Can't Stick To Your Exercise Routine, How Self-Efficacy Is The Key To Unlock Motivation

Self-efficacy is a crucial element in maintaining a successful health routine. As a fitness coach, one of the most challenging tasks is fostering self-efficacy among clients.

Understanding Clients' Self-Efficacy Levels

High Self-Efficacy: Clients with high self-efficacy tend to adhere to exercise programs diligently, exert maximum effort during training, and overcome challenges. They are goal-oriented, plan proactively, and stay committed.

Low Self-Efficacy: On the other hand, clients with low self-efficacy often opt for easy routines, exert minimal effort, and afraid of failing, which may lead to frequent excuses to skip session, eventually, dropping out of the fitness programs.

Both types of clients can be equally interested in fitness.

Self-efficacy, defined as the confidence in one’s ability to complete tasks and achieve goals, is pivotal in navigating challenges during lifestyle changes. While perfection is not the goal, persistence and resilience are key to sticking with a health routine.

Factors Influencing Self-Efficacy

Past Experience

Previous fitness experiences heavily influence current self-efficacy. Factors like facilities, interaction with fitness coaches, and exercise selection play a role. Discussing these experiences with a coach before starting a program is essential.

Physiological Effect

Exercise often leads to physiological effects that “feel” negative —such as panting, muscle soreness, or fatigue—that impact one's perception of exercise. Although inevitable, these effects can “feel” positive again over time with adequate recovery. Adjusting intensity, volume, and exercise choices according to individual traits can bolster self-efficacy.

Emotional State

Negative mood swing and emotional beliefs related to fear, anxiety, anger and frustration will reduce self-efficacy. Be aware of your own emotional state and modify plan accordingly to meet challenges.

Focus On The Long Game

A 60 year old client initially come for back pain release, upon assessment, recommended fitness routine is to strengthen the lower body muscle and increase fitness level to avoid future pain. One strategy I use encouraging clients to envision where they want to be in the future, like planning for their health at age 65, helps refocus their purpose and create meaningful association. Meanwhile, building the body gradually without excessive pressure, create a short term plan with a long term goal in mind will raise their level of self-efficacy

Regardless of age, health history, experience, genetic. Everyone deserves to lead a healthy, fit and happy life. By adopting the right mindset and a well-structured plan, achieving self-efficacy is within reach for anyone seeking to improve their health and lifestyle.

Thank you for reading. I hope to hear from you about any thoughts or questions that you have. Write to me at [email protected] or subscribe to my newsletter