Tuesday, 28 May 2024

Motivation to Get Fit: Tips on How to Stay Committed

Psychologists have discovered that when starting a new fitness plan, we often feel enthusiastic at first, but then go through four distinct phases before the activity becomes ingrained in our routine. In this article, we will explore these phases and provide valuable tips on how to navigate through them successfully.

Be Prepared to Experience Four Phases

The four phases we encounter when committing to a fitness plan are Form, Storm, Norm, and Perform. Each phase presents its unique set of challenges, but with the right mindset and approach, you can overcome them and achieve your fitness goals.

Form Phase – The Excitement of New Beginnings

The Form Phase marks the beginning of your fitness journey. It is characterized by the excitement and motivation that comes with starting something new. During this phase, it is crucial to stick with the plan and not push yourself beyond what is recommended. Overtraining can lead to injuries and diminish your long-term motivation.

Storm Phase – Overcoming Challenges

The Storm Phase typically occurs a few weeks into your fitness program. It is when you start to realize that the journey is not always easy and may face some resistance. During this phase, it is common to come up with excuses for missing workouts. It is important to mentally prepare in advance and commit to pushing through this phase. Embrace the challenges and remember that consistency is vital for long-term fitness success.

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Norm Phase – Pushing Through the Tough Days

The Norm Phase is all about adapting to your fitness training commitment. It is when you learn that even on the days when you don’t feel like training, pushing through and completing your workout will leave you with a sense of accomplishment. Successful individuals know that some of the best workouts happen when you initially feel low energy or unmotivated.

Perform Phase – Fitness Becomes Part of You

The Perform Phase is reached when fitness training becomes ingrained in your identity. It is when you have experienced and overcome the first three phases and consistently maintain your training routine. At this point, fitness training becomes a habit, and it no longer feels like a choice but a fundamental part of who you are.

How to Approach the Phases

To successfully navigate through these phases, it is essential to be mentally prepared and acknowledge that they are part of the process. Embrace the challenges and commit to sticking with your plan, even on the tough days. Remember, the first eight weeks are critical. These initial weeks bring not only physical changes but also mental benefits.


Here are some frequently asked questions about staying motivated and committed to a fitness plan:

  1. How long does it take to reach the Perform Phase?

    • The Perform Phase varies from person to person but is typically achieved after the first eight weeks of consistently following a fitness plan.
  2. What should I do if I feel demotivated during the Storm Phase?

    • During the Storm Phase, it is essential to remind yourself of your long-term goals and the positive results you have already achieved. Lean on the support of friends, family, or a fitness community to stay motivated.
  3. Can I skip the first three phases and jump straight to the Perform Phase?

    • No, it is crucial to experience and overcome the challenges presented in each phase. Skipping phases can set you up for failure and hinder your progress.
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Committing to a fitness plan requires mental resilience and a willingness to embrace the journey. By understanding and preparing for the four phases – Form, Storm, Norm, and Perform – you can maintain the motivation needed to achieve your fitness goals. Remember, fitness training should become a part of who you are, leading to a healthier and more fulfilling life.

About the Author: This is a guest article by Phil Campbell, M.S., M.A., FACHE. Phil Campbell is the author of Ready, Set, Go, Synergy Fitness for Time-Crunched Adults and offers a free Health & Fitness Newsletter on his website.