Getting Started: Building Lasting Habits

Getting started in the gym can be a bit overwhelming, even once you’ve gotten a routine down it can still be uncomfortable. Whether it's the crowded gyms with rows of full machines, the experienced lifters doing intimidating movements or an unlimited supply of bad tips on social media, it can be difficult to get yourself into that routine. A lot of people feel like they need to be in the perfect situation to build any type of momentum or habits in that gym, but that couldn't be further from the truth.  The truth is actually a lot more simple than that, it’s consistency, not perfection that builds habits. Consistency is something that is much easier said than done.  But making consistency more achievable is much less challenging.  Let's talk about a few things that make consistency more achievable, whether you’re new to the gym or are trying to implement lasting habits for long term health.  

Starting Small

Too often, people try to commit to big goals. Oftentimes talking to people it's 6 days a week, two hour workouts and a totally overhauled diet. For a majority of people, 6 days turns to 4 days which turns to 2 days a week.  And the strict diet every day turns to two cheat meals, into four and eventually you’ve completely forgotten about the diet. While these are great goals, they often lead to the disappointment of falling short and in many cases lead to ultimately giving up. I often recommend that clients start with goals they know they can accomplish.  Instead of having the “shoot for the stars” mentality, being able to set realistic goals that are achievable is important.  Instead of starting with the 6 days a week goal, try 3 days a week or instead of 2 hours a session aim for 50 minutes. Once you can hit these goals with consistency, gradually add more.  

Keep it Simple

You'll often see videos on social media of people doing advanced movements. This is because performing different variations of certain movements is a good change for the muscle and can be beneficial for an experienced listing. When you’re trying to build habits that last, it’s good to stick to the basics. Making a plan for yourself and sticking to it will help you eliminate the guesswork. Focusing on basic movements for your major muscle groups by doing exercises like squats, rows, shoulder press or pullups and having a structured routine can be helpful for beginners making progress. Once you’ve gotten a routine down and consistently performed these exercises, then you can start adding variations to the movements (incline bench, squat pauses or single leg RDL’s.)

Track Your Progress

I write down every workout I do with a client.  Weight, reps, sets and if needed, their subjective reaction to the movement. I do this to track progress, over time, for my clients and I think this is something easily implementable for anyone reading this. Having the ability to reflect on past workouts and see improvements whether it's a faster mile or more weight on a lift is a huge confidence booster.  This also helps you or your trainer implement the correct changes in work/load in your workouts and training sessions. Oftentimes, individuals without direction in the gym don't know when to advance a movement (increase weight or reps) and end up repeating the same sets/reps for weeks past when they should be looking for more of a challenge. This isn’t limited to weight and sets.  Using objective measurements to track progress, like body weight or composition can be a great tool for tracking progress. 

Be Patient

Lasting results take time! Something I see a lot of in the health and fitness industry is quick fixes. You’ll see things in the fitness industry marketed as “6 week shred program” or “10 weeks to bulk.”  But the reality is that real habits take time to build, it won’t be something that happens overnight. What I see in people who have been able to build lasting habits is they are the people who show up week after week, month after month and give it their all. Some days will definitely be better than others, but compiling days, having patience is what matters. 

Getting started in the gym doesn't require the perfect circumstance, endless motivation or special talents. It takes a willingness to begin and the patience to stay consistent. Starting small and showing up regularly. Follow a simple plan, track your progress and have some trust in the process.  Do this and months from now, you'll be glad you started. Your fitness journey can start with a single workout and being able to build habits that can last a lifetime should be a goal for everyone.  As always, reach out if you want help!