Encouraging long-term exercise adherence in women requires more than just offering a well-designed workout programme. It involves understanding the unique challenges women face, recognising the barriers that hinder progress, and fostering supportive environments where women can thrive. This article draws on findings from the ASICS Move Every Mind Study Report, Ji et al.’s 2024 research on physical activity and mortality, and additional studies to provide fitness professionals with actionable insights for supporting women in achieving lasting engagement with exercise.
Women and Exercise
Globally, women are significantly less active than men, with many expressing dissatisfaction with their current exercise levels. The ASICS Move Every Mind Study reveals a sobering reality: over half of women feel they are not as active as they would like to be. The reasons for this are complex and multifaceted, encompassing caregiving responsibilities, lack of time, cost barriers, and societal pressures. For instance, 74% of women surveyed cited time constraints as a primary obstacle, while 76% identified caregiving and other commitments as major deterrents to regular activity. Additionally, 43% reported that a lack of safe, welcoming spaces discouraged them from exercising.
These barriers are often compounded by gendered expectations. Women frequently bear the brunt of caregiving duties, leaving them with little time to prioritise their own health and fitness. Moreover, key life stages such as motherhood and career transitions often result in significant reductions in physical activity. This is particularly concerning given the findings from Ji et al. (2024), which demonstrate that consistent physical activity significantly reduces the risk of all-cause and cardiovascular mortality. The stakes are high, yet many women find it difficult to sustain or re-engage with exercise when life becomes demanding.
The Barriers to Exercise Adherence
Barriers to exercise adherence for women fall into several categories: practical, emotional, and environmental. Practical barriers are often the most immediate and include time constraints, cost issues, and limited access to suitable facilities or equipment. For many women, the juggling act of work, family, and household responsibilities leaves little room for structured exercise. Financial concerns further exacerbate the problem, with the cost of gym memberships, personal trainers, or childcare acting as deterrents.
Emotional barriers are equally significant. Many women report struggling with body image concerns, fearing judgement from others, or feeling that they are “not fit enough” to participate in exercise. The ASICS study found that 42% of women felt this way, highlighting the psychological obstacles that prevent many from starting or maintaining a fitness routine. A lack of confidence and fear of failure can create a cycle of avoidance, making it harder for women to engage with exercise programmes, even when they recognise its benefits.
Environmental factors also play a critical role. Safety concerns, such as fears of harassment in public spaces, can discourage outdoor activities like running or walking. Additionally, many women feel excluded from traditional fitness environments, particularly when they do not see themselves represented. This lack of inclusivity can alienate women who are new to fitness or who feel they do not fit the typical mould of a gym-goer.
Re-engaging with exercise after a break introduces another set of challenges. Women who have stepped away from regular activity often face psychological hurdles such as shame or fear of failure. The longer the gap, the more difficult it becomes to return. This makes it vital for us to provide welcoming, supportive pathways that make re-entry as stress-free as possible.
The Journey to Exercise Adherence
Adherence to exercise is a dynamic process, often characterised by distinct stages. The journey typically begins with initiation, where an individual starts a new exercise routine. This stage is often driven by external motivators, such as a health scare, encouragement from friends, or a desire for personal transformation. Maintenance follows, during which the individual establishes a habit and begins to experience consistent benefits such as improved mood, increased energy, and enhanced physical health.
However, setbacks are common, leading to periods of relapse. Life events such as illness, injury, or increased personal responsibilities can disrupt even the most dedicated routines. The final stage, re-adherence, involves returning to exercise after a period of inactivity. This stage requires renewed motivation, realistic goal-setting, and often, external support to rebuild confidence and re-establish habits.
Strategies for Us
To inspire long-term adherence, we must adopt a holistic approach that addresses the practical, emotional, and environmental barriers women face. One effective strategy is to design personalised programmes that accommodate busy schedules. Offering flexible options such as home-based workouts or short, high-intensity sessions can make exercise more manageable for women juggling multiple responsibilities. Ensuring that these programmes include activities women genuinely enjoy is also crucial, as enjoyment is a significant predictor of adherence.
Building confidence and fostering inclusivity are equally important. We can use positive reinforcement to help women develop self-efficacy, celebrating small victories and progress along the way. Creating welcoming environments where women feel supported and valued can make a world of difference. Group classes, buddy systems, and community challenges can enhance the social aspects of exercise, which are often key motivators for women.
Addressing practical barriers head-on is essential. Offering solutions such as childcare during workout sessions or creating family-friendly fitness activities can help women find the time and space to exercise. Safety concerns can be mitigated by recommending well-lit, busy areas for outdoor activities or providing at-home fitness alternatives.
Promoting the mental health benefits of exercise can also be a powerful motivator. Women who exercise regularly report feeling less stressed, more confident, and happier overall. Emphasising these benefits, rather than focusing solely on physical outcomes, can resonate more deeply with many women.
Finally, we should focus on supporting women during periods of relapse. Creating judgement-free re-entry programmes that normalise breaks in activity can help women regain their confidence and motivation. Gradual progress, rather than an all-or-nothing approach, is key to ensuring sustained re-adherence.
Inspiring long-term exercise adherence in women is about more than designing effective workouts; it requires understanding, empathy, and a commitment to breaking down barriers. By addressing the practical, emotional, and environmental challenges women face, we can create inclusive and supportive environments where women feel empowered to prioritise their health. The journey to adherence is rarely linear, but with the right strategies, it is possible to guide women through each stage of their fitness journey, helping them achieve lasting, meaningful engagement with exercise.
References
- ASICS Move Every Mind Study Report (2023). Available at: ASICS Move Every Mind Study. Click here to review the full research article.
- Ji et al. (2024). “Sex Differences in the Association of Physical Activity with All-Cause and Cardiovascular Mortality”. Click here to review the full research article.
- World Health Organization (WHO). “Physical Activity Factsheet”. Click here to review the full research article.
- Bauman, A. E., et al. (2012). “Correlates of physical activity: why are some people physically active and others not?” Click here to review the full research article.
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