Home Body Wonder why your workout plans aren’t sticking? Take this exercise quiz

Wonder why your workout plans aren’t sticking? Take this exercise quiz

Feb 28, 2024

exercise equipment on concrete background | exercise quiz

Read time: 23 min

Struggling to start strength training, make it to cardio class, or even prioritize a walk on a sunny day? We’ve all been there. Many of us are there right now (as in: on the couch, wondering when we’ll ever get up again). Research shows that how and why we think about physical activity, and how we incorporate it into our lives, has a lot to do with whether or not we’re able to stay consistently active.

This quiz will help you understand how you view physical activity and exercise so you can figure out how to maximize your workout potential.

Here’s how it works:

First, read the scenario, then read the three possible responses. Pick your ideal scenario, and click it to reveal how it ranks and why. Each answer falls into one of three categories:

Excellent choice! (This is the option that could help the most.)
Could work, but…(This isn’t ideal but might help.)
Nope! Try not to do this (This may not help much.)

Ready to learn a little bit more about how you see exercise? Let’s dive in!

You’ve been inactive for a year and want to start working out again. You struggle with negative body image and tend to take an all-or-nothing approach to working out—you’re either in “do all the fitness things!” mode or “best impression of a couch potato” mode (there is no in-between).

Which scenario would help you make physical activity an ongoing thing?

A. You choose to focus on the things you like about your body: Your legs are awesome—let’s strengthen them so they can take you everywhere!

Excellent choice!

Looking after ourselves gets easier when our goals are about feeling good and being healthier in general. Studies show that focusing on our body weight and shape isn’t an effective strategy—and it tends to backfire into weight cycling (your weight going up and down). In contrast, when our goals center on our health and well-being, healthy behaviors are more accessible and sustainable.

B. You see this as a chance to learn how to swim. Plus, walking to the pool makes for a good warm-up. (Replace swimming with any activity you want to learn.)

Could work, but…

Building healthier habits has to be as easy as possible. The trek to the pool could end up being your excuse not to go. Plus, if you struggle when it comes to learning a new skill, your plan may be dead in the water before you even get started. Instead, think about activities you already know you can enjoy and can conveniently work into your daily schedule. For example, you could run or bike to and from your residence hall during school days.

C. You use this as an excuse to spend more time with your exercise-loving friends. Maybe you’ll catch their enthusiasm.

Excellent choice!

Hanging out with active people helps us get active. “If our friends work out regularly and support our exercise goals we are more likely to exercise,” says Dr. Xiaomeng Xu, director of experimental training of psychology at Idaho State University in Pocatello. Arrange with your friends to join them for the bike ride or that cardio groove class. Studies show that finding a new workout partner made people more physically active, especially when the partner was emotionally supportive.

Just remember, we all have different fitness levels and abilities. Your friend might be a fitness pro while you’re a beginner. Pace yourself and listen to your body.

Expert advice

“There is this cultural belief that people have to be dissatisfied with themselves in order to make behavioral changes to improve their health. In fact, the opposite has been shown; people take better care of their bodies when they hold their bodies in high regard.”
—Sara Stahlman, special projects and communication manager, Campus Health Services, University of North Carolina, Chapel Hill

Student perspectives

“As someone who has struggled with body image, I understand the temptation to push my limits in a negative sense. Physical exercise forces you to come to terms with the fact that your body is a miracle.”
—Jamie S.*, college withheld

“Just the other day I didn’t want to go running, but I had told my friend that I would run with him. Once I made that commitment I knew that I was going to do it no matter what. I hate backing out.”
—Ted R.*, fifth-year undergraduate, Midwestern State University, Wichita Falls, Texas

You know that physical activity is good for your health, especially in the long term. But the thought of going to the gym makes you want to dive back onto your couch. Activities like high school track and field are more your style. But getting back into that “going to practice” routine seems impossible.

What’s a good way to get yourself back into that mindset?

A. Be tough on yourself. After all, your coaches used harsh feedback to motivate you, so it stands to reason that being tough on yourself will work.

Nope! Try not to do this

As a motivational strategy, being hard on yourself doesn’t work in the long run. In fact, shame as a motivation isn’t as effective as self-compassion, and studies prove it. Stigmatizing body size makes people “sicker, poorer, lonelier, and less secure,” says Dr. Deborah Burgard, a leader in the Health at Every Size movement and psychologist in California who specializes in body image, weight, and health issues. There are more effective (and less demoralizing) tactics you can use.

B. Remind yourself of how good it felt to practice track and field back in the day. Then look for similar activities you might enjoy (e.g., a running club, a casual soccer league, dance fitness classes).

Excellent choice!

Exercise isn’t just about moving. It’s also about letting go of your stress and anxiety. Physical activity actually feels better than we expect, and recognizing this may help us do it more often. In a small 2017 study of around 100 people, participants ran for 30 minutes on a treadmill. Some were told in advance that running helped people feel refreshed and relaxed. The participants were asked to keep up their runs through the week. Those who’d been primed to feel good about the run reported that the treadmill workout was less fatiguing. Those participants also intended to run more in the future than those who had not been primed this way.

