Avoid The Dreaded Workout Burnout

Working out regularly is one of the best things you can do for your body, but maintaining this habit is notoriously difficult. That post-holiday motivational high hits everyone, so 12% of gym memberships are famously started in January — only to falter for the rest of the year, as people struggle in sticking to those start-of-year resolutions. Most people quit going to the gym after only 24 weeks – exactly when most gyms’ six-month lock-in period ends. Interestingly, though, the fitness industry was poised to grow at 4.2% by the end of 2022, given that space newly-occupied by fitness centers grew by more than 4.5 million square feet that year, compared to only two million at the end of 2021. This tells us that people enjoy going to the gym but have trouble integrating fitness as a consistent part of their lives. Read on to find out how to stay motivated, avoid workout burnout, and chart a sustainable fitness path for years.

Working out and burning out

Americans spend a whopping $397 million on unused gym memberships annually, and according to the CDC, only 28% of Americans are getting adequate exercise. What’s the deal? Well, motivation isn’t a renewable resource. That surge of inspiration when New Year’s Eve rolls around may not be enough to get you out of bed at 5 a.m. on a Tuesday for a spin class when summer rolls around. And when a healthy weight loss journey sits at one to two pounds per week, it’s crucial to keep a consistent routine. Even then, the work doesn’t stop when you reach your weight or fitness goal. It’s still important to exercise regularly, ideally for as long as your body can handle it, for the rest of your life. So, when it comes to cultivating positive lifelong habits, motivation merely sets the goal, but forging an attitude of discipline will take you places that motivation can’t.

Another thing that a surge of motivation does is cause people to overreach their fitness goals to the point that diet and workout routines become unsustainable. When finding your motivation for weight loss or other healthy habits, a quick-fix approach is not ideal. Building a robust and goal-oriented foundation for weight loss is essential, which starts with knowing your “why.” Are you looking to lower your cholesterol levels, go down a dress size or two, or be able to keep up with your kids during afternoon playtime? Whatever your ultimate goal is, never lose sight of it.

Choosing a sustainable approach

It’s also important to make sustainable changes you could see yourself doing for a long time. For instance, giving up chips and soda entirely is unrealistic – you deserve a treat once in a while, after all – and it just may result in a binge episode when cravings take over. One example of a realistic goal is taking walks every morning. It’s low-impact, which means you’re more likely to get yourself out there, even when motivation levels are at their lowest.

You can also find ways to keep yourself accountable. By logging food entries in a diary or finding your space in a community of like-minded people, you can get a motivation boost when you need it from people with similar goals. The best part is that you will continue to reap the benefits of regular exercise, even as you get older: people who are insufficiently active have a 20% to 30% increased risk of death compared to those who get the recommended amount of physical activity, according to the World Health Organization.

If you’re feeling lost or the idea of entering a gym for the first time is overwhelming, you can consider working with a professional. With my coaching services, I can help you map out your fitness plan and goals and set a pace suited to your fitness level. Remember, when it comes to long-term workout routines, it’s a marathon, not a sprint. And as long as you’re doing better today than yesterday, you’re on the right track.