The 5 Core Muscles You Need.
Biceps? Totally epic. Broad back? Check. Quads, hamstrings, glutes yeah, I never skipped leg day.
But here’s what most people didn’t see: multiple injuries, surgeries, and setbacks that forced me to completely relearn what health and fitness actually meant. I had to rebuild not just my body, but my mindset. Because for a long time, I thought having a strong, capable body was the key to confidence and identity. And in many ways, it was.
Fitness became my outlet my way to push, to prove, to feel grounded. Over the years, the ego around it started to fade (though I’m still learning and surrendering in this space). What stayed with me was the understanding that strength isn’t just about muscle it’s about what it takes to build it: discipline, consistency, commitment, values.
But here’s the thing if those are the only muscles we focus on as men, we’re missing a massive part of the picture.
I know this firsthand. I used to compartmentalize it thinking the gym or outdoor training was where I tapped into my masculine traits. And yes, that space still matters deeply. But over time, I realized there are other muscles just as vital that we rarely train.
Mental and emotional muscles. The ones that determine how we respond to adversity, how we lead, how we love, how we handle failure, and how we come back from pain.
Because to be a complete man, you need more than a strong body. You need strength of mind, depth of heart, and a grounded sense of self that doesn’t just lift weights but carries the weight of life with integrity.
While it's great to be physically strong, real strength comes from building up your inner foundation. From vulnerability to discipline, these five core masculine muscles will help you become a stronger, more grounded man.
Let’s break them down.
1. Vulnerability: The Courage to Be Real
A lot of guys hear “vulnerability” and immediately shut down. We’ve been conditioned to believe that showing our “weaker” side doesnt jive well with being a man its not manly real men handle their own problems in silence. But here’s the truth: vulnerability is power. It’s the courage to drop the mask and be real, not just with others but with yourself.
As men, we crave respect and connection. Yet, true connection comes from vulnerability, from sharing our struggles, fears, and imperfections. Whether it’s in your relationships or within yourself, flexing this muscle allows for deeper bonds and real growth. It’s not easy nothing worthwhile is but the strongest men are the ones who embrace vulnerability, not shy away from it.
"Vulnerability is not winning or losing; it’s having the courage to show up when you can’t control the outcome." - Brené Brown
Action step: Start small. Share something you’re struggling with with a trusted friend or partner. Notice how that openness creates stronger connections.
2. Discipline: The Backbone of Masculinity
Discipline is at the core of what it means to be a man. It’s the ability to act when you don’t feel like it, to push beyond comfort, and to hold yourself accountable. Masculinity, in many ways, is about mission and purpose and discipline is the bridge between where you are and where you want to be.
Want to get stronger physically? Discipline gets you into the gym when you’d rather stay in bed. Want to build your career or create meaningful relationships? Discipline drives the daily actions that lead to long-term success. It’s about consistency and consistency is what separates men from boys.
Too often, we confuse motivation with discipline. Yes, motivation is important (heck, that’s what this blog is for), but motivation isn’t what gets you to show up when you’ve lost interest. Discipline does. And contrary to popular belief, discipline isn’t your enemy it can become your greatest ally.
“Discipline equals freedom.” — Jocko Willink
Action Step: Pick one area of your life where you need more discipline. Set a non-negotiable action for the next week whether it’s hitting your workouts, sticking to your morning ritual, or dedicating focused time to your goals..
3. Grit: Embracing the Challenge and Pushing Forward
Life is hard, and as men, we face a constant set of challenges whether it’s career pressures, relationships, or internal battles. This is where grit and resilience come in. Grit is your ability to keep moving forward when the road gets tough. It’s about embracing the challenge, not running from it.
In many ways, grit and resilience are the ultimate masculine muscles. They’re forged in adversity. They’re what push you to keep grinding when others give up. Men who live fully in their masculinity don’t quit when things get difficult; they dig deeper. Every time you get knocked down and rise again, you’re building your resilience.
“Success is not final, failure is not fatal: It is the courage to continue that counts.” — Winston Churchill
Action Step: Reflect on a time when life knocked you down but you got back up. What did you learn from that experience? Use that lesson as fuel for the next challenge that comes your way
4. Patience: Mastering the Long Game
We live in a society of instant gratification. Want food? You can order it. Want entertainment? It's at your fingertips. But real growth whether in your career, fitness, or personal life requires patience. Masculinity isn’t about quick wins; it’s about mastering the long game.
Patience is the muscle that allows you to weather the storms, knowing that nothing worth having comes easy. Whether you're building a business, raising a family, or improving yourself, patience is the quality that will keep you grounded. Being patient doesn’t mean being passive it’s about staying persistent, even when results aren’t immediate.
Patience is not just a virtue; it is a sign of inner strength and faith in the unfolding of divine plans." - Berachot 60b
Action step: Identify one area of your life where you’re feeling impatient. Ask yourself, "What small step can I take today to stay committed?" Remember, growth is a marathon, not a sprint.
5. Gratitude: The Foundation of Fulfillment
Gratitude might not sound like a typical “masculine” trait, but it’s one of the most important muscles a man can develop. Why? Because gratitude shifts your mindset from scarcity to abundance. It’s easy to get caught up in chasing what we don’t have, but gratitude reminds us to appreciate what we do have.
As men, we often focus on what needs to be fixed our careers, our relationships, our bodies. But learning to flex the muscle of gratitude allows us to find contentment even in the grind. It doesn’t mean we stop striving; it means we recognize the progress we’ve made along the way. Gratitude shifts us from a potential victim mindset to someone who seeks solutions and finds ways to move forward.
“Who is rich? He who is content with his lot." - Pirkei Avot 4:1
Action step: Start a daily gratitude practice. Write down three things you're thankful for each morning. Over time, you’ll notice a shift in how you approach life’s challenges with more positivity and resilience.
Final Thoughts: Strength Through Flexibility
Masculinity isn’t just about being strong physically; it’s about being strong mentally, emotionally, and spiritually. The muscles of vulnerability, discipline, grit, patience, and gratitude are what define true strength. Just like any other muscle, they need regular work. Start today. Flex these muscles, and watch how your life changes.
#KeepBecoming
