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Make the Best out of This New Year’s Resolution!

As the New Year begins, gyms and fitness clubs are expected to see a surge in memberships and personal training inquiries. Despite this annual trend, New Year’s resolutionists often face criticism for their perceived inconsistency and lack of exercise adherence. In fact, over 50% of adults who start an exercise program quit within the first six months (1). The U.S. Department of Health and Human Services (2) and IHRSA Annual Trend Report (3) highlight key statistics on exercise adherence:

  1. Less than 5% of adults engage in 30 minutes of physical activity daily (note that physical activity extends beyond gym workouts).
  2. Over 80% of adults fail to meet recommended guidelines for both aerobic and muscle-strengthening activities.
  3. 13% of individuals leaving a gym report feeling out of place as the reason for quitting.
  4. 7% leave due to feelings of intimidation.

Given these statistics, promoting exercise adherence becomes essential. It's crucial to differentiate between motivating someone to start exercising and fostering long-term exercise retention. Below are actionable tips to improve exercise adherence:


1. Set SMART Goals: Rethinking Traditional Goal-Setting

While SMART goals (Specific, Measurable, Attainable, Relevant, and Time-bound) have long been promoted as the gold standard, recent studies suggest a different approach. Research by Williamson et al. (2022) highlights that rigid goal-setting may sometimes hinder performance and psychological well-being. In contrast, the "Tree Approach"—focusing on superordinate, intermediate, and subordinate goals—may offer a more adaptable framework. This layered system allows for flexibility and a broader sense of purpose, enhancing both goal achievement and psychological resilience.

Additionally, a large-scale study on New Year’s resolutions by Oscarsson et al. (2020) found that approach-oriented goals (focused on positive achievements) yield better results than avoidance-oriented goals (centered on avoiding negative outcomes). This finding suggests that how goals are framed plays a crucial role in sustained motivation.

Moreover, Höchli et al. (2018) emphasize the importance of focusing on superordinate goals to motivate broad, long-term goal pursuit. This perspective supports a more holistic approach to goal setting that can drive lasting change.


2. Empower Clients with Program Ownership

Personal trainers may sometimes overcontrol their clients' programs out of fear that client independence might reduce their need for training services. However, fostering client independence can increase motivation and long-term adherence. Trainers should involve clients in the planning process, offering flexibility and options within scientifically sound guidelines.


3. Build Self-Efficacy

Self-efficacy, or the belief in one's capabilities, is a powerful motivational tool. Trainers can boost self-efficacy by:

  1. Highlighting clients’ past successes.
  2. Offering consistent encouragement.
  3. Designing workouts that challenge but are achievable.

By setting incremental goals, clients gain confidence through small victories, sustaining their long-term commitment.


4. Manage and Prevent Relapse

Life’s unpredictability can disrupt workout routines due to travel, illness, financial constraints, or long holidays. Trainers should anticipate potential relapse triggers, acknowledge that setbacks are normal, and collaborate with clients on strategies to resume their routines. This proactive approach reduces the negative impact of interruptions.

Takeaway Messages

Exercise adherence remains a significant challenge in the fitness industry. Motivating clients to begin their fitness journey is different from sustaining their engagement. By adopting a flexible goal-setting approach such as the Tree Approach, framing goals positively, empowering clients, building self-efficacy, and managing potential relapses, trainers can encourage long-term exercise commitment, helping clients stay active and MOVE more!


References:

  1. Dishman RK. Exercise Adherence: Its Impact on Public Health. 1st ed. Champaign, IL: Human Kinetics; 1988.
  2. International Osteoporosis Foundation. Facts and Statistics [Internet]. [cited 2018 Mar 31]. Available from: https://www.iofbonehealth.org/facts-statistics#category-14
  3. IHRSA. The IHRSA Trend Report: Volume 2, Issue 4 [Internet]. [cited 2018 Dec 27]. Available from: https://www.ihrsastore.com/p-4633-the-ihrsa-trend-report-volume-2-issue-4.aspx
  4. Williamson O, et al. The Performance and Psychological Effects of Goal Setting in Sport: A Systematic Review and Meta-Analysis. 2022.
  5. Oscarsson M, et al. A Large-Scale Experiment on New Year’s Resolutions: Approach-Oriented Goals Are More Successful Than Avoidance-Oriented Goals. 2020.
  6. Höchli B, Brügger A, Messner C. How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective. Front Psychol. 2018;9:1879.