How Long Does it Really Take to Get Fit?
It’s a question that has been on my mind recently as I struggle to get back to exercising consistently - just how long is it going to take before I feel fit again? How many weeks? How many sessions? And at what point is exercise going to be intrinsically woven into my life so that I am not having to tell myself to get out there and do it? The beginning of any road to fitness (in my experience) is fraught with excuses and spluttering stop starts. With all the best intentions, it seems that sticking to a new routine and adding exercise into a day / week is an uphill battle for many of us.
Forming The Habit
Getting fit is no different (in some ways) than trying to create a new positive habit elsewhere in your life. The difference seems to be the complexity of the habit that makes it tricky to incorporate. Let’s say you want to start drinking more water in your day. You could fill a water bottle each morning and sip it through the day. Easy. Keep that up for a couple of weeks and you have yourself a new positive habit. Goal achieved.
But getting on a road to fitness is a far more complex habit to form. First off, you need to decide what kind of exercise. Then there’s the time aspect - which days and what time of day can you schedule it in. Not to mention the consideration of cost. Plus you’ll want to think about your enjoyment of any exercise or sport to ensure you keep it up. It’s a lot to factor in, so no wonder forming the habit is not always straightforward and can take time.
Research suggests that forming a new habit that has some form of complexity can take anywhere between 2-6 months of consistent unwavering effort before the habit is solidified as a behaviour. When I read that, it crystallised for me that getting fit requires a plan - not just some Sunday night loose promises that I make to myself for all the good things I’ll achieve in the week ahead - which, so far this year, has been the sum of my planning. My current approach is less of a concrete plan and more ‘wishful thinking with a sprinkling of good intention’. Honestly, I have no idea why I’m not super fit already?!
It’s Not That I Don’t Know What To Do
Since I was a kid I have played sport - my childhood sports included swimming, synchronised swimming, netball, tennis, high board diving, gymnastics, softball - it’s fair to say I kept busy. From young adulthood onwards I have on and off had personal trainers, played competitive netball and tennis, practiced yoga, done pilates reformer, lifted weights and for a period of time, I took up running (well, not running. Jogging. Slow jogging. Interspersed with a little walking when I got too exhausted. A pace runner for the New York Marathon I was not). All this to say, I know fitness. I like exercise. It’s always kind of been there in my life. So why am I in such a bad rut of resisting it right now? Just at the point where it is needed more than ever (hello the post 50 chapter of life).
I can track my current lack of fitness to my exercise habits being broken during Covid (Covid, sigh…it has so much to answer for). Once the habit was broken I have really really struggled to get back on track. Plus I see the changes in my body happening due to being a 50+ woman - loss of muscle mass and a thickening waist amongst the more disappointing of changes - and these, strangely, put me off exercising, even though they should be the very things that compel me to do more. I don’t like what I see, so I don’t want to see it. Something like that. A grappling with a new body that I’ve let slide and now have to wrestle back into a place of strength that it is resisting. The climb right now seems higher than before and I’m exhausted before I’ve begun (and very much rueing the fact that I didn’t keep up my fitness over these past age-accelerating years). Now I have a challenge ahead of me. Regret is futile. The only answer now is to get going and learn my lesson to not let it slip out of my life again.
Barriers to Getting Fit
It’s natural that lots of us have barriers that creep in when we try and face getting fit again. I have tried to examine what these barriers are for me and it basically boils down to one. The feeling that I need to be a little bit fit before I can join an exercise class.
It’s a bit ridiculous but there you have it. I don’t want to join an exercise group until I have a base level of fitness to work from. So my thinking goes something like this “I need to join an organised exercise group so that I’m motivated to keep going. But I need to first get a little bit fit so I don’t feel overwhelmed and unwell in the class (no one wants to be the person who has to stop because they think they might pass out or puke) so I’ll just workout on my own for a couple of weeks until I’m fitter - then I’ll be ready to join”. The problem is, left to my own devices, I don’t stick to the working out on my own bit of the equation (which is why I need to join an organised exercise group) and so I stay in a loop of not getting fit - always waiting to be ‘just fit enough’ to join an organised group. It’s a bit idiotic - especially given I recognise the pattern of thinking and see it as a barrier to achieving my goal. (I’m eye-rolling at myself as I type this).
