Likely the most common barrier to exercise/going to the gym. Lack of knowledge of what to do means not only summoning the will to get to the gym, but having to figure out what to do as well.

It’s easy to find resources on youtube and instagram, but it can be difficult to know what is right for you. For my client’s, it was coaching that helped them learn what to do and overcome this barrier.

I designed this program specifically for people who want to get back to the gym and/or are just returning to the gym. However, it’s also useful for people who need some general direction and guidance.

The first week is designed to re-establish the gym as a feasible habit without overwhelming. The second is for guiding you towards what a healthy progression looks like.

Motivation is tricky. It comes and goes. The key here is utilizing the motivation when you have it and finding ways to not rely on it long term.

When the motivation is there, use it. If you feel motivated, go to the gym in that moment. If you can’t, get your gym bag ready for later. If you can’t do that, get your playlist ready. Text an accountability partner, your friend, your trainer, coach, etc. Let them know you’ll be going. Take advantage of motivation when it arises.

Lower your standards for success. Success isn’t always, “I made it to the gym 4x this week, worked out for an hour each time, ran on the treadmill and hit my macros each day.” Setting your goals too high can be overwhelming, unrealistic, and can actually lower the likelihood that you do anything at all. You’ve probably heard before, “you need to walk before you can run". Well, it’s true in fitness as well. If you can’t summon the will to workout for an hour, workout for 30 minutes. If that’s too much, 15. Lower your targets to where you’re at. Getting to the gym, for even 1/4th of the workout is a win on a day you otherwise would have skipped entirely.

Make the gym part of your routine.

Don’t figure out when to go, what muscle group you’ll train, what you’ll wear or even what you’ll eat, on the spot. Figure out what times during the week work for you and stick to it. Pack your gym bag the day before, know exactly what you’ll do, what your pre-workout meal will be. Then, attach going to the gym to an easier part of your routine. For example, at 6pm, eat an energy bar and drink a bottle of water so you’re ready to workout at 6:30. Mix your creatine right after, change into your gym gear and start your gym playlist. Then, head to the gym. Simple, but the more you repeat your routine, the less mental energy you’ll have to use to get it done.

If you can’t make time now, accept you never will. “Having time" to exercise isn’t about having time, it’s about making time. Everyone is busy, (admittedly, some more than others) But if your health and wellness is a priority, then you’ll need to make time to prioritize it. Getting back to the gym doesn’t need to take hours each week. 30-45 minutes 3x a week is enough to see and feel real change.

How do I do that? Easier said than done, but almost always possible. Schedule your workouts like appointments. Know when you’re going, don’t wait until you feel you have the time. Don’t waste time, keep your sessions short and focused. Plan ahead, have your gym bag, pre-workout and favorite water bottle ready to go. Shorten the workout if needed.

A couple suggestions, if you’re still strapped for time, choose a gym accessible on your way to and from work. Go directly from work, or first thing before work. Go only twice a week, higher intensity, limit your workouts to 30-45 minutes. Choose one day during the work week and one weekend day. Gotta feed the pets? Get an auto feeder. Need to walk the dog? hire a walker. Still not enough time? Check if there’s an in office gym.

To be consistent with exercise you need to make it harder to back out than it is to follow through.

The most effective method for this that I’ve found is having an accountability partner. This can be a gym partner, trainer, or friend. It’s much harder to skip the gym when you have someone relying on you to be there, or someone who’s gonna give you shit for not staying accountable.

For my clients, when we’re in person they know I’m at the gym waiting for them, they’ve paid money to be there and not showing up means not just hindering their own goals but also inconveniencing me and losing money.

For my online clients, I can see when they begin and end their workouts. They know that if they don’t do their workouts, I’ll know it and be messaging them about it to see what happened.

I heard the analogy once, “throw the backpack over the fence”, and I think about it when I find myself putting something off. You don’t need to feel ready to do the thing, you just need to do it. If you throw your backpack over the fence, you’re climbing over too, you’ve already begun and there’s no going back. Just buy your gym membership, get that training package, throw the backpack over the fence.

Everyone has gym anxiety when they begin. Confidence in a new arena is earned not inherent. Walking into a gym when you’re unfamiliar with the environment can be massively overwhelming. There’s likely to be equipment you’ve never seen, gym bros huffing and puffing, culture you’re unfamiliar with, it can be daunting. Give yourself grace and allow yourself to feel anxious.

One of the best ways to overcome this is to have a guide. Have a friend who’s more familiar with gym culture come workout with you. Or, hire a personal trainer for a pack of sessions to become acquainted with the gym. At Logan Square Gym, where I train at, we offer free fitness assessments to help our members learn the ropes.

Take things one day at a time. The reason you’re anxious is because you’re not yet familiar with your environment. You need to learn the ropes, and doing that takes time. Focus on showing up and expanding your boundaries little by little. Don’t be too hard on yourself, before you know it you’ll be one of those gym bros or gym girls huffing and puffing too.