How to beat a fitness rut

ARTICLE

27 October 2021

5 mins read

Physical health Wellness

At some point in your life, you’re likely to experience a fitness rut. AIA Vitality Ambassador Michael Abdallah explains how to reignite your motivation and smash your exercise goals.

A physical fitness plateau – or burnout – can sometimes feel like an insurmountable wall. To Physical Trainer and Wellness Coach Michael Abdallah, burnout is a combination of factors – including the quality of your workout, recovery, and how strong you feel performing the exercises compared to how you normally feel.

In this article, Michael shares five easy tips to get out of your rut and back into the groove.

1. Adjust your mindset

If you’re struggling to get excited about your fitness routine, then it’s time to shake things up. Studies have shown simply going through the motions when you’re disengaged from your routine tends to make things worse. To combat this, Michael suggests reframing your mindset on your training regime. A simple first step is updating and changing your exercise programs for your body to remain physically challenged.

“Taking time away from the boring repetitive soul-destroying routine that led to the loss of appetite to exercise in the first place is important,” Michael explains.

“I don’t think taking time away will help reset anything if their mindset hasn’t changed about themselves. Shift the drudgery of training to the liberation of simply enjoying yourself – and being active is a great reset.

2. Aim for consistency

Establishing a rhythm is critical in overcoming a fitness slump. Michael suggests planning a basic workout routine to start with, then sticking to it.

“The best way to get back into a routine is by being consistent with your workouts,” Michael says.

“If you set yourself the task of working out four times a week then keep that consistent. Training with intention and having structure will always help you continue to see improvements over the long run.”

After getting back into the swing of things, ensure you’re gradually increasing either the duration or the intensity (or both) of the workout programs you’re creating. However, keep in mind a new routine takes time to establish – and adding too many changes in a day (or program) may lead to “behaviour relapse”, leading to yet another fitness slump. Be realistic with both your expectations and your routine planning.

How tottenham hotspur players beat burnout

Anton Blackwood is an international development coach with Tottenham Hotspur Football Club in London – who AIA are Global Principal Partner of. Here, he shares how the elite players of Tottenham Hotspur beat burnout during training, and how you can incorporate those same principles into your own programs.

“Recovery sessions are key. We tailor our programs for the players in a periodised approach where they’ll be taken far away from the game. For example, if the match is on a Sunday, it'll be a recovery day on Monday, then we’ll start to build them back up across the week spaced with recovery sessions to prepare them for the next game.

Whether you're an elite athlete or at a recreational level, it’s important to progressively overload. Start off by doing a little bit, then over time, gradually increase the volume. Make sure you're having your rest days as well. A common mistake for people just starting out is being in a rush and saying, ‘I need to do a lot and train every day.’

Gradually build yourself up to the point where you can adapt to the training. If you do too much too soon, there’s a higher risk of injury – which means going back to the start. That’s when it can become very unmotivating.”

3. Refresh your playlist

Music is a great tool for your workouts, especially when things are feeling a little stale. Studies have shown that listening to different types of music can play an effect in reducing the rating of perceived exertion (RPE) and improves physical and mental performance during high-intensity exercise.

Michael echoes this sentiment, adding that music simply “adds fuel to your training mojo”.

“It’s like when you play a new song you’re obsessed with in your car – and it makes you want to go for longer drives.”

4. Start today (not tomorrow)

Get started sooner rather than later. Turning an exercise routine into a habit takes time – with studies suggesting an average of 66 days before a new routine becomes concrete.

“Just start! Be decisive – procrastinating will hinder your progress,” Michael says.

“Successful people are decisive people, once you commit to your accountability agreement, that’s it! You’ve decided – let nothing get in your way for the duration of that agreement. Once you’ve completed it, set a new agreement with bigger goals and compete against your past self.”

Don’t forget to reward yourself after completing your routine. Studies have also shown that habits are more easily formed when a perceived reward lies at the finish line – which is something Michael also agrees with.

“Habits that are immediately rewarding and satisfying are more than likely to be repeated, so keep your tasks simple and add some sort of reward at the end of the week.”

5. Hold yourself accountable

Accountability is the cornerstone of any personal choice you undertake in life – including a new fitness plan. While having an accountability buddy is a great idea, Michael believes the “onus needs to start with you”.

“The best way to make yourself feel empowered is to feel like ‘you’ve got this’. I would start with a personal accountability agreement,” Michael explains.

“Sign your letter of intention and hang it up all over your house. I mean everywhere – on the fridge, bedroom and bathroom doors, even the ceiling that’s right above your bed. By doing so, you’ll increase the odds of the success of your program. The message here is that changing your life doesn’t need a source of motivation because you’ll continue to search for the next fix of motivation. All you ever need is a clearer picture of who you identify yourself to be and some structure.”

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

Share

This inspirational content is brought to you by AIA Vitality

AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *

This field is required.

Email address *

Must be valid email.

I have read and understood AIA Australia’s privacy policy. I acknowledge and consent to the collection, use and disclosure of my personal information as detailed in the privacy policy.

Please agree with above statements