Another barrier to the habit forming element of getting fit is that feeling of setting a goal “this week I’m going to exercise everyday” only to find by Wednesday that you’ve skipped a day - and then, why bother to continue, promise broken. “Oh well” we tell ourselves “I’ll try again next week” rather than just picking up and forging on, skipped day be damned. This all or nothing approach is terrible. We can’t throw everything out of the window the minute we don’t meet our own expectations. Miss a day? Keep going. A friend used to be the head coach of fitness for the Sydney Swans AFL team in Australia - he had a simple requirement from the team - never have a zero. On a scale of zero to five (five being an exercise session that pushes you as far as you can go, four being a hard work out, three a moderate workout and so on - well, a zero is doing nothing). Don’t have a day with a zero. Do something. Anything. Go for a walk, do some yoga, but don’t do nothing. I’ve always tried to adhere to this even when I’ve fallen off the horse in terms of committing to some grand exercise plan. Don’t have a zero. I’ll put on my sneakers and go for a walk. It’s better than nothing.
Making a Plan
It seems to me that the best path forward is to make a plan and stick to it. Oh the hilarity of writing something so simple. But really, that’s it. So..here is what I know to be true for the vast majority of us:
Find an exercise you genuinely like. Small caveat for this one - you also need to be doing the right kind of exercise to push your fitness forward and sometimes we start out really not enjoying something but stick with it long enough (usually 7 weeks) and you turn a corner and start looking forward to it. Keep that in your mind. 7 weeks. It’s the magic number to go from “oh god I don’t want to do this” to “I can’t wait to go”. Tell yourself that every time you try and make an excuse to not go because you don’t want to. One foot in front of the other - don’t let your brain trick you into not going. All that being said, if you really hate something don’t bother starting it. Life is too short.
Be accountable to somebody else. A well known much used strategy. If you sign up to personal training you’re very unlikely to skip your sesssion. It’s an appointment and you need a good reason not to go. Strong accountability is key and not all accountability is created equal. Take signing up for a package of classes for example. If it doesn’t matter to anyone else whether you show up or not, chances are you’ll be more likely to make your inner excuses and not go. It’s kind of a false sense of accountability that can crumble pretty fast (there’s a reason that lots of places want you to sign up for packages - because they know that often it’s money for nothing as people fall off the bandwagon pretty fast). Strong accountability though doesn’t need to be a personal trainer - it can be committing to training with a friend (as long as you both stick to the commitment and not convince each other to go for coffee instead).
Be prepared for it to take time. This is one of my failings. I do a couple of sessions in the gym and all of a sudden think job done, I’m back on the fitness track. Not so fast. Steady and slow wins the race. For this, I think it helps to have a moment in the future that you’re working towards. This time of the year is perfect for that because we have summer holidays starting in about 10 weeks. It’s a good chunk of time between now and then to get our heads down and form a new exercise habit and get back on the path to fitness.
Make it fun. This kind of links with the first point. I find when I exercise with friends I enjoy it more and therefore I’m more likely to keep going. It’s time with friends and working out - a great combination if you can make it work.
Variety is the spice of life. If you can, do more than one kind of exercise so it doesn’t get boring. Maybe a PT session one day, a game of tennis or a yoga class another, plus a long walk on another day. Whatever the combination, I do think a bit of variety helps to keep things interesting and also, from an injury point of view, helps to guard against using your muscles repetitively which can lead to an imbalance and injury.
What do the Professionals Say
I am but a mere mortal (and as we’ve established, I am trying to find my way back to fitness) so for this article, I wanted to speak to a couple of fitness professionals to see what they had to say on the general topic of getting fit, staying fit and everything in between.
Wander past Core Collective Dempsey in the mornings and you’ll no doubt see Dan training and encouraging his small group fitness classes - music playing, women and men at different stations lifting weights, everyone sweating and having fun. He is a dedicated personal trainer and has years of experience helping people to get fit, so I put some questions to him.
