Habit Formation & Motivation: Wie aus sporadischen Besuchen beständige Trainingsgewohnheiten werden

Habit Formation & Motivation: How sporadic visits become consistent training habits

the problem with motivation

Many people start their training full of energy – whether at the gym, running, or taking a new class. But after a few weeks, motivation wanes, routines break down, and training sessions become irregular. This is precisely the real problem: It's not the start, but consistency that determines success.

In the context of Personal Training Basel and Strength & Conditioning, the ability to build habits is the key to sustainable health, performance, and physical transformation.

What does habit formation mean?

The term "habit formation" describes the psychological process by which repeated behavior becomes a habit. According to a widely cited study by Lally et al. (2009, European Journal of Social Psychology), it takes an average of 66 days for a behavior to become a stable habit—depending on the complexity and context of the action.

A recent paper (Wood & Rünger, 2016, Annual Review of Psychology ) shows: Habits develop when behavior is repeatedly linked to the same triggers (time, place, context) and a reward occurs.

In the area of ​​fitness this means:

  • Going to training every Tuesday and Thursday (context: fixed time).

  • Linking each workout with a positive emotion or noticeable progress (reward).

In this way, training develops from a conscious decision to an automated routine.

Why do so many people fail at the gym?

Paradoxically, around 90% of gym goers train according to the principle of self-research: They try out exercises, watch videos on YouTube or Google, and hope to improve in the long term. But as with martial arts , technique, timing, and methodology are not intuitive—they must be learned.

A squat is just as "natural" as a clean roundhouse kick. After two years of training, the difference becomes clear: Those who practice without instruction often make little progress, whereas systematic coaching significantly improves technique and performance.

Strategies for habit formation in training

1. Small steps instead of overexertion

Studies on behavior change (Fogg, 2009, Stanford University ) show that people fail less due to a lack of motivation than due to initial hurdles that are too large. Small, realistic goals are more successful. For example, "30 minutes of training twice a week" instead of "intensive training five times a week."

2. Accountability – Commitment through Coaching

Commitment is one of the most powerful factors for habit formation. Research (Harkin et al., 2016, Psychological Bulletin ) shows that people who regularly hold themselves accountable are significantly more likely to achieve their goals. This is precisely where the added value of personal training lies: the trainer, group environment, and regular check-ins create sustainable commitment.

3. SMART goals & feedback

Effective goals are specific, measurable, attractive, realistic, and time-bound . Without clear goal definitions, training remains vague. A coach translates these goals into concrete training plans and regularly monitors progress.

4. Triggers & Routines

Routines arise from clear triggers:

  • “After work, I go straight to training.”

  • “Every Tuesday evening is Strength & Conditioning Class.”
    Small, fixed patterns accelerate habit formation.

5. Factor in setbacks

Setbacks are normal. Research refers to these as "habit lapses" (Gardner, 2015, Health Psychology Review ). What matters is not whether you take a break, but whether you can quickly get back into the routine. A coach helps you adapt your training flexibly—for example, by using shorter sessions or alternative exercises in case of injury.

Combining training and nutrition

Habits impact not only training but also nutrition. Studies show (Verplanken & Wood, 2006, Annual Review of Psychology ) that eating behavior is strongly influenced by routines – often more than by conscious decisions.

For personal training this means:

  • Nutrition should be changed step by step instead of imposing radical diets.

  • New routines such as “protein for breakfast” or “water instead of soft drinks” are more successful in the long term than short-term bans.

  • As with training, small, repeated behavioral changes add up and become the norm.

This creates a close connection between training and nutrition – two pillars that are consciously considered together at the Squat School Basel .

Role of the Coach – Habit Formation in Practice

A good personal trainer is much more than an exercise instructor:

  • It acts as a structure provider that establishes routines.

  • He is an accountability partner who monitors progress.

  • He is a mentor who absorbs setbacks and provides new motivation.

In the context of strength and conditioning, habit formation is crucial for developing long-term performance, health, and body composition.

Conclusion – Habits beat motivation

Motivation is a good start, but only habits guarantee long-term success. Habit formation is the missing link between initial enthusiasm and sustainable transformation.

At Squat School Basel, we combine personal training, strength & conditioning, and nutrition coaching to build precisely this bridge: sporadic visits become consistent routines, and initial motivation becomes lasting performance.

👉 If you want to learn how to sustainably integrate training and nutrition into your everyday life, arrange a trial training session at the Squat School Basel and take the first step towards your new routine.

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