12 Practical Tips to Get Your Training Back on Track

January is the busiest time of the year for health clubs sign-ups, but after that first month about a third of those newbies will show up only about once a week. Within five months, 80 percent of them will quit altogether. To avoid becoming a gym dropout, here are 12 tips to help you stay the course. 

  1. Get a training partner: Having a training partner, preferably one who shares your fitness goals, increases your commitment to training. It also provides a sense of accountability as your training partner is relying on you to show up. 
  2. Change training partners: If your training partner is not as committed as you to training, their behavior can negatively affect your motivation. Especially on those training days where you want to push yourself or just need a good spotter, having your training partner skip out on you can be a downer that may affect the quality of your workout. As a general rule, avoid seeking family members as training partners because they are often more lenient when it comes to allowing you to slack off or skip a workout. 
  3. Make a written contract with yourself with penalties: One of the common motivational tools for working out is to reward yourself whenever you accomplish a goal. Another approach that has some interesting research to back it up si to punish yourself if you do not achieve your goals. Seriously. 
  4. Change gyms: Changing gyms may be just the spark you need to take your training to the next level and stay there. Often you get burnt out using the same resistance training machines, or find that some of the machines you have been using at your gyms are not comfortable. Joining a new gym with different brands of equipment may make your workouts more enjoyable and increase your training drive. Consider, however, that if you join a gym in January it's probably going to be crowded - don't worry, a significant number of these members will be gone by February. 

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