How does someone know when they’ve reached a level of fitness where they can say “I’m fit”?
Dan: First of all in order to establish if a person is ‘fit’ I think it’s important to understand what it is they need to be fit enough for, or what they see as ‘fit’. Being fit means different things to different people. Perhaps someone wants to be able to put their shoes and socks on pain-free when they wake up. Or not be out of breath walking to the bus stop. Maybe they want to run a marathon. It comes down to what level they are starting at and where they want to finish. Fitness and ‘being fit’ should be a lifelong journey so truthfully, we never quite arrive at the destination - we just keep going and adding to our fitness over time.
My personal goal for all my clients is to not only be happy with what they see in the mirror (which is a mental thing) but also to feel like they can complete whatever daily challenges the body encounters (this is a physical need). The time this will take also depends on the amount of time they can commit to training for this goal and how seriously they are willing to take other lifestyle changes such as improving sleep quality and diet which as we know play key roles too. If it’s as simple as a distance run or a race then completion will prove they were in fact “fit enough” otherwise as a simple rule, we should always look to be just 1% better everyday.
What tips do you have for sticking to an exercise program?
For an individual that’s completely new to fitness, then a few short term goals work best in my experience. Take for example someone that is looking to exercise to help them lose weight - perhaps they want to drop from 90kg-80kg (which is about 70% of my male clients’ goals). I would make 85kg our first target in 1-2 months as it is much more realistic. Then once the 85kg goal is achieved, hopefully my client is in a great position to start working towards the original 80kg goal and has more understanding of what is required to get there (as well as starting to enjoy some physical results which in turn boosts confidence and mentality).
What advice would you give someone at the start of their journey to getting fit?
Don’t compare yourself to others. Remember that everyone is different and we have to try and become the best version of ourselves. What takes someone 2 months might take another 3 months, either way nothing will be achieved without some level of commitment and change - mentally you also have to be ready to put in the work. Without expecting too much too soon, trust in the process and be patient.
Also, don’t be put off by lack of results in your first few weeks of training, you will not fix years of poor lifestyle choices by working out and eating salad for 3 weeks. Identify a few areas that you can improve on first and then start to build in the more complicated blocks. Think of your body like a cake, the quality and quantity of what you eat will determine your size, what you decide to do from a training point of view will be the icing and determine the way you look. You can’t expect to see much muscle definition if you are not doing resistance training (lifting weights) for example.
How does fitness link in with other lifestyle choices and how do we maximise our chances of getting fit?
Once you start to feel like you are in a comfortable place, then it is time to really start dialling in on the finer details of your lifestyle. I would consider myself very fit, but there is always room for improvement so if I’m preparing for a competition or leading a fitness retreat then I make small lifestyle changes too. I supercharge my diet and cut out any mid-week alcohol which in turn helps with better sleep, which in turn helps with better recovery. Everything works in sync together - so to get the best out of your fitness journey you also need to consider the other contributing lifestyle factors that lead to overall good health and fitness.
It’s hard to sustain multiple changes, but you can consistently try to add better discipline to your lifestyle and doing these over time will help you move closer towards your desired fitness levels.
Lastly, this process has to be somewhat enjoyable and in an environment that you can keep going back to. I know from personal feedback that I have created a fun and safe community to train in with my outdoor small group classes. Allowing clients both old and new to feel comfortable and constantly motivated by others. Surround yourself with likeminded people, listen and learn from them and you will thrive.
If you would like to find out more about personal training or the many daily classes that run throughout the week at Core Collective Dempsey, reach out to Dan.
Daniel Hammond
Ph: 9067 6772
@hiitwithhammo - for class schedule
Special Edit Club Offer: Dan is offering Edit Club members a free trial session and consultation. If you would like to take up this offer, contact Dan as per above details and let him know you are part of The Edit Club.
Christy is the founder of Motiv8 Fitness and Nutrition which offers small group class training and a run club, plus personal training. With a combination of HIIT and strength training, Christy has created a community within her fitness classes where coming together in the mornings at the Botanic Gardens has become a much loved part of her clients’ week. We sat down with Christy to get her take on how to get fit and how to stick to it.
