By Kassia Garfield, EdD, PT, DPT, ATC, OCS, COMT, Cert. DN
As the new year begins, the gym fills up with people determined to transform their bodies and improve their health. Strength training is a common New Year’s resolution, with many setting goals to build muscle, get stronger or improve overall fitness. But, by the time February or March rolls around, many find themselves struggling to stay committed to their weightlifting routine. I always tell people you should work out because you LOVE your body, not because you hate it. Here are a few reasons why it might be hard to keep up the routine or goal.
1. The Initial Motivation Fades
At the start of the year, the excitement of setting a fitness goal can be incredibly motivating. Whether it’s hitting new personal records or achieving a weight loss goal, the vision of success can fuel workouts for the first few weeks. However, as time goes on, that initial enthusiasm often fades. Strength training is a slow process—muscle growth and strength development take time. After a few weeks, when progress isn’t as immediately visible as one might hope, motivation starts to dwindle. The excitement that once drove you to the gym can give way to the realization that results take time and effort, leading many to lose focus.
2. Winter Fatigue and Lack of Energy
Strength training requires energy and consistency, and when it’s cold, dark, and gloomy outside, it’s easy to feel drained. The winter months are notoriously difficult for those trying to stick to a regular fitness routine, and for strength training specifically, the lack of sunlight and shorter days can leave people feeling sluggish. Seasonal affective disorder (SAD), which affects many during the winter, can exacerbate this feeling of fatigue, making it harder to get motivated to go to the gym, let alone lift heavy weights. It’s hard to push yourself to train your muscles when you’re battling low energy and a lack of enthusiasm for physical activity. This is when a buddy system helps to keep the motivation and routine. Accountability is the best way stick to a goal!
3. Unrealistic Expectations and Overloading
A common pitfall for those starting a strength training regimen in the new year is setting unrealistic expectations. Many people dive into intense lifting programs with the goal of seeing drastic changes within a few weeks. They may aim to lift heavier weights, work out six days a week, or drastically increase the volume of their workouts without giving their body the time it needs to recover. Strength training requires patience and consistent effort, but when the immediate results are slow to show, it can feel discouraging. Here at MaxStrength Fitness we expect twice a week. This is realistic, attainable and can fit into a schedule easily. Sometimes, it’s important to be kind to yourself during a transition and when making new habits.
4. The Challenge of Building Habits
Strength training, like any form of exercise, requires building a consistent habit. However, forming a new habit takes time, and strength training isn’t an instant gratification process. At first, lifting weights might feel difficult or uncomfortable, and progress may seem incremental. Many people expect fast results, but muscle growth takes several weeks, if not months, to notice. Especially the older you are, the longer results take. Without a solid routine in place, it’s easy to skip workouts or feel unmotivated. Hiring a professional, finding a buddy, or adding something to a routine you already have is an easy way to help with this hang up.
Work Out Because You Love Your Body!
Strength training resolutions are often abandoned during this time of year due to fading motivation, winter fatigue, unrealistic expectations, and the difficulty of habit-building, but strength training is one of the best gifts you can give yourself! Muscle is the fountain of youth. However, success in strength training isn’t about quick fixes or flawless consistency. It’s about gradual progress and persistence. If you’ve found yourself struggling, it’s normal! Remember, even small steps forward are steps toward becoming stronger.
If you need help and guidance, MaxStrength Fitness offers one on one personal training that is appointment based in a climate controlled environment. Reach out if you need help!
