Achieving your fitness goals is not just about how much you sweat, the muscles you activate or the amount of weight you lift. New research from the Les Mills Lab, in conjunction with Iowa State University, has identified how success relies on pivotal actions taken before you even put on your workout gear.
The study saw 1,134 people – all new to exercise – split into eight groups. Each group was assigned varying tasks, including setting goals, tapping into motivational support, creating preparation habits, and embedding instigation habits. They were given some tools and resources to guide them and then left to their own devices (literally, they had access to the LES MILLS+ workout app) for a year. At the end of the trial period, researchers found those who combined preparation and instigation habits with goal setting and selecting workouts based on enjoyment were more likely to exercise regularly. They worked out 200% more frequently than a group who received none of these tools.
So what’s the key to strong preparation and instigation habits?
- A preparation habit is something you do on a regular basis that helps ensure you have everything you need to execute your new exercise habit. It could be as simple as laying your workout clothes out the night before, or preparing a drink in a bottle you’ll use exclusively for the gym. Actions like this provide visual cues, and are particularly powerful as they act as an ongoing reminder about your exercise intentions.
- Instigation is the process of partnering a new habit with an existing one – this taps into the strength of the existing habit to help establish the new one. A good example of this is using a habitual activity like getting in your car when you finish work or getting out of bed at the same time every morning as the trigger to go and exercise. Importantly, because the preceding event is already a habit, it becomes a reliable springboard to starting the new one.
Bryce Hastings, Les Mills Head of Research, notes that when preparation and instigation habits are introduced it makes the ability to stick with exercise stronger in the early stages of someone’s journey. However, he adds that understanding the value of preparation and instigation habits is just part of the picture. "The research shows what's most important is taking action to bring these habits to life. This means planning and noting down your preparation and instigation intentions, thinking about what you might do to overcome obstacles or barriers, and visualizing what success looks like. Adding these strategies to setting clear, adaptable goals and selecting exercise programs you’ll enjoy, significantly increases the chances of establishing your new exercise habit.”
WHY ARE THESE FINDINGS SO IMPORTANT?
Every day there are millions of us battling to embed a new fitness routine – and failing.
Insights from the 2021 Les Mills Global Fitness Report show the majority of new gymgoers don’t set out with a plan to reach their goals. Without a clear, achievable plan for their first six weeks, many routines fail to last more than three to six months. Only 38% of beginners are motivated to stick to an exercise plan.
What’s more alarming is that less than 23% of beginners consistently see exercise as a positive experience (which is a shame because there are so many ways that exercise can bring you joy) and 70% of these members do not enjoy being challenged. The majority of those who quit their gym memberships do so due to lack of guidance and induction, and 51% of new-to-fitness members say they felt a lack of social support. "Without social support, the only thing keeping these members coming back is willpower – and often that just isn't enough!" says Hastings.
This is where exercising with others comes in.
Exercising in a supportive group is one of the most powerful ways to stay motivated and accountable. Studies show well-being increases by 21% when working out with other people. Training with others also means we’re more likely to train more often. Those who attend group training classes visit their gym 4 times per week (which is much more than the average for those who go it alone). Tapping into the energy of others is a surefire way to get your fitness journey on the right track.
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