Have you ever started a diet or exercise program with enthusiasm, only to quit after a few weeks?
You start off feeling motivated and excited, but soon that energy fades. You begin questioning why you’re even doing it. It feels too hard, and you’re not sure if it’s making any difference. Eventually, you give up.
Here’s the truth: having someone to keep you accountable can dramatically boost your chances of success.
The American Society of Training and Development (ASTD) conducted a study on accountability and found that you have a 65% chance of completing a goal if you commit to someone. Even more impressively, if you schedule regular accountability appointments with that person, your chances of success skyrocket to 95%.
A real-world example of this comes from a study at Virginia Polytechnic University. Researchers divided participants in a walking program into two groups. One group received weekly phone calls asking how their exercise was going, while the other group did not receive any calls. After 24 weeks, 45% of the group receiving check-in calls were still walking regularly, compared to just 2% of those without check-ins.
So, what does this mean for your personal fitness goals? It means that accountability is key to staying on track and achieving lasting results. Knowing that someone is checking in on your progress can make you think twice before skipping a workout or indulging in too many treats.
Reflect on These Habits:
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How many diet books have you bought?
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How many have you followed through with to see lasting results?
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Have you ever joined a gym and rarely used your membership?
If these scenarios sound familiar, know that you are not alone. Without accountability, it’s far too easy to quit, make excuses, and give up on your goals.
Why I Use a Coach for My Own Goals
When I set a goal that truly matters to me, I hire a coach.
Why? Because knowing I have to check in with someone each week makes me feel compelled to stay on track and complete my tasks. I’ve invested in my success, and I want to make the most of that investment.
I’ve tried using my husband as my accountability partner—that didn’t work, ha ha! It’s vital to have someone who will give you honest feedback and follow up on your progress.
Anytime I want to push myself and achieve great results, I turn to a coach. My husband might think I’m crazy and that I should be able to do it alone, but I know myself. Having a coach keeps me accountable, supported, and motivated to do the work and keep going.
How to Stay Accountable
To maximise your chances of success, find an accountability system that works for you. Here are some ideas:
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Partner Up: Find an accountability buddy who will be honest and follow up with you if you miss check-ins.
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Go Public: Announce your goals on social media or a blog and share weekly updates on your progress.
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Hire a Fitness Coach: Work with a coach who will check in regularly and follow up when you miss a session.
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Engage a Personal Trainer: Schedule set training sessions each week to stay consistent.
No matter which method you choose, honesty is crucial. Don’t sabotage yourself by pretending everything is going perfectly if it’s not. The goal is to create lasting, sustainable habits.
Remember:
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Nobody expects perfection.
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Be consistent.
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Stay accountable!
Results come from consistently moving forward, even when progress feels slow. Embrace the process, stay committed, and enjoy the journey.
If you need support, let me be your coach and keep you on track. Check out my personalised online fitness coaching and take the first step towards real, lasting change.
