Len Kravitz, Ph.D. professor at the U. of New Mexico summarized relevant research published in the early 2000’s in an article titled “Exercise Motivation: What Starts and Keeps People Exercising”. (Kravitz, ND).
He contrasts the process and attributes that lead to exercise participation and the factors that cause exercise dropouts. Research shows that 50% of people starting an exercise program dropout in the first 6 months.
A person may begin an exercise program for medical reasons, such as heart attack prevention. They may hope to stay physically active in older adulthood. The exercise professional should provide positive feedback and reinforcement that exercise is worthy and beneficial to the individual’s self perception and well being. Starting a fitness program requires social support from significant others – spouse, family, boss, etc. Goals should be SMART – specific, measurable, attainable, realistic, & timely. To maintain exercise adherence individuals need high physical self efficacy, in other words they develop confidence in their ability to workout and be consistent. The fitness professional can help by designing enjoyable sessions that lead to goal attainment. Adherers demonstrate an intrinsic motivation based on expected fun in participating and the postive health related outcomes. Quality of life improvement is a major factor to keep working out, such as feel better, look better. Easy access to an exercise facility with good trainers also helps in long term adherence. The trainer should realize their client’s fitness level, limitations and abilities, help them overcome barriers, provide alternative exercises clients can do successfully, and create a fun (stress free) fitness training and learning environment.
Characteristics of dropouts include expecting too much, too soon from exercise. Wanting to lose a lot of weight quickly and not doing so can lead to dropping out. SMART goals with attainable and realistic timelines can help a client stick with it. Individuals with low self worth, self doubt, insecure, negative self talk, and poor body image may not continue a program. They may place less value on the benefits of exercise and may worry about how others perceive their fitness abilities (or lack of them). The fitness pro should help clients with perceived barriers to exercise with strategies for overcoming them. For instance, the lack of time excuse can be alleviated by planning, and prioritizing fitness in their daily schedule. A client with poor body image should focus on personal accomplishment rather than comparing themselves to others. And lack of motivation can be helped with new and different enjoyable fitness options, such as a pickleball game instead of the stairstepper workout.
Understanding the factors in exercise adherence and the barriers that dropouts experience theoretically should help individuals implement programs to stay active and healthy.