Read time: 4 minutes

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It’s an all-too-common scenario.

We start a new exercise kick, and make some early progress.

But we just can’t seem to keep the streak going.

Things get harder - and then we stop turning up.

To benefit from exercise long-term, nothing is more important than avoiding dropout.

And to do so, we need to understand:

• Why do people drop out
• And when does it often occur

The problem is, most research studies don't capture this information.

Fortunately, a recent study in more than 900 people did just that.

So, what can we learn about how to avoid exercise dropout?

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The study looked at why (and when) participants in exercise intervention studies lasting 6-8 months dropped out.

To do this, the authors combined data from 3 previous studies in previously inactive men and women with overweight or obesity and high blood cholesterol.

The sample was overall quite big - with 947 participants included across the 3 studies.

While the exercise interventions in these studies differed slightly, they each involved:

• 6-8 months of aerobic exercise (treadmills, ellipticals, cycle ergometers) at light to vigorous intensities (40-80% of VO2peak)
• And with or without resistance exercise (3 days per week, 3 sets of 8-12 reps per exercise)

Each trial collected data on exercise adherence (% of completed sessions) and dropout (why and when it occurred).

Some of the studies involved an inactive run-in period of 3-4 months prior to starting exercise.

And in all studies, both exercise volume and intensity were gradually increased over the first 8-12 weeks (known as a “ramp” period), before 5-6 additional months of training was completed at the full exercise "dose".

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So - which individual characteristics were linked to exercise dropout?

Of the 947 participants across the 3 studies, 295 (31%) dropped out of the exercise intervention.

So, almost 1 in 3 didn't stick out the full 6-8 months.

By comparing the characteristics of those who dropped out to those who didn't, the study identified factors that might increase the risk of dropout.

The participants who dropped out were, on average, more likely to:

• Be non-caucasian
• Have a higher body mass index
• And a lower aerobic fitness

What were the main reasons for exercise dropout?

The most common reason was..................

Lack of time (40%).

Surprise surprise.

This was followed by:

• Lost to follow-up (18%; in other words, they bailed on the study without explanation)
• Injury (12%)
• Health (10%)
• Changed mind (9%)

Here's the breakdown of all reasons provided for dropout:

So, time was a major issue leading to dropout.

But this doesn't really tell us much about why "time" became an issue.

Thankfully, the researchers delved a bit further into why this was a key reason for dropout.

Even though time was further divided into sub-categories, a lack of time in general (52%) was still the number 1 reason for dropout.

This was followed by a lack of time due to work (18%), family (15%), or a lack of motivation (4%).

What about the timing of exercise dropout?

Turns out that most people who dropped out did so early on.

About two-thirds (66%) of participants who discontinued did so before the start of the "full" training period (month 1).

That is, they dropped out during either baseline testing, the inactive run-in period, or the 8-12 week "ramp" period.

Dropout most often occurred during the "ramp" period, when the volume and intensity of exercise were still increasing, and before the prescribed levels were reached.

Here’s the breakdown of the number of participants who dropped out at different stages of the study:

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Beyond the "ramp" period, dropout was low initially, but increased over the first 3 months of exercise.

So these findings paint a picture of why and when people cease exercise programs.

But how can we use this information to keep people engaged in exercise for longer?

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What are the implications for reducing dropout in exercise interventions?

The key findings of the study may inform practical strategies to reduce exercise dropout.

Here’s 5 key takeways:

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Key finding #1: A perceived lack of time continues to be a prominent reason for dropout from exercise programs.

Practical implications:

The reality is, most people do have enough free leisure time to devote to exercise or physical activity.

But the perception of being time poor still gets in the way.

So to keep people engaged with exercise, there is a need to increase awareness that:

• Even small doses of exercise are beneficial
• There are ways to make exercise more time-efficient​
• And exercise is equally effective when accumulated in shorter bouts versus longer continuous sessions

These messages may help a "lack of time" become less of a barrier to exercise.

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Key finding #2: Most people who dropped out did so within the first 2-3 months of exercise.

Practical implications:

This is a particularly critcal period for exercise adherence.

So when someone begins a new exercise routine, extra supports are likely needed to help them through this crucial early stage.

One strategy is tailoring exercise to maximise enjoyment and the "feel better" effect.

This includes avoiding things like:

• Very high exercise intensities
• Ramping up the intensity towards the end of a session
• Lifting weights very close to failure, particularly with lighter loads

All of which increases the likelihood someone will stick it out for longer - particularly when exercise is not yet engrained as habit.

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Key finding #3: Most people who dropped out did so during the "ramp" period, prior to reaching the prescribed exercise volume and intensity.

Practical implications:

This suggests early progressions of exercise volume and/or intensity should be approached carefully.

This means focusing on:

• Smaller doses of exercise
• Avoiding higher exercise intensities

Why?

Because both factors are likely to make exercise more feasible and/or enjoyable during these early stages.

And in turn, easier to stick to the program for longer.

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Key finding #4: Most of those who changed their mind about participation in the exercise intervention did so during the run-in period, before any exercise was undertaken.

Practical implications:

Limiting this run-in period, and starting exercise as soon as possible, may reduce dropout.

While this finding may be more relevant to research studies as opposed to "real world" exercise programs, long delays between exercise sessions are probably not helpful in reducing dropout.

Using strategies to keep the streak going as much as possible, such as following a “never miss twice” and a “something is better than nothing” mindset, can help minimise delays between sessions.

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Key finding #5: Once participants made it past the initial 2-3 month period, they typically continued for the next 6-8 months.

Practical implications:

This again shows the initial 2-3 months is critical for adopting a new exercise behaviour.

Those who manage to get through this initial period are more likely to keep going for longer.

So - anything we can do to keep showing up during these early stages (including some of the strategies already mentioned) is likely to pay dividends in the long run.

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These findings shed light on why and when people drop out from exercise programs.

But, there are some important limitations to consider.

The major one is the fact the exercise programs were, of course, part of controlled research studies.

This differs from the "real world" for a few reasons:

• The exercise program is highly structured (and not tailored to individual preferences)
• Exercise sessions are typically supervised (which generally can benefit exercise adherence)
• And there is often extra burden other than the exercise itself (like physical testing or invasive procedures such as blood sampling) that likely increase the chance of dropout

But all things considered, there's lots we can take from this study to help us stay on track with exercise for longer.

Thanks for reading!

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See you next week,

Jackson

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If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser.

Send me a quick message or email - I'll reply to every one!

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.