Personal trainer Monique Craft has spent 20 years getting people to the gym. Her favourite trick for the days you can’t face it takes just 15 minutes.
Start with the 15-minute rule
When motivation is low, Craft tells clients to commit to just 15 minutes. Once you’re moving, momentum usually takes over and you finish the full session. If you don’t, you’ve still done something. It removes the biggest barrier to exercise: starting.
Five more ways to get more from every session
- Know your why. Set SMART goals: specific, measurable, achievable, relevant and time-bound. Break big goals into small milestones, such as lifting 5kg more in a month, and celebrate each one.
- Book it in. Put workouts in your calendar like a meeting or doctor’s appointment. Knowing when and where removes the “I’ll do it later” excuse.
- Find a training buddy. A friend, colleague or trainer keeps you accountable and makes tough sessions more fun.
- Warm up for 5 to 10 minutes. It prepares your muscles, improves your range of motion, lowers your injury risk and helps you perform better.
- Take recovery seriously. Muscles repair and get stronger between sessions. Build in rest days, stretching and foam rolling, and prioritise sleep and good food.
