Getting Back in the Gym: A Behavioral Science Perspective
Joe has a bit of anxiety about working out. Once a decorated student-athlete, he has been sedentary for the past few years and feels uncertain about what to do next.
His first hurdle is comparison — the perennial thief of joy. Joe knows that his abilities aren’t what they used to be. He also realizes that using his past performance as a baseline is unmotivating.
With all these thoughts clouding his head, how can Joe get the inspiration to start back up at the gym?
In the quest for fitness, it is essential for all of us to recognize that the journey is as much about mental resilience and behavioral adaptation as it is about physical exertion. Cognitive biases and heuristics are all critical components that can either propel an individual forward or hinder their progress.
By creating environments that encourage incremental progress, leveraging social support systems, and managing expectations realistically, we can build sustainable and fulfilling fitness habits. This holistic perspective not only enhances personal well-being but also contributes to a healthier, more productive organizational culture.
Expectations vs Reality
The media landscape we live in frequently broadcasts that effective exercise is a question of going big or going home. Given the binary choice, Joe has opted to stay home. Descriptive norms1—expectations about the behaviors of others—introduce a level of friction to beginners if they are concerned about or anticipate “violating” those norms.
Many of us don’t feel prepared enough to simply show up at a gym and grind like a Navy SEAL—and feel that we will be socially penalized for this lack of intensity. However, the most successful exercisers tend to focus on consistency before intensity. Reordering our priorities at the gym can help us break inertia and reach escape velocity. Especially since many fitness spaces are, in reality, welcoming and accessible.
References
- Unicef (2021, November). https://www.unicef.org/media/111061/file/Social-norms-definitions-2021.pdf
- Fogg, B. (2023a, December 5). Behavior model. behaviormodel. https://behaviormodel.org/
- Abrahams, M. (2023, April 18). Building habits: The key to lasting behavior change. Stanford Graduate School of Business. https://www.gsb.stanford.edu/insights/building-habits-key-lasting-behavior-change
- Mandsager, K., Harb, S., Cremer, P., Phelan, D., Nissen, S. E., & Jaber, W. (2018). Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Network Open, 1(6). https://doi.org/10.1001/jamanetworkopen.2018.3605
- Slemp, G. R., Field, J. G., Ryan, R. M., Forner, V. W., Van den Broeck, A., & Lewis, K. J. (n.d.). Interpersonal Supports for Basic Psychological Needs and Their Relations With Motivation, Well-Being, and Performance: A Meta-Analysis. Self Determination Theory. https://selfdeterminationtheory.org/wp-content/uploads/2024/02/2024_SlempFieldRyanEtAl_Interpersonal.pdf
- Yang, R. (2023, February 18). You’re doing gamification wrong: Dual Loops explained. Medium. https://uxdesign.cc/youre-doing-gamification-wrong-dual-loops-explained-38a762c56ef4
- Hulin, B. T., Gabbett, T. J., Lawson, D. W., Caputi, P., & Sampson, J. A. (2015). The acute: chronic workload ratio predicts injury: High chronic workload may decrease injury risk in elite rugby league players. British Journal of Sports Medicine, 50(4), 231–236. https://doi.org/10.1136/bjsports-2015-094817
- Fogg, B. (2023a, April 18). Building habits: The key to lasting behavior change. Stanford Graduate School of Business. https://www.gsb.stanford.edu/insights/building-habits-key-lasting-behavior-change
- Berry, L. L., Mirabito, A. M., & Baun, W. B. (2014, August 1). What’s the hard return on employee wellness programs? Harvard Business Review. https://hbr.org/2010/12/whats-the-hard-return-on-employee-wellness-programs
About the Author
Geoff Girvitz
Geoff has worked in the field of health and behavior change since 2005 and founded Bang Personal Training and Dad Strength as community-centred health solutions. He has worked with BJ Fogg, Thrive Global, The Behavior Design Collective, and Precision Nutrition—and has been featured in GQ, Vice, and The Globe and Mail. Geoff is trained in Fogg Behaviour Design and combines his in-the-trenches understanding with systems-level thinking to contribute to health and human thriving.
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