Finding joy in fitness: why enjoyment should come before optimization

(I actually enjoy my squats)

When introducing something new to your life, are you a meticulous planner who wants to get it right on the first try, or are you a “just wing it” kind of person?

If you’re anything like me (read: obsessed with opportunity cost) then you’re probably a victim to the sunk cost fallacy, where starting ANYTHING requires a lot of effort. Sunk cost fallacy refers to “a reluctance to abandon a course of action because we have invested heavily in it, even when it is clear that abandonment would be more beneficial”. 

Because we’re susceptible to the sunk cost fallacy, we strive to get things right on our first try. We don’t want to commit to anything unless we know for certain it’s right, because we don’t want to waste our time. It could be something simple like not replacing your beat-up sneakers until you find a new pair that has all the attributes you like in a shoe, or something more drastic like not dating until you find the perfect partner (that’s pretty intense).

In the world of fitness, we call this optimization - seeking the workouts that get you the most gains in the least amount of time, the diet that’ll maximize your protein intake, the schedule that takes into account the 37 hours of rest your quads need before you should hop onto another machine. How can we maximize our results in the least amount of time? And should we even be spending time on this workout routine if we know it’s not optimal for us?

This may seem a little unfair coming from someone who has their exercise routine planned out to a T, but hear me out. 

While having clear goals and structure is important, it's equally vital not to lose sight of the bigger picture: finding joy and fulfillment in our fitness journey. And this is especially true right at the beginning of our grand adventure into the beautiful world of exercise. 

When we’re sitting on the fence in contemplation, figuring out if we should take a leap of faith, our minds are racing to weigh the pros and cons.

“This workout routine I came across on YouTube’s probably good for me, but how effective is it in helping me look fabulous? How long will it take?”

In this example, we have the following:

• Goal: Build a beach bod

• Method: YouTube workout routine

• Effectiveness: Unknown (Or most effective as per the video)

• Expected time: Unknown (Or in 2 months time as stated)

Exciting right? Are you itching to start? Cause I’m not.

Building progress in fitness takes time. LOTS of time. And this varies from person to person.

Let’s take a look at the most common goal in fitness: building muscle. Maintaining and building muscle provides numerous benefits, including:

• increased strength

• improved metabolism

• better joint and bone health

• enhanced overall physical and mental well-being

• looking sexier (just keeping it real - it’s a very compelling argument)

Considering the statistics of muscle growth for individuals new to training, young men will be looking at around 2 to 5 kilograms of muscle growth in their first year if they train fairly consistently (2-3 times per week), with young women hovering at around 1.5 to 3 kilograms. This pace of growth slowly tails off and eventually plateaus as our body becomes more adapted to exercise. Of course, many factors, like age, genetics, intensity, sleep (recovery), nutrition and exercise type also play a big role in determining how we grow. 

It takes time to reach any fitness goal, and that 1 year of consistent training for a few kilos of muscle (and much less once you’re experienced) is not the most favorable trade if you despise every single moment of it.

Too often, we get caught up in the numbers game, constantly striving to lift more, run faster, or look better. We meticulously plan our routines, track every calorie, and hold ourselves to unrealistic standards. 

But what happens when the pursuit of optimization sucks the fun out of our workouts? We lose momentum and our motivation fizzles out.

The truth is, sustainable fitness is built on a foundation of genuine enjoyment. When we actually look forward to our exercise sessions and feel energized afterward, we're much more likely to stick with it in the long run. On the other hand, a fitness regime that feels like a chore is doomed to fail, no matter how "optimized" it may be.

So how do we shift our mindset and prioritize enjoyment over optimization? Here are a few quick tips:

1. Experiment and explore

Don't be afraid to try new activities until you find the ones that truly excite you. Ball sports, rock climbing, dance classes - the possibilities are endless. Mixing up your routine can keep things fresh and invigorating.

2. Focus on how you feel, not just the numbers 

Rather than just obsessing over metrics like weight, reps, or records, also pay attention to your energy levels, mood, and overall sense of well-being. These are the true markers of a successful fitness journey.

3. Set process-oriented goals 

Setting outcome-based goals like weight loss or a new personal record is great as it holds you accountable, but being mindful of the process you’re undergoing to get there will help make exercise sustainable. Think of it like many little checkpoints on your way to your outcome goal. Maybe it's committing to a certain number of workout sessions per week or trying a new healthy recipe each month. It could even be something wacky like out-endurancing your dog during daily walks. Experiment with these goals, and see what resonates with you and your schedule. 

**Make sure to give yourself a pat on the back for hitting these checkpoints!**

4. Build upon social connections 

Exercising with friends or joining a fitness community can transform a solitary journey into a fun social experience. The camaraderie and keeping each other in check can be incredibly motivating too; just make sure you’re not spending most of the time socializing instead of working!

Ultimately, the key is to approach fitness like it’s a lifelong journey of self-care and exploration, not a rigid, one-size-fits-all prescription. An Instagram bodybuilder who suggests that you’re lifting all wrong doesn’t know you just want to lug your groceries home without being short of breath, and the fitness model who’s recommending a strict daily diet doesn’t know that trying new cuisines is what gives you purpose. When we prioritize enjoyment over optimization, we open ourselves up to the true transformative power of movement - not just physical, but mental and emotional as well.

Photo by Spikeball on Unsplash

So go out, make mistakes, and have fun! Experiment and experience, and convince the calculating side of you that what you’re doing is just as important. You’ll have plenty of time to optimize your goals after you’ve found your direction.

Find that workout that makes you genuinely smile. Celebrate your small wins. Remember, the most sustainable fitness routine is the one you actually look forward to. 

That being said, if you're feeling the love and would like to make a kind donation to fuel my rather large amount of caffeine intake, you can buy me a coffee here.

My content here is free, so a donation of any amount would mean the world to me as it gives me the confidence that what I’m doing is making a difference!