When starting a new exercise program, we usually expect big results. We tend to focus on the pounds we want to lose, the dress sizes we wish to drop, the super-toned legs we intend to get, or the killer arms we desire to build. What we hardly ever realize is that these are long-term goals, meaning that they won’t happen in a week or two of training. The problem is that we never seem to stick to a program long enough to actually experience those changes. This creates feelings of failure and frustration. But don’t think that you’ll never be able to overcome this barrier. All you need is some guidance.
In the beginning of a program, it is important to shift your attention from long-term to short-term achievable goals. This means focusing on each step you take instead of the whole journey. Therefore, think about the outcomes you expect to achieve, and then break them down into small, manageable tasks. For instance, if your long-term goal is to run your first marathon, you’ll have to be able to run a 5K first. Keep in mind that small successes are fundamental for your long-term engagement. They contribute to improving your self-efficacy, which is the belief in your ability to sustain the new behavior.
However, it is essential to be realistic. If you’ve been a couch potato for many years, it is not very likely that you will be able to exercise every day of the week. I know that we can get very excited during the first weeks of a changing process and want to speed things up a bit. But if you can’t maintain the new behavior in the long run, you will eventually give up. So, you have to take it one step at a time and build exercise tolerance first. Determine what would be a realistic amount of exercise with which to begin. It may be only once or twice weekly, which is perfectly fine for a start. Keep in mind that if it is doable, you will succeed.
Starting slowly and gradually progressing to where you want to be is the key for success. Returning to the marathon example, if you want to accomplish your long-term goal, you can’t stop with the 5K. You’ll have to steadily progress to a 10K, then a half-marathon, and finally, a marathon. This way you’ll give your body time to adjust to the new challenges. Remember that challenges are good for you, but if too many changes are implemented at once, you will get overwhelmed, fatigued and frustrated. So, if you are new to exercise, make your short-term goal to show up at your favorite group class for a month, for example.
And, please have fun with it. Another important point when creating an exercise habit is to produce a positive experience. If you associate your program with something pleasurable, you’ll be more likely to stick to it. What would be necessary for you to enjoy exercise? Perhaps you could turn a workout session into a social event where you chat with friends while building a killer body, or finally enrolling in that dance class you’ve always wanted to try. Assess your preferences and be creative, and I bet you’ll find joy in exercise.
Finally, use the first weeks of training to increase your body awareness. This means connecting mind and body. Pay attention to how your body responds to each movement you make. Which exercises can you perform better, and which ones are still hard? Discovering your strengths and weaknesses has a massive impact on motivation. Of course, it is important to work on your weak links; after all, that’s why we exercise. But working on your strengths can increase your confidence and promote feelings of accomplishment. You’ll be surprised to see that your mind can help you run faster, perform more reps, or hold a pose longer.