WORKOUT STAGES

Words: Refiloe Legoale | Images: Stephen Obi

Beginning a fitness journey often starts with the mind. Others take long to start, while some see themselves stuck in one position for long periods. Regardless, there are reasons why each of us gets stuck at our current stage of activity. Pretty much all of us can hit a roadblock at some point and it’s important to understand the reason, and what we need to move on to the next stage. Fitness trainer Simhle Plaatjies gives us the low-down on the stages of exercises, behaviours associated with them, and what you can do when you find yourself not progressing to the next stage.

Identifying the precontemplation stage

When you hit a plateau, there is no progress because you’re simply not being productive. You stay in bed and think about what you want to do, but lack the motivation to get up and workout. Your emotions go from overthinking, anxiety, regrets, anger towards yourself, consistent lack of energy, demotivated, clustered, etc.

What to do to get out of this stage?

A change of environment can do wonders for your mood. Try spring cleaning or write a to-do list and tick it off as you go. Alternatively, invest in new gym wear and find a partner that shares the same interest to workout with. Ensure that you get out of bed earlier than usual and start your day with positive thoughts.

Identifying the contemplation stage

When days turn to weeks and sometimes weeks can turn to months next thing you know time has passed and you’re still going back and forth with your mind calculating and inspecting an action you aren’t taking.

What to do to get out of this stage?

Getting a gym buddy could be motivating at first, but what happens when the gym buddy can’t make it? Write down your plan and constantly go back to it to remind yourself of what you want for your fitness journey. Music also has a great way to put you in a fired-up mood!

Identifying the Preparation stage

This is when you start consulting about training and workout gear. You fit on sportswear, sign up at a gym, buy free weights or a skipping rope to put together your home gym. These will come in handy when you want to do your workouts at home with an online trainer.

What to do to get out of this stage?

Prioritise workout time; no excuses, no slacking. Remove distractions from your mind and create a playlist for your workouts.

Identifying the Action stage?

When you find yourself in this stage, you’ll notice that you’ve become consistent in your training for weeks. You don’t let anything get in the way of you and your workout sessions - even the weather. however, there are some days when you won’t want to do it, and it's important to know that that’s okay.

What to do to get out of this stage?

When your alarm rings, get up and go! Don’t hesitate or delay. Simply focus on your plan of action. To avoid relapsing into your old ways, watch or follow inspirational fitness content. Make sure you’re recovering well- by fueling your body with the right nutrients. Rest and don’t put unnecessary pressure on yourself and try to vary your workouts like going for a swim or dancing. Most importantly, have fun!

Identifying the Maintenance stage?

Here you’ve been exercising for months and started feeling healthier, lighter, or just better than before. You get the euphoric feeling from working out: feeling happier and thinking clearer.

How to keep motivating yourself

Try out a group exercise workout if you’re always working out alone or join a social sport.

Always set realistic goals for yourself. Start small and build your momentum as you gain strength and remember why you started. Cheer for yourself and make being active a lifestyle to enjoy it. Find the balance so it fits well in your life. Working out shouldn’t feel like a chore.

Now that you know what to expect when stuck in one stage and how to tackle it, there's no excuse not to get the body and health you've always wanted and doing it at your own pace.