It happens to the best of us: stress, a packed schedule, work and social commitments, and plain old exhaustion get in the way of us fully participating in our exercise regimen. It’s called a workout rut — when you stop exercising as often or as hard as you used to, or perhaps altogether.

Basically, you’re less motivated, in almost every way, to get back to the gym. But how do you know you’re in a fitness rut?

Think of the type of movements and exercises you are doing and ask yourself if it is fulfilling in regard to:

  • My mind – Is this movement intriguing to me? Does it include variety and creative?
  • My heart – Am I enjoying this movement with people I love? Am I in nature or in a space that feels great, fun and with killer music!?
  • My body – Does my body feel safe while being challenged in new ways? Am I accounting for any aches and pains?”

So, you’re in a rut, but how are you going to get out of it?

  1. Remind yourself of your ‘why’

Your ‘why’ is the reason you exercise – plain and simple. With our clients, there comes a very important moment where we help them to identify the reasons they’re looking to exercise in a better way. It’s an extremely important, vulnerable moment for someone to discover, because, if you can find it and connect to it, there’s no stopping you.

“If it’s important enough to you, you will find a way. If it’s not important enough, you’ll find an excuse.”

  1. Find yourself an exercise buddy

An exercise pal can hold you accountable on those days when your schedule is too busy or your sofa feels a little too comfortable. A workout partner can also inspire you to work harder or try something new.

Research shows that people gravitate towards the behaviour of those they exercise with.

  1. Track your progress

This is a fundamental part of The PT Centre progress. Tracking what you’re achieving inside the gym is a tangible strategy that helps you figure out whether or not your workout rut is hurting your health and fitness.

Grab a notebook and track your rep count, weight lifted, scale weight or even body fat percentage…

  1. Check your diet

Give your body the most optimal chance at recovery after a workout rut and fuel it with the right foods – this seems simple but is of vital importance. Meals that emphasize fresh, whole foods and a few lean meats will give you a steady supply of energy and leave you feeling great. Oh, and don’t forget to drink an average of 2-4L of water a day.

If you are always quitting your workout early or stuck in the same easy routine you may not be giving your body what it needs to improve.

  1. Increase your workout intensity

Slow and steady doesn’t always win the race when it comes to results in the fitness world. It’s important to know your limits but always taking it easy will not yield results. Frankly, it can also be pretty boring, which means you’ll be less motivated to pick it up the next day. Beat boredom, save time, and up the ante on your workout with high-intensity interval training (HIIT).

Doing two or three sessions of hard interval training is as effective (if not more) as five or six longer, more moderate exercise sessions.

At the end of the day, being in a rut means that you aren’t enjoying what you’re doing and if you don’t enjoy what you’re doing, you are less likely to keep doing it – right?

Our advice? Find what you genuinely enjoy and go do it. If you don’t enjoy it anymore, do something different. Be adaptable. That’s the best way to create a sustainable practice of physical activity.

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