5 Exercise Methods That Will Keep Clients Coming Back

As fitness professionals, understanding why exercise is enjoyable is the key to unlocking long-term motivation and success for our clients. People who enjoy their workouts are more likely to stick with them, reaping the full spectrum of physical and mental health benefits. But what exactly makes exercise enjoyable? How does it affect mood, and how can we harness this knowledge to craft more effective, engaging fitness programs?

Exercise profoundly impacts mood, yet each person experiences it differently. The Dual Mode Theory offers valuable insight, focusing on two crucial components: the mental side (our mindset and attitude toward exercise) and the physical side (how our body reacts to exertion). Our thoughts and our body's physical sensations shape how we feel during and after a workout.

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2 Key Factors That Influence Mood During Exercise

Cognitive Factors refer to our mindset—how we perceive exercise and our beliefs about our abilities. A positive attitude and clear goals can help us feel energized and motivated during a workout, elevating our mood during and after the session.

Interoceptive Factors are the physical sensations we experience during exercise, such as heart rate, muscle soreness, or heavy breathing. How we interpret these sensations plays a significant role in our emotional response. For some, pushing through a challenging workout is energizing; it can be overwhelming or frustrating for others.

The Dual Mode Theory explains why two individuals doing the same workout can have different emotional responses. Cognitive factors (like mindset) dominate when engaging in low-to-moderate-intensity exercise. A positive attitude can leave you feeling uplifted and motivated. But as intensity increases, physical sensations become more pronounced—muscle burn, rapid breathing, and fatigue. Some people thrive on the challenge, feeling accomplished as they push through, while others might feel discouraged or even stop mid-workout. Identifying these differences in emotional responses can keep clients motivated and help them find the right balance in their routines.

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Finding the Sweet Spot: The Power of Moderate-Intensity Exercise

The intensity of the exercise plays a significant role in how enjoyable the experience is. Moderate-intensity workouts—brisk walking, light jogging, or steady cycling—balance challenge and comfort perfectly. Research has consistently shown that moderate exercise releases endorphins, which boost mood and alleviate symptoms of anxiety and depression without overwhelming the body. Moderate exercise is accessible to almost everyone, regardless of fitness level, and delivers consistent positive experiences.

Moderate-intensity exercise helps create a satisfying and sustainable workout routine. It’s enough to engage the body and improve physical fitness, yet not so demanding that it leads to burnout or frustration. By finding that sweet spot between effort and enjoyment, you can create a workout program that leaves your clients looking forward to their next session—rather than dreading it.

By understanding the balance of cognitive and interoceptive factors and focusing on moderate-intensity workouts, fitness professionals can design programs that keep clients engaged, motivated, and positive.

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The Pleasure Principle in Exercise

While intensity is necessary, there is a growing recognition that enjoyment and pleasure are essential to exercise adherence. Many people start exercising because they feel it’s something they "should" do, but long-term success often hinges on making the activity enjoyable. Research shows that people who enjoy exercise are likelier to stick with it, while those who find it unpleasant may drop out or avoid it altogether. In fact, for many, pleasure is a stronger motivator than sheer willpower or discipline.

The aphorism "no pain, no gain" may work for some, but pleasure is a much more sustainable motivator for many individuals. The key is to create positive, enjoyable experiences that reduce the perception of effort and make exercise something to look forward to rather than a chore.

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Here are five strategies based on the science of enjoyment to help your clients love their workouts:

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1. Personalize Workouts to Match Clients' Preferences

Everyone has different likes and dislikes regarding exercise; understanding these preferences is crucial to creating enjoyable experiences. Research shows that personalization increases engagement and enjoyment, particularly when clients feel the activity aligns with their interests and past experiences. A study by Vanstralen et al. (2011) found that people who engaged in enjoyable physical activities were likelier to stick with their fitness routines. For example, a client who loves being outdoors might enjoy hiking or cycling, while someone who prefers structured settings may thrive in group classes or resistance training. By tailoring workouts, you increase the chances of making the exercise feel like a positive choice rather than a chore.

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2. Emphasize Small Wins and Progress Over Perfection

One of the most effective ways to make exercise enjoyable is by helping clients recognize and celebrate small victories. Research published in the Journal of Sport and Exercise Psychology (2017) demonstrated that acknowledging progress—whether it’s an improvement in stamina or mood—boosts motivation and overall enjoyment. For clients just starting their fitness journey, achieving small milestones can feel empowering. These wins don’t have to be monumental; they could be as simple as completing an extra set or feeling more energized throughout the day. Recognizing these achievements reinforces the idea that exercise is not just a task to complete but a rewarding process.

3. Shift Focus from Discipline to Fun

While discipline and consistency are essential, research shows that enjoyment is a more sustainable motivator for long-term adherence to exercise. A study by Keats et al. (2016) found that individuals who enjoyed their workouts were likelier to engage in regular physical activity. In contrast, those who viewed exercise as a “necessary task” often experienced higher stress levels and burnout. To cultivate enjoyment, encourage clients to focus on the fun and creative aspects of exercise. Explore new forms of activity together, such as dance classes, obstacle courses, or recreational sports, and help clients connect with the playful side of movement.

4. Incorporate Mindfulness to Enhance the Experience

Mindful exercise—whether through yoga, Pilates, or even walking—can significantly enhance clients' pleasure from their workouts. Research by Keng et al. (2013) found that mindfulness practice increases enjoyment during exercise and improves psychological well-being. By encouraging clients to focus on their breathing, how their body feels during movement, and the enjoyment of the activity, you can help them shift away from discomfort and focus on the positive aspects of exercise. This shift is essential, as studies have shown that individuals who practice mindfulness during physical activity experience more significant reductions in stress and improved mood (Field, 2016).

5. Foster Social Connections to Build Enjoyment

Exercise is often more enjoyable when shared with others. A study published in Psychology of Sport and Exercise (2017) found that individuals who exercised with others reported higher levels of enjoyment and were more likely to continue their exercise routines. Whether through group fitness classes, a workout buddy, or an online fitness community, social support can create a sense of accountability, camaraderie, and fun. Encourage clients to engage with others during their workouts, which enhances their enjoyment and fosters long-term motivation through a supportive network.

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Creating Lasting Enjoyment in Exercise

Making exercise enjoyable is key to helping your clients develop a lifelong love for fitness. By personalizing workouts, emphasizing small wins, promoting fun, encouraging mindfulness, and fostering social connections, you can help your clients unlock the joy in movement. Research consistently shows that when people enjoy exercise, they are more likely to stick with it, leading to improved physical health and greater mental wellness. As fitness professionals, we guide clients toward this enjoyable experience, ensuring they become physically fit and thrive mentally and emotionally.

Remember: the best workouts are the ones that feel like a treat, not a task. The more we can tap into the pleasure principle of exercise, the more likely our clients are to make fitness a consistent and enjoyable part of their lives.

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