Embarking and maintaining a fitness journey for the long haul is a daunting challenge. Once you have found the determination to start the workout or physical activity regimen, the next step is the key – how to hit success by maintaining an unwavering consistency in the journey. Motivation is the driving force that will ensure your ability to stay committed with your workout regimen.
Anu Yogesh, a Bengaluru-based software developer, has been physically active through sports and dancing since childhood. When she relocated to Bengaluru a year ago for work, she was concerned about her health and wanted to be involved in some activity in the new city as well. Unable to find a dance class nearby, she joined a gym.
“Even though I found the setup a little monotonous, I was excited to keep going with it,” says Yogesh. However, the drive did not last long. For a variety of reasons — including inadequate instruction from the trainer and lack of awareness of the workouts — she lost interest and after a few months stopped going altogether.
Things took a turn for the better when she discovered an alternative training facility where she could experiment with different activities in a group setting.
“The trainer used to assign tasks to us in group classes, which we had to complete collectively,” says Yogesh. “Though challenging, I became more interested in it, with proper guidance from my trainer. I noticed improvements in my body over time. It gave me a lot of motivation to continue working towards my fitness goals and to be consistent.”
Yogesh was motivated to stick to her fitness goals and retain consistency through group activities, proper training, and awareness from the trainer. However, this is not the case for everyone. According to experts, motivational factors vary from person to person, and are related to their unique needs and goals.
Intrinsic and extrinsic motivation
By appealing to personal preferences and goals, both extrinsic and intrinsic motivation help promote consistency in workouts.
“Intrinsic motivation is when you get driven by personal enjoyment and a sense of accomplishment, whereas extrinsic motivation is fuelled by external rewards or recognition,” says Kunashni Parikh, a Mumbai-based clinical and sports psychologist.
According to her, intrinsic motivation is more effective since it comes from within. You can bind it with your fitness goals by making your fitness activity inherently enjoyable.
“Instead of picking an activity that is commonly followed by most people, which you might not enjoy, choosing something you personally find interesting, and fun can enhance your intrinsic motivation.” elaborates Parikh. “You can also make it a little more challenging as you wish, which will help to attain a sense of achievement.”
If the satisfaction of gym workout is your intrinsic motivation, extrinsic motivation may come from external factors like the desire for a particular appearance or recognition from others.
Habit formation
Another factor influencing consistency in workout is habit formation, which bears a strong resemblance to the ideas of intrinsic and extrinsic motivation.
“In essence, habits are patterns and behaviors that get fixed over time without the individual even realizing that they may have developed into a habit,” says Parikh.
“Three factors play a significant role in the formation of habits: enjoyment, reward, and consistency. When you engage in an enjoyable activity consistently, that brings you some sort of reward, it will eventually turn into a habit,” she adds.
Motivation from your trainer
While many of us seek trainers for guidance, they are a big source of motivation to be consistent with the workout.
According to Tanuja Panda, a fitness instructor from Bengaluru, the first and foremost step in motivating clients is setting a great example for them and providing them with a clear understanding of the processes involved in reaching the fitness goals.
“I can show them that this is who I was and who I am today with my determination and appearance,” says Panda. “At the same time, I must help them understand that it is a gradual and ongoing process. If not, there is a chance they will get demotivated in the workout after a while and give up, especially if they have high expectations that can be misleading.”
Another way to maintain motivation for workout is to make the activity enjoyable and comfortable for them, adds Panda. “Just as teachers tailor curriculum based on the interests of their students to facilitate easy learning, workout sessions should be planned in a way that people enjoy. It motivates people to attend sessions regularly and get the most benefit from it,” she says.
Takeaways
- Workout consistency is powered by intrinsic and extrinsic motivation, which varies with individual preferences and fitness objectives.
- When you are motivated by your own satisfaction and sense of achievement, you are driven by intrinsic motivation; in contrast, extrinsic motivation is derived from rewards or recognition from external sources.
- Choosing an activity you enjoy can increase your intrinsic motivation more than going with what most people do.
- Fitness instructors can motivate by setting a good example, designing enjoyable workout sessions, and providing the right information about the workouts.
