The Frango Test: how you train is how you live

Updated: August 1st, 2026.

Are you a
frango?

12 questions. Pick the answer that's actually true, not the one you'd like to be true. Your score adds up at the bottom.

Question 01/12

At the gym, where's your phone during a set?

1)Locker. This time is for me. 2)Pocket, airplane mode, music only. 3)I check it between sets. A couple of times. 4)I check it between sets. And during sets. 5)I answer texts, scroll, reply to comments, then forget which exercise I was on.

Question 02/12

How much do you talk at the gym?

1)Headphones in. I've been told I look angry. 2)A nod. Maybe a spot. That's the whole relationship. 3)I catch up with a few people. It costs me some time. 4)My rest between sets depends on how good the conversation is. 5)I'm there 90 minutes and finish three sets. Best laughs of my day!

Question 03/12

How much do you sweat during your workout?

1)Two towels on leg day. That's not a preference. 2)Shirt's soaked by the end. Every time. 3)I glow enough to know I was there. 4)I sweat more walking to the gym than inside it. 5)Sweat? Huh, gross.

Question 04/12

Your training partner cancels. Now what?

1)I train harder. Now it's personal. 2)Same session, same plan. Nothing changes. 3)I go, but it's a lighter one. 4)I spend an hour calling around for a replacement. If no luck, I stay home. 5)No partner, no workout. That's the rule. We catch up over the phone later.

Question 05/12

Daily protein and calories, ballpark?

1)I know my number and I hit it most days. Aware, not obsessed. 2)I don't count, but every plate is built around protein. 3)I eyeball it. Some days great, some days it's whatever was in the fridge. 4)No idea, but I take a protein shake after training, so probably fine. 5)Let me think, one gram of calories is how many proteins?

Question 06/12

Last night you got three hours of sleep. Today is a training day.

1)Sleep is the session I never skip. I move the training, not the recovery. 2)I train, but I cut the volume. No point pretending. 3)I train the same and pay for it tomorrow, and the rest of the week, probably. 4)I take a double pre-workout and go anyway. Sleep is for the weak. 5)Same workout, fasted cardio, ice bath, extra cardio at home. I'm destroyed by tomorrow but my Instagram looks incredible.

Question 07/12

It's 9am and you have one hard thing to do today.

1)One thing at a time, phone in another room. It's almost boring how well it works. 2)I block time for it and mostly protect the block. 3)I start focused. Then a notification wins. 4)I clear 30 small things first. Very productive morning. The hard thing is still sitting there. 5)47 tabs open. 6 cups of coffee. Twitter is on fire today. I've been “about to start” since 7am.

Question 08/12

Someone disrespects you at work at 4pm.

1)I pause. Then handle it before going home. It doesn't follow me there. 2)I stay steady. I need an hour alone to reset when I get home. 3)I hold it together at work but it leaks out at home. 4)I fire off the email. Then I read it again to my dog when I get home. Then again before I go to sleep. 5)Whoever is closest gets it. They know it's not about them. At home someone will hear it too.

Question 09/12

You're offered the chance to present to the whole company.

1)Thank you, yes. I've been asking for this. 2)I'm nervous and I take it anyway. That's the point. 3)I take it, then spend two weeks wishing I hadn't. 4)I suggest someone else would be better at it. Very generous of me. 5)I come up with a conflict. I'm just not a public speaking person.

Question 10/12

Dinner's over. Where's your plate?

1)Washed by my own hands before it's cold. 2)Washed same night, always. Kitchen closes clean. 3)It's soaking. Let me digest first, it's easier to wash later. 4)I'll get it tomorrow. With the pile from last week. 5)Someone else handles that. Never been my job.

Question 11/12

You're leaving the beach. Your neighbor left two empty bottles.

1)I'll take my trash and theirs. Costs me 20 seconds. 2)I'll take theirs but I'll complain to everyone on my way out. 3)I clean mine and leave theirs. Not my trash. 4)I get most of mine. Mother nature takes care of the rest. 5)The beach has people for that. I'm supporting the local economy.

Question 12/12

Family dinner tonight. Where's your phone?

1)Phone in another room. They get the full version of me. 2)Phone face down. I check it once and feel bad about it. 3)I'm half at the table and half in my inbox. 4)I take the call. It'll be quick. This time will be, I promise. 5)Always by my side like a good soldier. I check their Instagram to see what's going on in their lives.

Your score

Answer all 12, then find your number below.

12–18

No frango

Congrats! Keep it up. He'll try to sneak back in.

19–30

Frango alert

Mostly solid. You know what needs to change.

31–42

Certified frango

The USDA graded you 100% poultry Grade A.

43–60

Super frango

KFC sent you a sponsorship offer.

Frango (FRAHN-goo)

In Brazil, it means chicken. In the gym it's the guy (or lady, franga) going through the motions. Half reps. Phone between sets (sometimes during). The weight he knows he can handle. He's there. He even takes a selfie as proof. He's just not doing the real work.

How you show up in the gym is how you show up at home, at school, at work, in life. The gym is one of the few honest rooms left. No one can do the work for you. Every rep, every excuse, every choice is yours.

So frango is not about being small. It's about thinking small. Everybody acts a little frango sometimes. Myself included. By the way, I got Frango Alert here. That's why I created DIESTRONG, a philosophy for living with strength and for fighting the frango inside us.

Don't worry.
We can beat the frango.

Start here: What is DIESTRONG?

Scored on the DIESTRONG Framework

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