In your opinion, what does it take to get fit?
Christy: Regular exercise, nutrition, good quality sleep and consistency. The ideal is to find an activity that you enjoy as you’re much more likely to stick with it. Be realistic and set yourself achievable goals. Surround yourself with likeminded people, friends and family or join a fitness community. The goal is for fitness and a healthier lifestyle in general to become a habit.
How does someone know when they're reached a level of fitness that is meaningful?
Reaching a meaningful level of fitness is subjective and will depend on the initial goal. For some, it may be about feeling healthier and more energetic; for others it could be performing better in a sport or in the gym. Whatever it is, it’s important to celebrate the achievements and the positive changes.
What do you think the barriers are that stop people from getting to a point to a relative level of fitness?
Motivation.
Time.
Confidence.
Health issues and/or injury.
Unrealistic goals.
How do you help people to overcome these challenges?
Part of my job is to help my clients understand what motivates them and then build that into their personal fitness journey. In our group classes we focus on progress not perfection, within a welcoming and supportive environment. We always offer exercise modifications to accommodate current fitness levels and/or physical limitations.
For our PT clients, we can tailor the session to efficiently use the available time to focus on their specific goals. Regular check-ins and encouragement helps keep everyone on track and accountable.
What advice would you give someone who is starting out on their fitness journey and what steps do they need to take?
Start small and build-up to bigger goals. It’s important to have realistic expectations when first starting on the journey, so set small, measurable and achievable goals. Celebrate the small victories and achievements, frequently. Try to surround yourself with likeminded people. Join a group, workout with a friend or engage a Personal Trainer; set a workout schedule and try to keep to it. These things will help keep you accountable. If you can find an activity that you enjoy, you’re more likely to stick with it. Consistency is the key to progress.
How often would you recommend people train?
It will depend on what the goal is, current amount and the type of activity/exercise. I would suggest at least 3-4 times per week for most people.
You have a running club as part of your business, how do you go from being someone who doesn't run to one that enjoys running and could run with others?
Start slowly with a walk/run interval programme e.g. couch to 5k - or Motiv8’s 0-5k Runfit session. The idea is to gradually build up distance and endurance. Set small, realistic goals and celebrate the achievements along the way. But be consistent! Joining a group or running community can provide support, camaraderie and motivation. Surrounding yourself with others who have a passion for running can influence and inspire.
What's the secret to staying fit?
My advice would be:
Be consistent - keep showing up even when you may not want to! Something is always better than nothing.
Ensure quality, restful sleep.
Get your daily steps in.
Strength train.
Good nutrition, prioritising protein.
If you would like to know more about the Motiv8 class schedule or personal training, reach out to Christy
Christy
Motiv8 Fitness and Nutrition
Special Edit Club Offer: Christy offers a free trial for any group class for first timers. And as a special offer for The Edit Club members, 50% discount on an introductory personal training session. Contact Christy on the details provided above to book in and let her know you are part of The Edit Club.
And so it seems…the answer is fairly clear. Make a plan and stick to it - and make sure you find it fun and motivating - whether that is the type of exercise or who you do it with, in an ideal world, a combination of the two. Clearly getting fit doesn’t happen over night - I think we’ve established it takes consistent effort over time, but I will say this - even if the journey is a long one (and for me right now, feels like a bit of a hill to climb) I also know that the positive effects of exercising kick in almost immediately - even if you don’t see any outward tangible results straight away. The feeling in your body at the end of the day when you have moved it in a physically demanding way is a nice one. A kind of satisfactory fatigue that indicates “I did something today”. I like that feeling. And witnessing the smallest of changes occur, whether it is the hint of muscle definition or extra stamina and pep can motivate us all to keep going. A mere glimpse of the positive changes to come.
As both Dan and Christy attest to, being fit is a lifelong journey and one that is critical to a healthy lifespan. The sooner we find our way with it, the better for our overall health and wellness for the years to come.
Thanks for being here for the fitness chat. Until next time…