C. Commit to a long-term exercise goal. Try to match your old track and field stats. Challenge yourself to complete a marathon or triathlon.

Could work, but…

Big goals work great for some people—when they’re ready. Right now, we’re thinking this may not be the best approach for you. Try looking for ways to have fun working out first. That includes racking up some small successes. Two percent lifestyle change is the key to full-on success, according to Dr. Edward Phillips, founder and director of the Institute of Lifestyle Medicine at Spaulding Rehabilitation Hospital Boston in Charlestown, Massachusetts. That’s because small steps are realistic and sustainable, and they can lead to big results.

Expert advice

“If your goal is to go to the gym every day of the week for two hours a day, ask how confident you are that you’ll stick to that plan for the next three to four weeks. If your confidence level is low, think about dialing it back and going to the gym three times a week for an hour, or going to a Zumba class once a week as a start. What’s your confidence level in that? It’s easier and probably more attainable to achieve the smaller goal first.”
—Dr. Edward Phillips, founder and director, Institute of Lifestyle Medicine, Spaulding Rehabilitation Hospital Boston, Charlestown, Massachusetts

Student perspectives

“Finding ways to incorporate it into your day, such as taking the stairs instead of the elevator at work or just a walk to get lunch, can make a lot of difference in mental health and activity level as a whole.”
—Remington S., fourth-year graduate student, Baylor University, Waco, Texas

“I like to walk the neighborhood, especially to go grocery shopping. I try to walk to local places.”
—Matthew W., fourth-year graduate student, City College of San Francisco, California

“Running is like therapy to me. I am able to clear my mind of negative thoughts and I also feel better when I’m done. I breathe more smoothly and am more relaxed.”
—Hassin A.*, fourth-year undergraduate, Illinois State University, Normal

Sophie, a third-year student in your biology class, has moderate cerebral palsy and uses leg braces. She tells you she wants to build upper-body strength and generally tone up, but she doesn’t know how to start.

How would you reply to Sophie?

A. Ask her if she’d like to workout with you. If she agrees, discuss what might work and what you’re both likely to stick with.

Excellent choice!

This is practical and social, and it could work well for both of you. Some disabilities and other preexisting conditions have implications for working out. Your friend knows her own body and can seek medical clearance if needed. This is her call.

Having a workout plan is key when it comes to sticking to a new exercise routine. Just keep in mind that your initial plan may change over time—effective strategies are flexible. As we adopt new behaviors, we benefit from evolving messages, strategies, and tools. The same motivational messages that got us going in the first place may not be what we need six weeks later.

B. Suggest she invests in some at-home fitness equipment so she can exercise without anyone watching, or offer to help her find a gym designed for people with disabilities.

Nope! Try not to do this

It’s true that self-consciousness can be a barrier to working out. But…Sophie hasn’t said that’s a problem for her. Many people with disabilities are marginalized and excluded. We all do better when we feel like we’re part of our communities. In fact, one 2019 study showed that exercising with a group encouraged participants to exercise harder and for longer. They also enjoyed exercising more.

A more inclusive, accessible environment is good for many people (in addition to those with disabilities), including older adults, pregnant women, parents with small children, people with less education, and speakers of a second language, according to a report by the World Bank and World Health Organization.

C. Tell her you think she’s an inspiration for even thinking about exercising! Ask if you can use her photo for an inspirational Instagram post about the human spirit.

Nope! Try not to do this

Disability advocates call this “inspiration porn.” It’s condescending. Why should you be amazed that Sophie wants to incorporate exercise into her life?

Speaking of, let’s not be so quick to share memes and posts that are based on the idea that disabled people are a burden. Yes, you can definitely invite your disabled classmate to the dance. But that gesture backfires if you then turn around and applaud yourself for doing so. Forming connections with people, no matter who they are, is about making friendships, not patting yourself on the back.

Student perspectives

“If someone came to me and was like, ‘I really want to move my body but hate going to the gym—do you have suggestions on how to do that outside of the gym?’ I would probably start with asking them what body movement has felt accessible to them in the past and if there’s any body movement that they’ve felt safe and happy doing.”
—Crystal P., second-year graduate student, Portland State University, Oregon

“I was pre-diabetic before I started to be physically active. My mental clarity is way better than it was before. I never thought I would ever hear myself say that.”
—Isabel W.*, second-year undergraduate, Park University, Parkville, Missouri

You have a family history of chronic illness. You worry that your sedentary lifestyle is setting you up for pain and health problems down the road, but you have trouble sustaining your motivation to be active.

What do you say to yourself to get moving?

A. It’s difficult with my relatives as role models. But where there’s a will, there’s a way. I just have to want this enough.

Nope! Try not to do this

This isn’t an effective motivational strategy. Judging and shaming your family—and, by association, yourself—is unlikely to work. Your belief in willpower may let you down too. According to the American Psychological Association’s Stress in America survey, willpower is a finite, inconsistent resource. When we’re physically or mentally fatigued, we’re less likely to make it to the gym than we are to lounge around at home.

