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Be your own personal trainer with
the Trainer To Go Mastery Package!

By Mary Pearsall
Co-Creator of Trainer To Go

Did you know that less than one-third of those who begin an exercise program are still exercising by the end of their first year? The good news is that by knowing what to expect - and developing strategies to overcome the stumbling blocks - you can beat these dropout odds and make a successful transition from beginner to lifelong exerciser.

Week One: The Critical Week
The first week of any exercise program has an extremely high dropout rate. Attempting “too much too soon” often leads to soreness, fatigue and/or injuries. Additionally, unfamiliarity with movements and equipment can prove so frustrating that you may want to throw in the towel.

Your Strategies. Begin slowly, and always warm up, cool down and stretch properly to help prevent soreness and injuries. Work at your own level and gradually increase duration and level of difficulty. It is natural to feel awkward at this point.

Weeks Two to Four: Unrealistic Expectations
Expect some problems “sticking to it” in the coming weeks. Enthusiasm often wanes when pounds don't drop off or muscles don't develop overnight.

Your Strategies. Don't expect immediate dramatic changes in body shape or weight loss. (Doctors recommend losing a maximum of one to two pounds per week). Although changes are happening internally, most external benefits won't become visible for a few more weeks. Add crosstraining activities to your exercise schedule to help prevent overuse injuries and boredom.

Week Twelve Through Month Six: A Crisis of Commitment
Take heart: Physical changes do become obvious at this stage. Increased aerobic capacity, reduced blood pressure, mood elevation, muscle mass increase and weight loss are all possible benefits. So why does one out of every two exercisers give up by the end of the sixth month? Sheer mental drive is often enough to get people through three months, but during months four through six, reality hits. Also, vacations, illnesses or visiting in-laws invariably cause missed sessions, which can further weaken resolve.

Your strategies. If you've been forcing yourself to do something you really don't enjoy, you're likely to quit. To combat this tendency, find a type of exercise you like - one that fits your personality or needs (e.g., early bird vs. night owl workouts, or individual vs. group activity.). Focus on the pleasurable aspects of your routine, such as the early morning sun or class camaraderie. Finally, concentrate on the many benefits your body is reaping, not just in appearance but in general health. These rewards can carry you through this stage.

Months Six Through Nine: The Plateau Factor
Here's where you normally see the greatest gains (stronger heart, lungs, joints and muscles; better stamina; reduced blood pressure, cholesterol, weight and body fat). But another stumbling block looms. Because improvements begin to level off as you become fitter, further progression requires greater intensity and/or frequency. Additionally, as the mental benefits (exercise “high,” improved self-confidence, reduced tension) become “normal,” you may forget what not feeling so good is like! At this point, you become vulnerable to discouragement.

Your strategies. The key is to think long term. If you are not satisfied with your fitness gains, increase your intensity and/or frequency - but be realistic. Further gains will be incremental, since you have probably already achieved your biggest improvements. Try a new sport, machine or class to add variety and interest.

If you make it through these four transition phases to the end of one year, your chances of becoming a lifetime exerciser are virtually 100 per cent - the lifelong health benefits of exercise will be forever yours!

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