pounds and deepen his exhaustion. It wasn’t just the physical aspect that weighed on him; it was the feeling of lethargy, the mental fog, and a creeping sense that he was missing
out on something vital. That all changed when he discovered High-Intensity Interval Training, often called “HIIT” workouts.
Bruce didn’t “hit the gym” with visions of becoming a fitness enthusiast. He did something simpler. He made a small change to his weekly habits. He didn’t even go to a gym. He bought a “power tower” (pullup and dip station) and some dumbbells and made his garage into a personal gym. He built into his calendar just three 20-minute HIIT sessions per week—short bursts of pushups, bodyweight squats, curls, military presses, and pull-ups, followed by brief rest periods. The first few sessions left him winded and sore, but it was worth it because he was making progress.
As the weeks passed, Bruce noticed a few small but encouraging changes. His energy levels spiked. He no longer needed that third cup of coffee to stay alert during his workday. Even his colleagues remarked on the noticeable pep in his step. Physically, he began shedding weight. His face looked leaner, and his jeans fit a little looser. But it wasn’t just his appearance that transformed; he could feel his strength growing. What once felt like an inconvenience—holding a plank for 30 seconds—had become manageable, even enjoyable.
Three months into his HIIT journey, Bruce could look back and see a clear divide between his old self and his new one. Physically, he began shedding weight. His face looked leaner, and he his waistline was trimmer. His endurance had skyrocketed; he could handle more exercises and longer intervals and began adding weights to his routine. His body grew stronger, leaner, and more capable. By his 48th birthday, Bruce was a new man—not just in how he looked but in his confidence and overall outlook on life.
What began as a struggle to push through 20-minute sessions soon became a source of energy, confidence, and health. Bruce’s physical stagnation was replaced with strength and vitality. The same is true for our spiritual lives. Sometimes, we get stuck. The good news? Even small, consistent changes in spiritual habits can lead to a profound renewal of faith and energy.
Recognizing Spiritual Stagnation
What was true of Bruce in the realm of physical fitness can be true for all of us in the realm of spiritual fitness. We can easily get out of shape spiritually. We become spiritually stagnant It often shows up as apathy toward prayer, Scripture reading, or worship. Externally, it may look like skipping church or neglecting other spiritual disciplines. Internally, it feels like disinterest or a vague sense of guilt about drifting from God.
So, if you find yourself in a similar place of stagnation, the first step is to acknowledge it and the second step is to make the changes necessary to break out of it. Like a physical unfitness, spiritual stagnation isn’t permanent—it’s an opportunity to reset and grow.
Putting together a “Spiritual Workout” Plan
Think of spiritual disciplines like a HIIT workout for your soul. Just as HIIT challenges your body in short, focused bursts to build strength and endurance, spiritual disciplines strengthen your faith through intentional, consistent engagement with God.
These practices—Bible reading, prayer, worship, evangelism, and more—are not ends in themselves. Instead, they position us to encounter God and grow spiritually. When we engage with them regularly, they become the framework for our transformation. So, if you find yourself spiritually plateaued, consider making a small change in your daily calendar—find time each day for a 20-minute “spiritual workout.”
What would that look like? Similar to the workout station Bruce built into his garage, you can plan your spiritual workout for any time or place you decide. That’s what I’ve done. I’ve carved out time each morning for several spiritual exercises.
First, I read my Bible and spend some time quietly reflecting on it. Bible engagement is utterly foundational to spiritual fitness. The Bible is the very words of God (2 Tim 3:16) and is a “living and active” force for our souls (Hebrews 4:12). The words of Scripture nourish our souls, guide our steps, and align our hearts with God’s will. A simple practice of reading and meditating on Scripture daily—even for 10 minutes—can profoundly impact your faith.
Second, I respond to God in prayer. Prayer connects us to God in an intimate and personal way. It’s a time to praise, petition, and listen to Him. Paul exhorts us to “pray without ceasing” (1 Thessalonians 5:17), reminding us that prayer isn’t just a ritual but a lifeline to the Creator. Consistent prayer cultivates a posture of dependence on God, transforming how we see our challenges and blessings.
Third, I take some time to think about how I can obey what I’ve learned and share what I’ve learned. After all, God doesn’t intend for us to read the Bible and then forget about what we’ve read. He wants us to conform our lives to what we’ve learned and share what we’ve learned with others.
Fourth, on Sundays and sometimes other days of the week, I worship together with God’s people at church. Joining others in worship reminds us that we’re part of something bigger. Gathering with fellow believers to hear the Word, sing praises, and share in the sacraments strengthens our faith and encourages our hearts. As the early church demonstrated, corporate worship is vital for spiritual growth and community (Acts 2:42-47).
If you’re already participating in these spiritual disciplines, you might want to add a few more exercises to your list—mentoring a younger Christian, teaching a Bible study class, taking a weekend spiritual retreat, or something similar. Over time, these practices build spiritual “muscle,” equipping you to handle life’s challenges with grace and faith. Just as physical
exercise increases endurance, spiritual disciplines deepen your relationship with God and prepare you for the trials and joys ahead.
A Call to Action
If you’re feeling spiritually stagnant, don’t procrastinate. Instead, take the first steps toward renewal. Make some simple changes to your daily and weekly calendar, and commit to those new habits with consistency and an open heart. Before too long, you’ll see a noticeable difference in your spiritual vitality.
Remember, God is with you in every step of the journey. He wants you to break out of your spiritual rut even more than you do. And if you’ll do your part, lean into his grace by exercising the spiritual disciplines, he will surely rekindle your passion for Him and strengthen you in the faith.