When we want to embrace an active lifestyle, it can be tempting to think that an exercise plan is all we need. Guidance can help us proceed in the right direction to make progress on strength and fitness goals. Perhaps this is why exercise referrals and exercise plans sold online have gained popularity. Sometimes these are offered free of charge, while other sources charge fees or monthly subscriptions.
But much like a diet plan purchased online, gym-goers who receive exercise plans rarely follow through. Why not?
The truth is that exercise referrals and workout plans have several pitfalls.
When we enter a gym to begin a workout, some machines or movements are preferable to others. Yet most exercise plans are created with very little input from the person who will attempt to complete those workouts. While this may encourage a person to try a totally new machine or movement, the lack of personalization can spell trouble for exercise motivation.
Exercise enjoyment is part of what keeps us going, so finding pleasant ways to move may be a crucial aspect to a workout schedule you can stick with. Ideal exercise types are not always preferred, even when a modality offers excellent health benefits. Take swimming for example, a great cardiovascular exercise that is very low-impact. Even if it’s ideal to swim regularly AND a person has access to a pool, some do not prefer to swim for exercise. Barriers include not enjoying chlorinated pools, they may not be proficient at swimming, or may feel self-conscious being around others while wearing a swimsuit.
A tried-and-tested strategy that helps adults embrace regular exercise is by involving others. This may involve a workout partner, coaching or personal training, or joining group exercise classes. Even seeing familiar faces can help to get us into the workout zone, where we are willing to give high effort. Being around others can provide a positive collective feeling of working together on shared goals. Workouts can feel like teamwork and enthusiasm is higher when others are involved. Peer support can recharge your motivation.
Research confirms many advantages of social exercise, including more motivation and consistency. But social forms of exercise do not always fit into specific exercise plans. Also, those who are new to exercise may not realize how much social support really matters. A lack of social options may limit the follow-through rates for generic exercise plans.
General workout plans may be inappropriate for a person’s physical abilities or confidence level. Research shows that this mismatch can limit exercise adherence because when we feel a plan exceeds our capabilities, fear and hesitancy result.
What are the major causes of gymtimidation? Some areas of the gym may be intimidating based on unfamiliar equipment. In other cases, it may be due to the frequent use by others. Surveys and interviews suggest that some people are uncomfortable because their gym has too many of the opposite gender, or because of how fit, lean, or muscular others are around them. Workout plans are also unlikely to account for busy areas that are difficult to access during peak gym hours. Finally, some individuals are uncomfortable with a high prevalence of mirrors in gyms, citing a “loss of confidence looking at my body against younger, fitter ones.”
It’s natural to fear standing out. We all want to appear competent and we want to feel like we belong. Gymtimidation affects all genders, but studies show that women tend to show a much higher fear of being judged for how they look and move during exercise. Even when everyone at the gym is friendly, sometimes an individual remains self-conscious due to differences in muscle mass, leanness, and age. To that latter point, one gym-goer states that: “Using equipment alongside professional-looking sports people is depressing when you are a middle-aged woman.”
The truth is that many seasoned gym-goers welcome newcomers. Fears of being stared at are common, but instead of noticing the details of others, most avid exercisers are focusing on their own workout performance. On average, gym regulars attend far more to their smartphones than noticing newcomers.
General exercise plans may offer a convenient starting point. The downside is that one’s risk of injury is much higher without personalized guidance and feedback. Having help with your form can ensure that your body is in the correct position. One-on-one training sessions deliver quick corrections that limit compromised form in cardio or strength training.
Among exercise equipment, treadmills have the highest injury risk. Injuries to children on home treadmills have been publicized, but injury risk is relatively low for adults using gym treadmills. Using a treadmill’s emergency stop system can cut injury risk even further. By tethering the user to a clip on the treadmill, the belt stops immediately if the user experience a fall. This is a standard safety feature of most commercial treadmills.
A risk of injury is higher when workouts call for compound movements that involve many muscle groups, particularly when supervision is lacking. For instance, injury rates may be as high as of 20% for gym members in New England (CrossFits) and injuries were more likely when supervision was lacking. Studies suggest that injuries are most likely in the first year of training, consistent with the idea that a focus on form is especially important at the start. Poor form makes our joints endure higher impact forces and misalignment. The most common injuries in compound lifts include the shoulders, low back, and/or knees.
Technique is difficult to learn from observation, but coaches and trainers can help others to develop an athletic mindset. This may include techniques such as mental imagery, planning and goal-setting, and effective cues for better form. There are also specific techniques for particular lifts, including breathing strategies that maximize core stability.
Avoid the four common pitfalls of general exercise plans by involving a fitness professional. Strength and conditioning specialists or personal trainers are very comfortable adjusting workout plans to accommodate a wide range of individuals. They can help you to adjust the workout intensity, exercise selection, and will ensure your form is correct. In the end, this means a lower risk of injury and a higher likelihood that you will reach your strength and fitness goals.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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