Here are some success strategies to help you stick with your workout

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Diet & Fitness

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Are you a great joiner, but an even better quitter? You’re not alone. Dropout rates among novice exercisers are as high as 50 per cent within six months of starting a workout routine.

Those first few months are the toughest when it comes to establishing a habit. But there are more factors at play than the challenges of settling into a fresh routine. Time constraints, caregiving responsibilities, weather, transportation issues and lack of social support are just some of the reasons people give up on exercise. Yet, despite these often-cited barriers, 50 per cent of new exercisers still manage to work out regularly.

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What’s their secret? Researchers studying why some folks embrace exercise while others give it up have identified these successful strategies for sticking with it.

Find meaningful motivation

When asked why they exercise, some people have trouble identifying their motivation. Others respond without hesitation, citing reasons like a sense of achievement and enjoyment or appreciating the changes exercise has made to their quality of life.

A study of runners reported that motives related to identity, values, special memories, relationships, enjoyment of the experience and achieving personal goals proved to have more staying power than intentions that were less meaningful. Many of the runners also noted that their motivation became more personal as exercise became more regular, which may be an important marker of successfully adopting behaviour change.

People who start exercising as a way to lose weight or to diminish the guilt of sitting on the couch often find their enthusiasm wanes when workouts get in the way of something they like more or when they don’t experience the results they expect. The goal is to find a workout that resonates with your lifestyle and character. If that doesn’t describe your relationship with exercise, keep looking until you find an activity that makes you feel more than just sweaty.

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Be adaptable when life gets in the way

Most people start exercising when their capacity to sustain a regular routine is high. But life invariably gets in the way, making finding the time and motivation to exercise more challenging. Attempts to hold on to some sort of routine when there aren’t enough hours in the day is common, and workouts soon become fewer and fewer and the number of days between bouts of exercise increase.

Being able to prioritize exercise when life gets busy is the mark of someone who is in it for the long haul.

So is the ability to pick up where you left off once things start to slow down. If work, family or home obligations start taking up what little leisure time you have, don’t maintain an all-or-nothing attitude. Keep the momentum going with shorter workouts that can be done closer to home or the office, like a 15-minute run, walk or bike ride. And don’t panic if you need to take a week or two off to look after a sick family member or close a deal at work.

Fitness gains ebb and flow. Parenthood, career demands and injuries often combine to challenge even the most dedicated exercisers. Guilt over a gap in your exercise routine or motivation feeds self-doubt such that getting back at it seems impossible. Change up — don’t give up — your exercise routine until life gets back to normal.

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Acknowledge the small wins

Most people take up exercise with a specific goal in mind, like getting stronger, fitter, leaner, healthier, sleeping better or sweating off stress. But the longer it takes to realize that goal, the more likely it is that exercise will be abandoned.

It’s OK to have lofty goals, but you need to be realistic not only in the capacity for exercise to achieve your goals, but also how long it takes to get there. Don’t be so focused on long-term objectives like running a marathon or losing 10 pounds, that you miss all the immediate and short-term benefits of regular exercise. Focus instead on the small wins, like the boost in mood and positivity that flows post-workout and the improvement in sleep that occurs on the days you hit the gym.

And don’t miss the turning point, when your usual workout become easier and you feel energized instead of pooped at the end of your regular routine.

The more you acknowledge benefits large and small, the more assured you’ll be that exercise is worth the effort. With that assuredness comes the confidence that you’re moving in the right direction, even if you still have a way to go before achieving your objectives.

Believing in yourself and your ability to get fit is one the strongest predictors of exercise adherence. Don’t be shy to pat yourself on the back, even if it’s just for pulling on your gym clothes on those days when the couch is calling louder than the gym.

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