By: Karolina Starczak

Jul 28, 2009

From grocery shopping to chores, making a list can help get things organized and accomplished. So, why not make a workout checklist? A June study published in the Journal of Sport Behavior found that people who use a checklist are more likely to adhere to both strength and aerobic training regimes.

The study is based on the premise that even though most people agree that regular exercise is beneficial, 60 to 70 percent of adults who begin an exercise program will quit within 6 to 9 months. During the 8-week experiment, 60 participants were divided into two groups. Both groups received a weekly performance coaching session, but only one group used a self-monitoring checklist. The checklist included 60 items ranging from the person’s mood before exercising to which exercises were preformed during the session.

By week 8, the non-checklist group’s adherence dropped to 62 percent for cardiovascular exercise, while the group using the checklist fluctuated between a 78 and 85 percent adherence rate. They also found that the checklist group had a greater increase in overall fitness.

Of course a 60 question checklist is much too tedious, but creating your own daily checklist can help keep you on track. It may even help you notice behaviors that are barriers in your normal routine.  Here are some great tips on creating your own checklist:

1. Start with a list of exercises you regularly engage in. You can list categories such as yoga and running, or list specific exercises like squats and lunges. The list can be as long or as short as you like.
2. Write down any feelings you might experience before exercising. People can feel overwhelmed, intimidated, or excited going into a workout. It is important to keep your emotions in mind because if you constantly dread biking, maybe it’s time to replace it with a different cardiovascular activity.
3. At the end of the checklist rate (on a scale of 1 to 10) how confident you feel in your ability to keep your routine after each workout session. Low confidence usually leads to low adherence. If you find yourself scoring low on the scale try to evaluate what the underlying cause might be. Does your confidence drop after weight training? It could because you aren’t sure if the exercises are done correctly. It might be a good idea to ask one of the trainers at the gym for some pointers.

Once you’ve assembled your checklist, create a copy for every day and begin to monitor your activity and emotions. Don't forget that this is your checklist, so get as creative as you want.

Have you ever used a checklist to get rid of negative feelings and attitudes toward exercise?