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How To Achieve Your Goals And Feel The Difference In Just 12 Weeks

by Jamie Kennedy on Wednesday 12 May 2021


We just made achieving your goals that much sweeter. 

Most gyms out there tell you that going to the gym 5, 6, or 7 times a week is the only way to achieve your goals (plus two-a-days if you’re really serious). They tell you that you have to eat right all of the time, avoid all lazy activities, and basically feel sore everyday in order to achieve your goals and feel good about yourself.

But we’re not a regular gym, we’re a cool gym. And we’re here to let you in on a little secret. You can be healthy with a balanced lifestyle that includes the gym, but also everything else you love to do. In fact, just 2 days a week hitting the gym can make you see and feel the difference.

Here’s why.

Burnout is real

Sometimes we don’t like to admit to ourselves but, fitness burnout is a real thing. You may have even experienced it yourself. You get inspired to achieve a goal, and you plan out your attack with enthusiasm. You start your goal and it’s going really well! You’re going to the gym 6 days a week, and you’re loving the gains. Until one morning you wake up, and you really want to roll over and hit the snooze button. You just feel so exhausted, and sore everywhere.

Perhaps you power through and get to the gym anyway, but you notice you’re declining in your fitness progress. You feel drained by your routine and you constantly dread leg day. Every joint in your body seems to be angry at you.

You’re having trouble sleeping. You feel like you might be getting sick. Your hunger and thirst cues seem to be out of whack.

These are all signs of burnout. But, we don’t want to admit it to ourselves because we believe the messaging we hear that says, “Train harder to achieve your goals.” We don’t understand why we’re somehow different from these intense athletes. But we’re here to tell you, burnout is very common (even amongst intense athletes) and you’re not alone.

The key to avoid burnout is to go to the gym fewer days a week (twice a week is the sweet spot), yet be consistent in showing up every week for at least 12 weeks. This will actually help you develop a very strong habit, achieve your goals more efficiently and all at a much healthier pace. You will also be giving your body the time it needs to recover between workouts. Not sure how you can accomplish this? Our personal trainers are available to help you achieve your specific goals, and help you avoid burnout.

Boredom happens

Similar to burnout, going to the gym everyday can get quite…repetitive. Perhaps not at a gym like Virgin Active where you have hundreds of classes to choose from every week but, it is still a human condition to become bored with the same workouts week after week.

Boredom quickly lowers our motivation levels. The snooze button starts to feel so much cozier than the squats you know are coming again. Or you get to work and it’s so busy that the lunchtime workout you have planned is no longer sounding appealing. You notice subtly your priorities start to shift away from your workouts. “I’ll just skip this one,” you think to yourself.

How can you fix this? One way is to change up your workout routine, and try out new classes or work with a personal trainer. We’ve got hundreds of group exercise experiences to motivate you, mix up your routine, meet like-minded people and try something new every week.

Another great solution is to stick with going twice a week for at least 12 weeks. This will not only get you into a good habit without getting bored, but will free you up for other activities you enjoy. For instance, you’ll have time to go for a walk around your neighbourhood listening to your favourite podcast, go rock climbing (you can do that here, too), or even plant a garden.

Two days a week is enough

The Australian Department of Health recommends for adults 1.25 to 2 hours of vigorous intensity physical activity a week, which can be accomplished at the gym when you go twice a week. They also recommend 2.5 to 5 hours of moderate intensity physical activity (such as a brisk walk, golfing, mowing the lawn or swimming), which can be done either at the gym or outside for a change of scenery.

Why does the Australian Department of Health recommend these specific amounts of hours of physical activity? It turns out that these recommended hours are essential for your physical and mental health. Being active reduces your risk of serious illnesses including heart disease and certain cancers, amongst other things.

Now you can see why going to the gym twice a week and staying consistent with it can help you achieve your goals in a big way. Here at Virgin Active, we’ve decided to make it that much sweeter to achieve your goals.

We’re launching the Activate challenge, and it’s got your name written all over it. Challenge yourself to a 12-week workout plan by exercising at the club twice a week for 12 straight weeks, and you’ll get those 12 weeks at half price when you sign up for a 12-month membership between 10-30 May 2020 (Terms and conditions apply). 

Sign up to one of many group exercise experiences we have on offer, work with a personal trainer or simply get your gym workout on. You’ll be able to keep track of your workouts and progress in your mylocker throughout the whole 12 weeks.

You’ll crush your goals and not your bank account with this first-time offer. What could be sweeter?

Ready to get started? If you’re new to us, book your free tour here, or spend time with one of our coaches so they can help set you up for success today

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Not a Virgin Active Member?

Book in for a free guided tour. We'll show you all the facilities and answer any questions you may have. No obligation. Just lots of smiles. We'll call you to book your visit at a convenient time.

Book a Tour