We all know that it is good to exercise for both physical and psychological health. Many of us have also made a promise to start the new year with regular workouts. But many of us do not manage to persevere for more than a couple of weeks. How do some women maintain their regular exercise regimes? What motivates them to continue when many of us drop out?
In their research, Cara Deininger, Akorede Teriba, and Megan Foley-Nicpon asked 11 experienced women exercisers (aged between 21 and 55 years) what kept them exercising. These women currently worked out at least five days a week. All weight trained, but also participated in a range of activities such as running, walking, HIIT, yoga, or crossfit.
The researchers used what they called a phenomenological research design. It helped to understand women’s lived experiences and the meanings they attached to their exercise participation. The results showed several motivations behind maintaining regular fitness regimes.
Enjoyment and happiness
While the women found value in sustaining a healthy lifestyle to avoid illnesses, they particularly emphasized the mental benefits of exercise. Working out helped to clear the mind and get rid of stress. Some found their exercise sessions almost like therapy. Patricia said: “I can kind of get lost in my thoughts and I think that’s my own therapy session.”
These exercisers also enjoyed their workouts. They gained self-love through exercise and this created happiness in other parts of their lives. Elizabeth explained: “Now I’ve realized it’s not something that has to be done. It just is something that is enjoyable. It’s a supplement to everything else going on in my life . . . [I] feel like I found my best self.”
Finding time for oneself
Exercise was the time that the women devoted themselves. Linda explained that physical exercise was “time that you give yourself, and how can that whole process not be better?”
This was empowering: Becoming physically and mentally stronger when taking the time for self-care came with an increased sense of confidence and power.
Accountability
The women did, however, emphasize the need to create clear goals and then be “accountable” to oneself for achieving them. Jessica was clear that “you have to put in the work if you want to see changes… it’s just hard work, and I think it’s accountability and just showing up and relying on yourself.” These women also wanted to sweat and raise the heart rates during a successful workout.
Internal satisfaction
The researchers pointed out that these positive motives to exercise were intrinsic: The women kept exercising because working out itself was enjoyable and gave them personal satisfaction. It was also empowering to feel stronger and more confident as a person. The researchers further suggested that women persist with exercise if participation is intrinsically motivated: Instead of thinking of exercise as a necessary duty, it was important to enjoy it. This was one key to sustaining an exercise program.
External pressures: the fit body ideal
The women in this study embraced the fit lifestyle in which exercise was planned on their schedule. While successfully maintaining their fitness programs, the exercisers were not immune to social expectations of the fit, feminine body.
Many exercisers initially started to work out because of fear of gaining weight. Although they felt this had become less of a motivation, worrying about ideal looks was still deep in their minds. For example, Elizabeth explained:
“It’s hard, I think there’s times where I know that I work out because I want to be healthy but then other times it’s hard because I need to work out so that I look good…trying to fight those thoughts is really difficult. And then when I can’t, it leads to a snowball effect of being down about myself in other aspects.”
Some of the women were frustrated with the social expectation that equates fitness only with thinness, not muscle definition. Some had also shifted from “cardio” workouts (for weight loss) to emphasize weight training, particularly as they aged. For example, Sharon, who had turned 50, shared: “You lose muscle with age, and it was important to me to maintain some muscle mass as I age. So it wasn’t about being big and bulky, it was just maintaining strength to be healthy as I continue to age.”
It was clear that Sharon was careful with how much muscle she built not to look too “big.” Patricia also revealed: “I have a body type that puts on muscle easily, so I always try to be mindful that I don’t get too bulky, only because I don’t want to look a certain way.” Therefore, the emphasis on strength still took place within the acceptable limits of not looking muscular.
The researchers pointed out that when exercise participation is driven by the social expectations of “looking good” (external motives), the women struggled with negative feelings about themselves.
If we work out only thinking of “external goals” such as expectations to look a certain way (thin and toned), we are likely to quit the program. While the experienced exercisers may have started based on a fear of weight gain, they had to discover different, internal reasons to persist with exercise.
Finding joy
Finding joy, self-confidence, and time for oneself empowered these women to continue with their fitness activities and to navigate the negative feelings of social expectations.
Exercise does not always have to be high intensity and there are many different exercise forms to choose from. If we can turn our workouts into enjoyable times devoted to our level of physical and mental strength, we also may be able to stick with them long term.
Let’s enjoy!