Exercise adherence

Exercise adherence is how consistently a client follows an exercise program over time.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 29.} Helms and colleagues place it at the base of their training pyramid because even good programming depends on the client being able to stick with it.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 29.} In one study cited by the NSCA, fewer than half of those who began regular physical activity were still involved six months later.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 137.}

Helms and colleagues recommend training that fits the client’s life, is enjoyable and can be adjusted when circumstances change.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 29.} A slightly suboptimal plan the client follows beats an ideal-looking plan they repeatedly abandon.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 32.}

In practice

Start with familiar activities and offer choices between equally useful options.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 149.} Point out small wins, such as a 5-pound increase on a lift.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 149.}

Plan for lapses: travel, holidays, illness and family obligations are predictable high-risk situations, and a backup plan helps keep a missed session from becoming a relapse.^{5Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 1002.}

Positive reinforcement makes a behavior more likely to recur, while focusing on a client’s shortcomings works like punishment and makes it less likely.^{6Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 145.} Social support can include check-ins by phone, text or email and help bringing family members on board.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 149.}