5 Grossly Easy Ways To Start Achieving A Spartan Physique

A shirtless spartan covered in blood

If you’re looking for a fast and easy guide to building a Spartan physique, I have one word for you:

Steroids.

Otherwise, this isn’t fast, and it sure as hell isn’t easy.

Building a Spartan like physique is brutal — but starting the journey? That part is simple. At its core, it comes down to a few fundamental principles. Master these, and you’ll build upon them as you get fitter and more disciplined.

But before we dive in, a quick warning:

Don’t read this and expect to wake up tomorrow implementing everything perfectly.

Is it possible? Sure.

Is it likely to stick? Nope.

Instead, treat these as habit goals — because that’s exactly what they need to be if you want lasting results.

1. Remove Sugar From Your Life

I could bore you with the biological jargon on why sugar is trash — but I’m not a doctor, and you don’t care.

So here’s what actually matters:

1. Sugar makes you fat. Your body stores most of it as fat, not energy. Train as hard as you want — if you’re still eating sugar, good luck getting lean.
2. It wrecks your energy levels. Sugar spikes your blood sugar, then crashes it, leaving you sluggish and exhausted. Every. Single. Day.
3. It’s addictive. And that addiction silently wears you down. Even if you don’t realize it, losing daily battles against cravings weakens your mindset.

Cut it out as much as possible. Cravings will hit — when they do, drink water, go outside, do anything to keep your mind occupied. Push through.

2. Weight Training Alone Isn’t Enough

Lifting weights is great — but if you want to actually look Spartan, you need to diversify your training and increase intensity.

The human body adapts to what it does. Spartans weren’t just lifters — they were elite fighters, fit and strong in every way.

No, I’m not suggesting you grab a spear and do 3 sets of long stabs.

But you do need a varied routine:

• Weightlifting (build strength)
• Running (develop endurance)
• HIIT workouts (build athleticism)
• Core training (because abs aren’t built by accident)

This combination will carve out a body that isn’t just strong — but functional and resilient.

3. Make Recovery a Priority

Let’s say you’re doing everything right so far — training hard, eating clean.

But here’s the problem: You’re training dumb.

If you’re lifting and running every single day, your body is not recovering properly.

And unless you’re on enhancements, you cannot train like that.

Recovery is just as important as training.

• Leave at least two days between hitting the same muscle group.
• Take at least one full rest day per week — active recovery like stretching or walking is fine, but no lifting or running.

Overtraining will catch up to you. Signs include:

• Poor sleep
• Restlessness
• Mental burnout

I’ve pushed these limits, and I don’t recommend it. The payoff isn’t worth it.

That said — don’t confuse muscle soreness with overtraining. Soreness is part of the process. Push through it.

4. Eat Clean and Eat a Lot

If you’re training 1–2 times a day, you’re burning a ton of calories.

If you don’t eat enough, you won’t build muscle or recover properly.

Here’s how to make it easier:

✅ Split your meals throughout the day

Eating half your daily intake in one sitting? Miserable. Instead, spread your meals into 4–6 smaller portions to make it more manageable.

✅ Meal prep in advance

Cooking daily is great if you have time — but prepping your meals ahead of time makes it 10x easier to stay consistent and avoid bad choices.

Eat clean. Eat a lot. Fuel your body properly.

5. Create the Spartan Mindset

We’ve covered the physical aspects — but without the right mindset, none of this lasts.

Building a Spartan physique requires discipline — and that’s the hardest part of all.

You have to:

• Think long-term.
• Train when you’re tired.
• Show up when you don’t feel like it.

At the end of the day, the greatest reward isn’t even the physique.

It’s the mentality you build through the process.

Final Thoughts

Building a Spartan body is possible — and starting is easy.

Sticking with it? That’s the hard part.

But I believe every single person reading this has the capability inside them.

Believe in yourself. Follow these steps. The results will speak for themselves.