That said, this can go both ways. Being in a good mood gives us a willpower boost, and our own attitudes and beliefs can affect willpower too.

B. Maybe if I just go for a short run or walk up and down my stairs a few times, that’ll help me feel a bit better.

Excellent choice!

Immediate benefits are far more motivating than the distant prospect of better health, according to behavioral scientists. Identify the immediate perks of taking that run or climbing the stairs. These likely include a better mood, increased energy, a brain power boost, stress relief, sharper focus, and feeling good about yourself. High-energy music helps bring about a rapid attitude adjustment.

Prefer having a destination or purpose? Walk somewhere pretty where you can sit and read. Ride your bike to the beach to watch the sunset. Put on some music and dance. As long as you’re active, it counts.

C. I’ll go by the health center tomorrow and pick up some leaflets on heart disease and diabetes. Maybe they’ll have tips on how to be more active.

Could work, but…

Being informed is good. But health info alone rarely enables us to change our habits. Instead, think about what’s stopping you. Maybe it’s practical (the logistics of getting to the gym). Maybe it’s psychological (working out feels like a chore). Maybe it’s financial (a personal trainer costs too much).

Now think about how to remove those barriers. The gym isn’t your only option; what else is nearby? Does the rec center offer free training sessions on campus? If not, what app or videos could substitute for a personal trainer?

Expert advice

“Toss out any rules you might have about how to exercise, because research shows you won’t keep it up [if those rules don’t reflect your feelings].”
—Dr. Michelle Segar, health and self-care behaviors author, associate research scientist and director, Sustainable Health Activities Research Program, University of Michigan, Ann Arbor

Student perspectives

“When I’m not in the mood to get active, I motivate myself by listening to workout music. I steadily start to get pumped up.”
—Ellie V.*, third-year undergraduate, Michigan Technology University, Houghton

“Sometimes I actively think about how much I don’t want to go for a run while I put my body mindlessly through the actions of starting anyway. I let my mind think it’s talked me out of it, but I keep putting on my shoes and shorts. I might even still be thinking about excuses when I take my first few steps into a warm-up jog, but by then, it’s too late and I’ve already started.”
—Quinten D.*, second-year undergraduate, Colorado College, Colorado Springs

Your trendy friend Issa wants to start working out with you. She’s into Barry’s Bootcamp and SoulCycle, but right now those are beyond her budget. Instead, she’s sitting around watching reality shows (she enjoys those too).

What’s a good way to do the things she enjoys without breaking the bank?

A. A fitness influencer is coming to campus for a free boot camp and will be giving away free one-year memberships to her online workout classes. Done and done.

Excellent choice!

Issa has her finger on the pulse when it comes to popular trends and likes to be ahead of the crowd. When influential people spearhead activities and campaigns, there’s a social ripple effect. Here, the fitness influencer is poised to turn Issa (and you) on to a new fitness approach—and maybe the two of you will pass it to others. In addition, you’re making a specific plan and working out together, which are two keys to success.

B. Turn Issa’s reality shows into buddy workouts. Join her for two reality shows a week and use that hour to do some yoga or Pilates.

Excellent choice!

Buddy workouts are the best. Not only do you have someone with you as you struggle to do those final leg lifts or crunches, but also you can keep each other from bailing halfway through. If you don’t share the same taste in TV shows, try other exercise games. For example, exercise cards. Draw a card from a regular deck. Each suit represents a different move: hearts = squats; spades = burpees; diamonds = planks; clubs = lunges. The number on the card is your number of reps or seconds held (for static exercises).

C. Make a deal that both of you can only watch your shared TV show when you’re on a stationary bike or elliptical. If you watch from the couch, you have to pay a penalty.

Excellent choice!

This type of deal is called a commitment contract. When you enter into this type of contact, you’re, well, committing to the terms (much like any other contract). These terms include rewards (for sticking to it) and punishments (if you don’t). In this case, you and Issa could agree that, at the end of a month, the one who sticks gets a pedi from the one who didn’t. If you both stick to it, you both get pedis!

Student perspectives

“I would suggest yoga or Zumba because they’re not conventional workouts. You don’t need to worry about weights, ‘the right form,’ or injuring yourself as much. I hate working out, but these activities are probably the most fun I can have while exercising.”
—Olivia K., second-year graduate student, Mercy College, Dobbs Ferry, New York

“The hardest thing to do for me is to work out in the morning. So I would make a rule that if I don’t get out of bed to work out, then I only get to drink water the entire day. Yes, no coffee.”
—Meaghan R.*, second-year undergraduate, college withheld

How much exercise should you get?

Adults aged 18–64 should aim to get at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, according to the World Health Organization. You can substitute 75 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of moderate and vigorous activity. Here’s what those terms mean:

Moderate aerobic activity requires some effort and makes your heart beat faster (e.g., brisk walking, yard work, dancing).
Vigorous aerobic activity requires a lot of effort; it causes rapid breathing and ramps up your heart rate (e.g., running, climbing hills, fast cycling).

*Name changed