Don’t Quit Now! Why Fitness Routines Fail After the First Weeks and How to Stay on Track
By Coach Keller
You did it! You made the decision to get started (or start again) at the gym. The excitement, determination, and optimism in the initial weeks are palpable. We love having so many awesome new faces in class, and we hope you can keep the momentum!
It’s important to know though, that it is not uncommon for people to find their newfound dedication waning around week 3 or 4. The initial spark may have faded, and the hard work begins to feel more, well, just like work. Why does this happen and what can you do? Read on to learn more about how to stick to your fitness routine for the long haul.
The Slump
Research indicates that many individuals experience a decline in their commitment to a fitness routine during the third and fourth weeks. This trend can be attributed to the following factors:
1. The New Excitement Period Ends
At the beginning of any fitness journey, there's an initial surge of enthusiasm. You're excited about the changes you're about to make, the goals you've set, and the possibilities ahead. Evergreen classes are filled with awesome people who keep you going during those extra hard workouts. However, by week 3 or 4, the novelty has worn off, and your fitness routine might start to feel less like a thrilling adventure and more like a chore.
2. Delayed Gratification
One key reason for the dip in enthusiasm around this time is the delayed manifestation of results. It's natural to expect immediate changes in your body, but in reality, significant changes take time. Your body is adapting and becoming stronger, but it often takes several weeks or even months before visible results emerge. This delay in gratification can lead to feelings of discouragement. Many people want to lost weight, and if the scale isn’t changing, they assume it’s “not working.”
3. The Pull of Old Habits
Old habits can die hard, and by week 3 or 4, it becomes easier to revert to previous, less healthy behaviors. The allure of comfort foods, sedentary evenings on the couch, or extra hours of sleep can be strong, making it harder to maintain your fitness routine. Add in the darker, rainier days, and we can come up with all kinds of reasons to not make it to the gym.
How to Overcome these Hurdles
If you found yourself relating to any of the above points, here are some of the best ways to make sure you stick to your fitness plan:
1. Create a Lasting Habit
Realize that forming a new habit takes time and consistent effort. Experts suggest it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days. Based on this average, by committing to the full 8-week winter training program, the routine will start to come more naturally. Be patient with yourself, and focus on the process rather than immediate results.
2. Find Your Motivation
As the initial excitement wanes, it's crucial to tap into a deeper well of motivation. Reflect on why you started this fitness journey in the first place. Whether it's improved health, increased energy, or a desire for a better quality of life, remind yourself of your 'why' on those tough days. Sometimes it’s nice to have a reminder on your mirror or phone to help you keep your goals in mind. Take a few minutes after each workout to reflect on how good you feel mentally and physically, and try to use that feeling when motivating for the next one!
3. Keep It Fun
Your workout environment plays a significant role in your consistency. Make sure it's an enjoyable, positive experience. At Evergreen we pride ourselves on the amazing community of members and our positive coaches to help encourage you. Maybe you’ve made a new friend or joined with a buddy, and like much of life, everything is better when shared! When you look forward to your workouts, you're more likely to stick to your routine.
4. Set Realistic Goals
Setting achievable, short-term goals can help you stay on track. Instead of focusing solely on long-term outcomes, break your journey into smaller milestones. Instead of X amount of pounds to lose, commit to 2-3 workouts a week. Instead of X amount of weight to lift, focus on doing your lifts with the best form possible. Celebrate your achievements along the way to stay motivated.
5. Be Flexible
Life can be unpredictable, and there may be days when you can't adhere to your planned routine. Instead of feeling discouraged, be flexible. Adapt to the circumstances and, if necessary, change your workout schedule or type to accommodate your life's demands. But just because you missed a day doesn’t mean you throw the whole thing out the window.
6. Accountability
Share your fitness goals with a friend or family member. Having someone who supports and checks in on your progress can be a motivating factor. You're less likely to skip a workout if you know someone is counting on you. Even better, find a buddy to join you for class!
If you are someone who is starting to feel the motivation waning, know that you aren’t alone! The week 3-4 slump is a common obstacle in the fitness journey. The initial excitement might have subsided, and the hard work begins, making it easier to revert to old habits. However, with the right strategies, such as creating lasting habits, staying motivated, and having accountability, you can break through this phase and continue on your path to a stronger, healthier, happier you!
Remember: perseverance and consistency is key, and the results will come with time. You have already made so much progress, don’t lose the momentum now! If you are looking for additional support or have any concerns, please reach out to any of our coaches. We are here to help you succeed! 🥳
