3 Steps to Making Workout Habits Stick
Oct 21, 2020How many times have you started or tried to start working out for strength or endurance ... but stopped after a weeks finding yourself sore, injured, unmotivated or frustrated?
The pull to start is STRONG!!! There's motivation, drive and excitement! But then the next week, going up stairs becomes brutal, you're flat out exhausted, excuses creep in, and suddenly you're out of the habit and you're back to square one. (How do we know? We're professionals, and we've not only watched clients go through this... we've done it to ourselves.)
Two things you should know:
1. Motivation is in limited supply
In terms of resources required to create change, motivation is one of the scarcest resources our brains have! Things like accountability, social connection and convenience HAVE to be in place for when our motivation bank account runs low.
2. Exercise is stressful
It's supposed to be! The whole point of exercising is to push our bodies and brains to ADAPT to the increased requirements. Each of us, however, have nervous systems, histories and bodies that vary drastically. You have to find the right amount of stress and the right kind of stress or your body will do one of two things instead of adapting : ignore the exercise or break down.
Three steps to create workout habits that stick!
1. Start with what might not feel like enough
Instead of going all out, start with 2-3 days/week and leave 1/4 - 1/2 effort "in the tank" at the end of your workout. This not only helps your brain and body figure out "OH! This isn't so bad!" but helps your system begin to adjust without undue (and unmotivating) levels of fatigue and soreness.
2. Give your brain and body time to adapt
Depending where you left off or where you're starting, plan for 1-3 weeks of "onramp" time. Stick with things that feel GOOD emotionally and physically during this time, and make notes of any mental or physical changes that start to occur.
3. Add load progressively and with purpose
As you start to adjust, add weight, time and intensity to your workouts in an intelligent and purposeful progression. Work to 70% or so of your capacity 3-5 days / week and avoid the boot-camp style "blow out" workouts that are currently popular... and often a fast track to injury.
Whether you're working on strength training goals or endurance race times, congratulations on starting again. These practices engage use in our own bodies as they move through the world and relate to people we love... and that's a truly amazing thing.
If you need help starting, programming or adjusting your mindset around food, movement, or body image - it's our passion to help you create energy, strength and hope in your life. Set up a totally no-pressure, totally free strategy session with an experienced coach here to see how Forest Coaching can help motivate and inspire you.
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