Starting a fitness journey and sticking to a gym routine can often feel overwhelming. Many obstacles can pop up, from not being in the right mood to being intimidated by the whole gym environment. Plus, your fitness goals might seem so far off that you wonder if you’ll ever achieve them.
But don’t worry, you can still make it work! Research shows that the biggest obstacles are often mental, and you can overcome them by changing your mindset. The key is to simply start. Forget about having the perfect routine, the best supplements, or the trendiest workout gear. Those who wait for everything to be perfect often never even make it to the gym.
Simplifying your approach can make a big difference. Instead of seeing it as a huge task, break it down into smaller, manageable steps. If your ultimate goal is to get in shape, just stepping into the gym for the first time is a great start.
Remember, fitness is a journey that doesn’t happen overnight. By breaking big goals into smaller actions, you make it easier to form a habit and sidestep procrastination. Many people don’t go to the gym because they “don’t feel like it.” They might be stressed or tired, but it’s important to remember that we’re often bad at predicting how we’ll feel in the future. Psychologists call this Affective Forecasting – we forecast our future feelings based on our current mood.
If you’re feeling down, it’s easy to believe you’ll feel the same at the gym, which can stop you from going. However, this fatigue is often psychological. Exercising releases endorphins, which can make you feel better afterward.
One trick is to use something that can improve your mood, like listening to your favorite music or watching a fun show. A positive shift in your mood now can make you more willing to work out later.
You can also set up cues to help make going to the gym a habit. For example, if you set out your workout clothes the night before, you’re more likely to wear them to the gym the next day. Establishing specific, actionable rules can increase the chance of reaching your goals.
Once you’re at the gym, overcoming self-doubt is key. This is related to the Pygmalion Effect, which states that your belief in your success influences your ability to achieve it. If you think you’ll fail, you likely will. This negative thinking can make you feel powerless, like your efforts don’t matter because of external factors.
Fortunately, the Pygmalion Effect can work in your favor. By believing in your ability to succeed, you take control of your fitness journey. People who feel they are in control of their outcomes tend to have better well-being and achieve their goals more often.
If your goal seems distant and unattainable, try focusing on process-oriented goals instead of performance goals. Performance goals, like benching a certain weight or losing a specific amount of weight, are often tied to ego and can seem daunting. This might discourage you from even starting.
In contrast, process-oriented goals focus on personal growth and foster a growth mindset, which leads to more sustainable success. The Zeigarnik Effect supports this, suggesting that people are inclined to finish what they start. With a growth mindset, the journey of improvement never truly ends, and there is always room to get better.
Going to the gym might seem like a physical task, but once you understand and manage the psychological aspects, it won’t feel like a burden or chore anymore.
