This is what working in the gym really looks like

Continuity and “sticking with it” are key factors in achieving long-term success with fitness training. Anyone who decides to take their body to a new level and do something good for their health with a fitness subscription is usually fully motivated at the beginning. But all too often this flame goes out again after a short time, on average after around two to three months. The training is neglected and the subscription continues to run unused. But why?

After all, health and a good work-life balance are increasingly important to the Swiss. The boom in the fitness industry continues unabated. Despite the coronavirus crisis, around a third of Swiss fitness companies consider the sales trend to be positive. According to surveys and statistics, visitor numbers have stabilized at a similar level to before the pandemic. The market is also changing. Fitness chains are vying for supremacy, new and more flexible subscription structures are being tried out, prices are being lowered and the offer is becoming ever more attractive. Nevertheless, one in four people still drop out of training in the short to medium term. So what can you do to stay motivated and “on”?

First of all: If you struggle with motivation from time to time, there’s nothing to be ashamed of. Humans are lazy by nature. Or, to put it more correctly: The body is a machine that has to manage its energy; as much output as possible should be achieved with as little effort as possible. If you want more, you have to force yourself, you have to surpass yourself. This energy-saving mode makes sense when food is scarce or when the food actually had to be hunted and caught. In today’s society with its abundance, however, we encounter neither of these situations. It is therefore no coincidence that one in three people in Switzerland struggles with obesity. Strength training requires a so-called suprathreshold stimulus so that the muscles adapt to new loads. Those who train too little or incorrectly, perhaps ignoring nutrition and recovery, have a hard time.

It can certainly be seen as an initial success if an exerciser manages to go to the gym regularly. Here the member can pat himself on the back even before any major changes are visible as a result of the training. After all, one session can maintain your current fitness level and greatly improve your general well-being. Considerable progress can be made with just two workout sessions a week. It is important that realistic goals are set. If you take on too much, you run the risk of being disappointed – and losing motivation.

So what is the best way to set ourselves ambitious but realistic goals? And what if your own drive is not enough?

The key often lies in what prospective and existing members often consider to be the most important quality feature of their gym: professional support. A qualified trainer helps you to set the right goals, plan realistically and effectively and see success quickly and in the long term. Defining your personal goal is crucial, because if you don’t know your destination, you will get lost along the way or abandon the journey prematurely. At Activ Fitness, Switzerland’s largest fitness chain, the focus is also on support. New members are accompanied on several dates when starting out. The current fitness and health status is checked to prevent training being interrupted due to incorrect training, injuries and pain. The personal training goal is defined in detail and integrated into an individual training plan. Anyone who still feels unsure can contact the staff at any time to arrange further appointments. Trainers do not act from a top-down “specialist position”, but act as partners and companions to the members and their wishes. They impart knowledge about training and nutrition, for example. This helps the trainees in their personal development. Uncertainties can be reduced.

The support and close monitoring increases motivation and minimizes the risk of dropping out. People who know what to expect, who feel secure in what they are doing and who do not place too high demands on themselves are more satisfied. Once the first one or two months are over, the inner bastard becomes quieter and quieter. Training becomes routine. If success and the training plan are also monitored and adjusted periodically, the workout remains varied and physical development does not stop.

After about two months, the exercises should be adapted to give the muscles a new stimulus. If you get impatient, you can seek advice earlier or even use personal training. There’s no chance of boredom in a supervised 1:1 workout, on the contrary: personal limits can be broken. Training is more fun. If you want to lose weight, you lose weight faster. If you want to be stronger, you build muscle more effectively. The flame of motivation is rekindled again and again and the ambition to set and achieve new goals is awakened.

With personal support, overcoming the “magic” threshold of two to three months and enjoying exercise, sticking with it is not torture, but rather becomes a loyal companion who seeks – and masters – the next challenge.