Did that skipped workout get you off track?

You started strong in your program, then you missed one day, maybe another, and then it felt like it had been weeks since you were consistent.

Did that skipped workout get you off track? What if you had tools to get you back on track after that first skipped workout? 

In a new study, recently published in Nature, as well as covered in the New York Times, researchers completed a behavioral science “mega-study” on gym adherence. This is one of the first of its kind – behavioral studies are hard to measure, and typically small. But this study was able to define quantitative metrics and look at over 60 thousand Americans and their gym adherence. 

In this post, we’ll dive into what works to increase that gym adherence – so when you’re facing low motivation or the desire to skip “just this one” – you will have the tools to get back on track.

What was this mega-study?

Led by well-known behavior scientists and authors Katy Milkman (author of “How to Change”) and Angela Duckworth (author of “Grit”), the researchers wanted to look at what really drove behavior change when it comes to workouts. Is it rewards, audiobooks, social pressure, reminders? What really works? 

This study was able to look at 53 different ways to increase gym visits across over 60,000 Americans at 24 Hour Fitness locations. Each group received different types of behavior-change techniques. So what showed results?

Planning workout schedules, reminders, and small rewards were considered the ‘baseline” groups. There had been research conducted around these interventions previously, so they expected to see positive results here, which they did. 

In addition, the other three areas that showed positive results:

• Receiving a reward for going to the gym after a missed day had the highest impact on continually getting to the gym. 

• Rewards per workout also increased gym visits

• Social norms and accountability – knowing that most other people were exercising regularly and having an accountability buddy both increased gym visits

What didn’t work? Missing more than one workout. 

So, what does this mean for you? 

The basics still hold true:

• Schedule your workouts with success in mind. As coaches, we aim for setting goals that you feel you are 85 – 100% confident you can achieve. If you set a workout schedule you can’t achieve, then you are less likely to stick to the overall plan. Build your schedule for where you are at today – not where you want to be – just like in training. Then work towards where you want to be. 

• Rewards for hitting your sessions. Those rewards can vary, it may be a social reward of seeing a friend, a hot shower, a cup of coffee, a dollar in a jar for a special treat later.

• Make that reward even bigger if you’ve missed a previous workout to avoid issue # 1 of missing more than one planned session.   

• Social norms – knowing that other people are exercising, even though they are pregnant or recently had a baby is important! Exercise is important, people are doing it, and you can too. 

• Reminders & Accountability – a spouse, a coach, a friend, a training buddy – having a level of accountability with your schedule can help you when your motivation is lacking. Build those reminders into your calendar, apps, or reminders. 

Look at your training program.

Is it suited for where you are today? Or is it where you think you should be? Does it account for the fatigue associated with pregnancy, your changing level of effort, or the recovery you’re going through?