Fitness is a popular topic in today's society. Through social media, influencers, and TV shows, it's portrayed as an essential lifestyle choice. Influencers make it look exciting to hit the gym, enjoy a Starbucks coffee afterward, and take selfies to showcase progress. Many people are drawn in and feel inspired to finally achieve their New Year's resolution of getting fit. We're motivated and eager to fit into our old clothes, but just as quickly as we start, we often stop. Why is achieving fitness so challenging? As a Certified Personal Trainer, I've identified my top five reasons why reaching our goals can be difficult. Let's dive in!
1. Lack of time.
The most common excuse I hear from those hesitant to start a workout plan is a lack of time. They believe fitness requires hours in a dark, isolated gym to see results. This is far from true. Our bodies adapt to the demands placed on them; a process known as homeostasis (check out my other blogs). If you're not very active and begin with short sessions of unique movements, you'll see results quickly. These sessions should focus on developing small stabilizer muscles to enhance mobility and core strength. A plan to improve mobility and prevent injury could take as little as 10 minutes a day, about the time it takes for an espresso machine to heat up. Incorporating short but effective movements into your morning routine can yield results. This will prompt your body to adapt, developing different muscles to support new movements, boosting energy levels, and preparing you for more activity throughout the day. No need to spend hours away from loved ones grinding through a strength-building workout plan.
2. Posture and form.
Why is "proper form" so emphasized in the fitness world, and what does it really mean? When asked about its importance, you likely think of injury prevention. While true, proper form also pertains to movement efficiency. Posture is the static position preparing your body to handle exercise stresses. Form relates to the dynamic nature of an action and maximizing results. I liken posture to a Jenga game. At the start, the tower is strong and can bear unlimited weight—this is good posture. As pieces are moved, the tower weakens, unable to hold as much weight—this is poor posture. Maintaining a good static position helps distribute exercise stresses throughout our skeletal structure. Bones are hard and don't stretch, while muscles/tendons are soft and do stretch. Overextended muscles or tendons due to poor posture can lead to injuries.
Form is the dynamic action during exercise. Take the bench press: the full range of motion starts with fully extended arms, lowers until the bar touches the chest, then extends back to the start. This is proper form. Using a full range of motion works on the primary mover (pectoralis major) and synergists aiding the movement. Not using full motion or form means major muscles don't stretch or load fully, and support muscles won't grow at the same rate, risking injury or poor performance. We've all seen someone strong but lacking mobility, possibly due to improper loading, posture, and form. Maximize your time and effort.
3. Lack of realistic expectations.
Seeing influencers flaunt workouts and results excites us. As a nation, we've developed a mindset of instant gratification. We want to fit into old clothes, so we do a quick workout and expect immediate results. Watching someone do curls and instantly admire their biceps in the gym mirror illustrates this. The body doesn't react that fast; it takes about 8 weeks to adapt to new actions. This ensures you truly desire change. If adaptations were instant, imagine how chaotic life would be. The body adjusts nutrients to develop muscles needed for optimal performance. This adjustment builds muscles and mobility for continued optimal performance. . If you are a professional runner and need your leg muscles to get most nutrients to complete a long race, then you do not want your body to change and start developing your chest muscles after one session in the gym. Instead, you want balance and gradual muscle development toward your goal. This delay aids performance but also causes people to abandon fitness goals. After 3-4 weeks of effort without results, staying motivated is tough. Expectations are immediate, but reality takes time. Understand that your efforts will yield results; your body just needs to realize you truly want the change.
4. Motivation!
This ties into point 3 because we crave instant results. We must realize fitness benefits our long-term well-being. If I promised $1 million for doing 10 pushups daily for 2 months, you'd be highly motivated. You know the outcome is beneficial, making the exercise enjoyable. The result would bring happiness and change your life. Without money, the benefit isn't as clear. Our bodies deteriorate, requiring effort to maintain. In the future, we want to enjoy hobbies and live happily. What brings you joy today? For me, it's rock climbing, skydiving, cliff jumping, and excitement. I stay motivated to work out because I know maintaining my hobbies requires training and mobility. If you're saving for retirement, you're looking ahead. That's how you should view fitness. Investing in fitness today pays off when you're retired and want to enjoy freedom. The cliché retirement dream is travel. Exercising now ensures our bodies can move efficiently to enjoy that travel and our future. This is the motivation to hold onto during your fitness journey. Look ahead!
5. Wrong personal trainer.
This is a somewhat controversial topic. In the industry, some won't like what I'm about to say. A personal trainer's sole job is to help you reach your goal. To do this, they should provide a plan, support, and accountability. This requires dedication to the client and commitment to their success. At a major chain gym offering $90 sessions, trainers often try to mass-produce results. Living on $90 a month isn't feasible, so they need many clients to meet financial needs. More clients mean a heavier workload, eventually becoming too much to manage effectively. When this happens, what suffers? Usually, the dedication to constantly monitor a client's progress and adjust the plan for maximum results. A personal trainer should consistently assess a client's progress and adjust the plan to move toward the goal. This requires commitment, which means time. Time for one client takes away from others. As a client, expect your trainer to be your support and accountability always. Life is tough, and fitness seems pointless during hard times. Your trainer should keep you on track, no matter what life throws at you. If you're not getting full attention from your trainer, they may be overloaded or trying to mass-produce plans. This won't lead you to your individual goal, so it might be time to look elsewhere. You get what you pay for, so ensure your time and financial commitment lead to your desired result.
This list outlines why you might not be achieving your fitness goals. If you disagree or have additional reasons, please comment below. I'm trying to start a conversation about the importance of fitness for the future. Check out my other blogs for more information. Thank you for reading, and as always, stay happy and helpful.
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