If you’ve ever signed up for a gym or studio membership with high hopes of using it regularly only to keep thinking of reasons you shouldn’t go, you’re not alone. Online workout platform Kic recently asked 4,000 Australian women if they’d ever paid for a gym or fitness studio membership that they didn’t use at some point and 80% said yes.
Steph Claire Smith who runs Kic with her best friend Laura Henshaw says telling yourself ‘this week is a write-off” and “the diet starts Monday” is messaging that’s drilled into us by toxic diet and exercise culture.
“It makes us feel like we need to completely overhaul our routines to live a ‘healthy’ lifestyle,” says Smith. Here she shares her hacks for making the most of your gym or studio membership so your pass never collects dust.
Don’t Wait For a New Week, Month or Year
Smith says what she sees all the time with the Kic community is that Mondays are the busiest days to work out. Everyone is keen to reset and start their week on the right track.
“While there’s absolutely nothing wrong with a fresh start, why wait for a specific day or the new year to move your body when you could start again today?,” she says. “The more we put something off, the more overwhelming it becomes.”
This should be your reminder to schedule your next gym session (if you have a membership!) and to show up for yourself. Once your endorphins start flowing, you’ll ask yourself why you hadn’t done it sooner. Smith calls it ‘progress over perfection’.
Mix Up Your Workouts
Smith suggests you mix up your workouts to keep them exciting and to challenge your body in new ways. It’s easy to get stuck in a rut when you’re doing the same workout again and again.
“Not only does mixing up your workouts make them more enjoyable — meaning you’ll look forward to your next gym session – but it also helps to improve your overall fitness by targeting different muscle groups and energy systems,’” she says.
Step into the Gym With a Plan
One of the biggest mistakes Smith says people make at the gym is going without a plan. Without structure, it’s easy to feel lost or overwhelmed by all the equipment, she says.
“If you spend your time wandering around the gym, not knowing what to do, and find yourself on the treadmill every time, you’ll no doubt feel pretty uninspired for your next workout,” Smith says. “It’s crazy how confident you can feel when you walk in with a plan.”
Having a plan saves time and ensures you’re working out effectively and efficiently. Plus, Smith says, when you’re following a progressive program, you can set a goal to work towards. Who doesn’t love a challenge?
Kic recently launched a new Express Lift program with workouts lasting 20-30 minutes. Each has detailed exercise breakdowns so you can perfect your form. You can choose from 1-5 workouts per week, whatever works for you. Smith likens it to having a personal trainer in your back pocket.
Be Realistic and Kind to Yourself
Finally Smith says you should ditch the ‘all or nothing’ approach and be kind to yourself. Look at your week and map out how many gym or studio sessions you can fit in — realistically.
“For me I can usually commit to two gym sessions,” she says. “Some weeks I know that won’t be possible and that’s totally okay.”
Smith’s hot tip: complement your gym sessions with at-home workouts. It’s the best way to prioritise movement when you’re too busy to make it to the gym. Smith aims to do 1-2 Kic Pilates classes per week, 2-3 gym sessions and a long walk on the weekend.
Whatever your routine will be, find a gym membership to match it. If you think you can only commit to one session per week — which Smith says is still amazing — you might want to go for a casual membership instead of a monthly or annual membership. Focus on the cost per use, not the best monetary option.
“Most importantly you’ll feel better for moving your body,” says Smith. “Girl math, your mental health is priceless.”
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