Athletes often love their sport because of the effort it takes to play it. Effort adds value to our goals.  People even derive value from the effort itself.  Those who are rewarded for their effort in one task are more likely to apply it in another.  They are also likely to have enhanced attention to the task and be more goal orientated,  Consistently rewarding a person as they give effort is valuable as it makes them more willing to exert over time.

Once an athlete is fit and trained add movements in your program that are challenging.  Progressive overload, that is, the principle of continually and systematically increasing the demands on the musculoskeletal system, is far more complex than adding weight, reps or the periodization.  Effort and its acquisition are an integral part of the process of Getting Strong.  The weight must be lifted, weight must be added, tasks must be accomplished and the willingness to give effort must be rewarded as there will be many lifting failures before success is earned.

A One-arm Row on the Pendulum 3-Way Row

Periodically add Challenging Movements and Reward Effort