Motivating Clients Who Don’t Like Exercise

As personal trainers, one of the most significant challenges we face is motivating clients who have a strong aversion to exercise. Whether it’s due to past negative experiences, lack of time, or simply a disinterest in physical activity, these clients often struggle to adhere to traditional exercise programmes. However, recent research on minimalist training offers promising strategies that can help even the most reluctant individuals make meaningful progress in their fitness journeys.

Overview of the Study

A recent narrative review titled Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? by Behm et al. (2023) explored the effectiveness of lower-than-recommended resistance training (RT) dosages in improving physical fitness. The study specifically targeted beginners and sedentary individuals who do not meet the minimal exercise recommendations and are often unmotivated or pressed for time.

How the Study Was Conducted

The researchers conducted a narrative review, which allowed them to synthesise a broad range of studies with varying methodologies and populations. This approach was chosen due to the high heterogeneity in the existing literature on RT. The review focused on identifying the minimum effective dose of RT that could still yield significant improvements in muscle strength, hypertrophy, and endurance.

Key Findings

The review found that even a single weekly RT session, involving less than three sets per exercise at intensities below 50% of one-repetition maximum (1RM), can lead to strength gains in beginners over the first 8–12 weeks. Multi-joint exercises were found to be particularly effective, providing similar or even greater benefits compared to single-joint exercises. However, the study noted that while minimalist training can be effective in the short term, progressively increasing the training load might be necessary to sustain improvements beyond the initial phase.

Practical Tips

Implementing Minimalist Training

Understanding that minimalist training can still be effective provides an excellent opportunity to engage clients who are typically resistant to exercise. Here are some practical strategies to incorporate these findings into your training sessions:

1. Start Small: Begin with a single session per week focusing on multi-joint exercises. This approach can help clients see progress without overwhelming them. For example, exercises like squats, deadlifts, and bench presses are excellent choices that work multiple muscle groups simultaneously.
2. Progress Gradually: After the initial 8–12 weeks, gradually increase the frequency, volume, or intensity of the sessions. This could mean adding an extra set, increasing the load, or incorporating a second session into the week.
3. Use Functional Movements: Emphasise exercises that mimic everyday activities. Functional training not only improves strength but also enhances the client’s ability to perform daily tasks, which can be a strong motivational factor.

Motivational Techniques

Motivating clients who dislike exercise requires more than just a well-structured programme; it demands an empathetic and flexible approach. Here are some tips:

1. Set Achievable Goals: Begin with small, achievable goals that can boost the client’s confidence. Celebrating these small wins can help build momentum.
2. Positive Reinforcement: Use positive reinforcement to acknowledge progress, no matter how minor. Praising a client’s effort can significantly boost their motivation.
3. Incorporate Client Preferences: Tailor workouts to include activities that the client might enjoy or at least find tolerable. For instance, if a client dislikes weightlifting but enjoys walking, start with more walking and gradually introduce strength training.
4. Flexible Scheduling: Understand that clients with a low affinity for exercise may struggle with rigid schedules. Offering flexible training times can reduce the barrier to participation.
5. Mindset Coaching: Help clients reframe their relationship with exercise. Instead of viewing it as a chore, encourage them to see it as an investment in their wellbeing.

Case Studies

Case Study 1: Sarah, the Busy Professional

Profile: Sarah is a 35-year-old professional with a demanding job and little time for exercise. She has never enjoyed working out and finds it difficult to motivate herself to start.

Periodised Programme:

• Weeks 1–4: One 30-minute session per week focusing on multi-joint exercises like squats, deadlifts, and bench presses. Each exercise is performed for two sets of 10–12 repetitions at 40% 1RM.
• Weeks 5–8: Increase the session duration to 45 minutes and introduce an additional set for each exercise. The intensity is increased to 50% 1RM.
• Weeks 9–12: Introduce a second session per week, with the same exercises. The load is increased to 60% 1RM, and the number of sets is maintained at three.

Motivational Strategy: Sarah’s programme includes regular check-ins to discuss progress and address any challenges. Positive reinforcement is used to acknowledge her consistency, and flexible scheduling is offered to accommodate her busy lifestyle.

Case Study 2: Mark, the Exercise Averse

Profile: Mark is a 50-year-old man with a sedentary lifestyle. He has a history of starting and quickly abandoning exercise programmes due to a lack of enjoyment and motivation.

Periodised Programme:

• Weeks 1–4: One 30-minute session per week focusing on bodyweight exercises such as push-ups, lunges, and planks. The goal is to build confidence with simple, achievable movements.
• Weeks 5–8: Introduce light resistance bands for added intensity. Each session is increased to 40 minutes, with the same exercises performed for three sets of 12–15 repetitions.
• Weeks 9–12: A second weekly session is added, incorporating more challenging exercises like kettlebell swings and step-ups. Resistance is gradually increased, but still within Mark’s comfort zone.

Motivational Strategy: Mark’s sessions are kept short and varied to prevent boredom. The focus is on functional movements that improve his daily life, such as getting up from a chair or carrying groceries. Regular feedback sessions help to keep Mark engaged and motivated.

Motivating clients who dislike exercise is undoubtedly challenging, but with the right approach, it is possible to help them achieve meaningful fitness improvements. By starting small, gradually increasing the training load, and using functional, multi-joint exercises, personal trainers can create effective programmes for even the most reluctant clients. Coupled with motivational techniques such as positive reinforcement, achievable goal-setting, and flexible scheduling, these strategies can transform exercise from a dreaded chore into a manageable and rewarding part of your clients’ lives.

Reference:

Behm, D.G., Granacher, U., Warneke, K., Aragão Santos, J.C., Da Silva Grigoletto, M.E., & Konrad, A. (2023). Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review. Sports Medicine. DOI: Click here to review the full research article

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