How to Stick to an Exercise Plan

The drop out rate for new gym goers is 80%.

That’s high right? But also not at all surprising. We’ve all started an exercise plan at some point, and given up at another, myself included.

The only good news here is that you don’t need to feel like a failure if you’re in that 80%, clearly, the system doesn’t work if we are failing 80% of people who want to get into exercise.

Yeah I said it, it’s not you – it’s us!

When I first started training to become a PT I was shadowing the guys at the gym where I work doing inductions. and for me, already having gone up and over the adherence curve and having fully settled into the fitness lifestyle, I wanted to give everyone a high intensity, results driven, latest research based exercise plan. After watching one particular induction with a young woman who had fairly high weight loss goals I asked Jude, one of the people I need to thank for imparting their wisdom to me along the way, why he hadn’t pushed her harder. His response was priceless:

‘The most important thing right now is that she comes back’.

And there it was, the golden nugget of truth. No diet or exercise plan, no matter how scientific, well planned, well thought through, well structured, will work if the participant doesn’t stick to it.

If drop out rates are 80% then as an industry we’re doing something very wrong. We’re not giving people what they need in order to stick at it. Maybe we’re pushing people harder than they want to be pushed, or asking more than they’ve got to give, maybe we’re not making it enjoyable, or not emphasising the health benefits enough. Whatever it is, we need to change the way we do things if we want things to change.

My mission in life is to help women make exercise a regular part of their routine, so that they can reap the many rewards that come from being fit and healthy. My job is to bridge the gap between doing nothing and doing something on a regular basis. That’s all. Helping you take that very first step that – if I do my job right – will lead to many more.

One of the first things we learn in PT training are the adherence stages.

The first two weeks of any exercise plan are generally great. The client is excited to start, they may have bought themselves some new trainers or sportswear, they’re ready to finally do it this time, they’re full of energy, determined and ready to go.

Then come the three stages to adherence:

Stage 1 – Discomfort Stage

After the initial excitement comes the discomfort. This stage can last anywhere between 2-10 weeks and is the most crucial. You feel mild discomfort and generally have a desire to stop training. You may experience DOMS (the achy feeling in your muscles in the 24-48 hours after training), maybe you’re turning down social events to go to the gym, certainly very early on you won’t be seeing any of the results you expected from your new exercise plan, and at some point your ego will start to try and talk you out of it.

This isn’t working…
This will never work….
What’s the point…
I’m too tired…
I don’t have time…
I should just enjoy my life…
I’m fine as I am…
Who am I kidding I’ll always be fat…
I’m making a fool of myself…
Everyone else has got this handled obviously I’m not made for it…

Are all things you might start telling yourself.

During this stage it’s up to your PT to encourage you as much as possible. It’s our job to get you through it.

Stage 2 – The Personal Stage

If you can get past Stage 1 – the exercise itself starts to hurt less and the gains start to become more obvious. You start to feel a sense of wellbeing and people will start to comment on how you look. You realise all the hard work is paying off and you’re motivated to continue with your exercise plan.

At this stage it’s important that your PT ensures you continue to see results so that you continue to be motivated.

Stage 3 – The Physiological Stage

At this stage you start to enjoy the exercising itself as well as the results. As it helps to reduce stress and becomes a form of relaxation, the need for motivation is minimal as you know now when you exercise you will feel good, you don’t need anyone to push you into it. The benefits are now internal as well as external, you feel good, you look good and you want more.

At this stage you and your PT will be having a lot of fun and your exercise plan will be really enjoyable. You can start to agree goals that seemed impossible before and will enjoy getting there together.

So if 80% drop out during Stage 1 and never get to the wellbeing feelings generated by Stages 2 and 3, it’s no wonder people find it hard to stick to their exercise plans. They only ever know the discomfort stage, the hardest stage, the bit where it hurts and needs extra effort to get through.

By knowing and recognising these stages it can help you to overcome the hardest part, acknowledge the feelings that come up when you start a new exercise plan, the negative messages you tell yourself and persevere past them, on to Stage 2, where everything gets easier and more enjoyable.

So the next time you start an exercise plan look out for the discomfort stage, recognise it and embrace it as part of your journey, knowing that just around the corner great things are coming.

Each and everyone of us are capable of amazing things, we just need to believe in ourselves enough to do them.

If you’d like help getting through Stage 1, go here.