Question: What are some tips for staying motivated in doing an exercise program and not quitting after a couple of weeks?
Answer: Motivation is a key factor in the success of your exercise program. Without motivation, you will find yourself making excuse after excuse as to why you cannot exercise. Motivation is not one universal incentive, but instead it is dependent on the individual. What motivates you may not motivate someone else. So how do you find what will help you remain dedicated?
The first suggestion I would make is to remember the rule of threes: 30 minutes, 3 days, 3 weeks. Try to adhere to a 30 minute exercise program. Perform the program at least 3 days per week. And stick to the program for at least 3 weeks. Studies suggest that most individuals will quit within the first three weeks. People who continue their program after three weeks are less likely to quit. It becomes part of your routine. If you can remind yourself of this statistic, it might help you keep on track.
Finding someone to exercise with can also help you stay motivated. You will be less likely to find an excuse to miss a day of exercise if you have made prior arrangements with your exercise partner. You won’t want to let your partner down. It is also a chance to socialize and will seem less like a chore if you are doing it with a friend. And if you treat your work outs as a competition, it will drive you to work harder. This could help both of you attain your goals at an accelerated pace.
Keeping an exercise journal is also an excellent source of motivation. A journal will allow you to record your success. Use a journal to record the number of exercises you performed. Include in the entries the amount of weights, repetitions, and sets you complete. For cardio exercises, record the time and distance you completed. You can measure your arms, chest, waist, and thighs to track your progress. And keep track of the number of days you exercised. Many people find just the act of entering another day of exercise in their journal as motivation.