Joining a health and fitness club for the first time can be an important step for many people, as they strive for a healthy, balanced lifestyle. But the biggest obstacle is often one of consistency.

At Aspria, we create clubs with a holistic approach: indoor and outdoor facilities such as tennis courts and swimming pools; spas and relaxation; social events; and co-working spaces. But psychology also plays a key role in forming new habits. According to research from University College London, published in the European Journal of Social Psychology, it takes 66 days to form a new habit. The report explains that “habits are behaviours which are performed automatically because they have been performed frequently in the past. This repetition creates a mental association between the situation (cue) and action (behaviour) which means that when the cue is encountered the behaviour is performed automatically.”

So how do we turn a health club membership into a habit? You could start with these six steps…

To turn a goal into a habit requires a clear definition of what you want to achieve. For example, “swim regularly” is unlikely to become a habit, whereas “swim for half an hour twice a week” (go further and state the days, if you can) is much more specific and therefore achievable. 

The first step is to identify the objective of your training: what do you want to achieve and why do you want to achieve it? Using the SMART formula can then help you measure and track your progress. We go into more detail on SMART goals here.

You could also start by booking a Personal Training session. Our expert PTs can create a tailored programme based on your goals, fitness level and schedule. Regular sessions help to build routine and structure to your workout, as well as offering support to keep you motivated. Read more about how our PTs support our members.

According to the UCL research, “to create a habit you need to repeat the behaviour in the same situation. It is important that something about the setting where you perform the behaviour is consistent so that it can cue the behaviour. If you choose a context cue, for example after lunch, we don't think that it matters if you eat lunch at different times in the day.”

So, find a time and form a trigger that works for you - and prioritise it. Add it to your calendar, like you would a work meeting. “Figure out the best workout times for you,” advises Alexandra Haase, General Manager at Aspria Uhlenhorst. “If you work late and then have to dash home to feed your children, evening workouts may be unrealistic. But if your club isn’t far away, how about an ‘active lunch’ twice a week – a quick half-hour workout? If your club is further from your office, could you get there before work? You’d be amazed how much energy is set free by a short morning workout.”

For time-poor parents, carving time for yourself is even more of a challenge, which is why we offer childcare support in our clubs, and our adult programming is scheduled to run in parallel with Academy classes for junior members.

Fortunately, once formed “breaking habits is very difficult”, according to the UCL research. However, if you want to break some bad habits to make room for better ones, we can help you in five easy steps.

Is there a group exercise class you’ve always wanted to try? Or gym equipment you’re curious about? Maybe you’d like to try tennis for the first time or improve your front crawl? One of the most effective ways of turning physical activity into a habit is to make it fun and varied.

“Try lots of different activities at the club,” suggests Thomas Strohmeyer, Senior General Manager at Aspria. “In a busy week, a yoga class might be a better option for you than pounding the treadmill. Just recognising this can make you more willing to find the time.”

As well as being fun, group exercise classes are a great way to meet like-minded people to support you through your regular workouts. At Aspria, we also hold regular networking and social events for our members to get to know each other. You are more likely to train or engage in the activity of your choice if you feel part of a community with shared goals. And you might just make some new friends along the way, too.

Sometimes, however hard you try, you’ll miss a class or workout session. The UCL study showed that missing “one opportunity did not significantly impact the habit formation process”, so allow for flexibility.

And be patient with yourself – habits require time to settle in, so it’s normal for the first weeks to be challenging.

“It’s good to build activity into your day generally – stretching while you’re at your desk, cycling rather than driving, going for walks,” says Geraldine Seibel-Lübbke, Senior General Manager at Aspria. “In the end, you’ll find movement becomes part of your life and you’ll naturally make choices that lead you to the club more often.”

Last, but by no means least, it’s important to recognise your achievements - even small milestones - and reward yourself for them. A post-workout massage? Time to relax in the spa? A day to yourself? Yes, yes, yes. You’ve earned it.