The beginning of a new year is always a time for reflections, resolutions, and personal decisions in the lives of many people. Perhaps that's why January sees the highest number of gym registrations... but from March onwards, there is a significant drop in daily usage, and cancellations begin.
The challenge is not in starting but in maintaining discipline throughout the year!
Learn what to do to maintain workout discipline and resilience...
Physical exercise is crucial for those aiming to stay healthy and in shape. That's why gyms are filled with people signing up every month, not just in January. However, many users cancel during these months, with a large percentage of dropouts occurring within the first three months of registration. Cases of people maintaining an active membership throughout the year with frequent gym visits are rare.
For those working out at home, it's even more challenging. Without the social aspect, bright lights, inviting music, group classes, and instructors, maintaining workout discipline becomes much harder.
Those starting out need clear information from instructors to mentally prepare for the future and avoid setbacks. Competent professionals consider the psychological aspect of training. They explain that there will be planned or unplanned breaks throughout the year and guide how training should be approached during or after these periods.
I'll provide some examples:
- Vacation
- Illness
- Holidays (Christmas, New Year, Carnival)
- Travel
- Injuries or minor surgeries
In my recent case, I had to stop for a week due to a minor dental surgery. This happened when I felt ready to advance my training, but given the circumstances, I decided to maintain the previous week's routine to avoid a more significant setback. The following week, I managed to maintain my regular workouts with only a slight dip, which didn't prevent me from completing the exercises. In the subsequent week, I continued training, albeit with more ease, and that's when I altered the plan.
If I hadn't handled it this way and had changed the training plan as soon as I felt I could, I would have experienced a significant setback right after the break. Not only would my body have suffered, but the psychological aspect would have been affected by the failure. That's why I often say that the key to success in training (and beyond) is - Planning.
How to Plan Your Workout Routine?
Regardless of your current phase, whether starting or with years of experience, you should plan a training macrocycle. It's called a macrocycle because it starts with a macro view of training, i.e., long-term.
Therefore, it's crucial to determine annual training cycles. In this plan, include scheduled breaks, festive seasons, vacations, and periods of anticipated workload. For these times, set realistic goals and ask yourself - Do I need to stop completely, or can I manage some workouts? Based on past experiences, you'll understand what approach might work.
Sometimes, you may find that taking just a week off could leave you in better shape than before. This break can be beneficial and even necessary after several weeks or months of training. However, it's not always linear, and a performance decline is typical, especially during longer breaks.
Unforeseen events in your life may force you to stop training. Be prepared for these moments. For instance, opt for a simpler workout with less frequency, or if a complete break is necessary, take a step back in your training program (e.g., fewer sets, less weight, or fewer repetitions).
Knowing how to approach these situations is crucial for the success of your workout plan. More important than maintaining workout discipline is reacting to life's circumstances. Training shouldn't be everything in your life; it should integrate into it. This perspective is by far the healthiest. If you're or want to become a professional athlete, that's a topic for another article...
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