Movement as Regulation, Not Punishment

“No pain, no gain.”

“I need to burn off everything I enjoyed on the weekend.”

“If I can’t walk for a week after my workout, I didn’t work hard enough.”

Heard statements like these before? Maybe you’ve said them yourself. No judgment, because chances are we've all been there at some point. 

Some of these sayings have been around for centuries in some capacity. “No pain, no gain,” for example, dates back to ancient Greek and was later popularized by Jane Fonda and her aerobic workout videos. Eventually, ideas like these became deeply embedded in the fitness world.

Does this mindset really work?

Consider this statistic: approximately 80% of fitness routines do not last. That’s a massive number. We’re used to this punishment mindset: you have to do a workout to make up for what you ate over the weekend, or because you missed closing your rings on your watch over the last few days.

What if we shifted from this punishment mindset to a regulatory mindset that works with your body instead of against it? Studies have noted that an exercise routine rooted in positive, internal motivation is more likely to stick. Well, let’s take a deeper look.

What Does Regulation Mean?

What does it actually mean to be regulated?

Simply put, your body has its own internal mechanisms to cope with the stress, including physical stress from exercise, that it inevitably experiences, which is referred to as homeostasis. It’s worth noting that regulation and relaxation are not interchangeable. A regulated body can still be busy, it’s just not in that constant “go, go, go” state.

We’re always going through moments in our day that challenge us. Exercise itself is a form of stress on the body. When you’re able to respond calmly rather than react to the situation at hand, you’re in a regulated state. When those moments arise, and you fall apart? Yeah, you’re likely dysregulated and need to address that (we’ve all been there).

Now that we have an idea of what this all means, how does this relate to physical activity? Dysregulation can manifest physically as tension, guarded muscles, exhaustion, clumsiness, and irritability. Think you’ll be able to get the most out of your session if you’re like this? Probably not. Instead, you’re more likely to cause more muscle tension and increase your risk of injury or prolong your recovery.

Imagine you’re at home studying for the most crucial test that will determine your future. No pressure, right? False - all of the pressure. So, you’re sitting at the table studying while the hockey game is blasting, the dog is barking at the neighbours, and the kids are playing their favourite game, chasing as loudly as they can. If that doesn’t sound hectic, congratulations. You’re a unicorn that has the patience of a saint. For the rest of us, how effectively will you retain all this vital information? You’re not set up for success when you need it the most. You’re more set up to snap.

That’s what it would be like to enter an intense workout session with a dysregulated body. You’re not setting yourself up to succeed in something that is going to put stress on your body, your workout. Instead, you’ve created an environment in your body that needs a reset.

A Punishment Mindset

Now that we understand regulation, let’s discuss a punishment mindset.

Let’s clarify the difference between safely having an intense workout and approaching your session with a negative mindset. What we’re talking about is your why behind your fitness routine.

Everyone has a reason for doing something, including your workouts. It could be to feel stronger, improve your physical and mental health, or serve as an example for your children.

Sometimes motivation comes from a different place. You feel guilty after a weekend of snacks and drinks, an uncomfortable comment about your body, or because life is chaotic and pushing beyond your limits is your only way to feel a sense of control.

Could you catch the drastic difference in mindset? One is rooted in self-love, encouragement and support, while the other comes from pain and punishment.

It’s Time for a Shift

Before anything, a shift needs to happen in the reason for your fitness routine - your “why.”

Consider asking questions like:

• “What would help my body function better today?”

• “Is my body at a place where this workout is beneficial?”

You need to be aware of and understand your body and what it needs. Consider a day you are beyond stressed at work, your sleep quality is next to nothing, and you’ve had a bowl of noodles over the entire day. Is pushing your limits during your upcoming intense workout really what your already unregulated body needs? Or is something gentler, such as a walk, a low-intensity strength class, or yoga, a more reasonable option?

A regulated body that enjoys what you’re putting it through can help produce the mental aspect needed to make a workout routine stick.

When the “why” comes from a place of love and a regulated body, the outcome can lead to greater consistency and a more receptive body to the load. When you understand your body and its signals, you're on the path of regulation and support.

Goodbye, Outdated Language

It’s time to set aside the outdated “no pain, no gain” mentality and adopt a more positive outlook that views movement as enjoyable and as a tool for regulating your body and your mind.

Regulating your body doesn’t mean laziness or taking the “easy” way out. You’re not skipping your sessions or avoiding the hard work. In fact, a regulated body means the exact opposite. You’ve created an environment where your body (physically and mentally) can succeed to its fullest potential.

The shift can start here. Reflect on past workouts and see how you felt before, during and after. Maybe you left feeling really strong and energized, thinking this was exactly what you needed. However, how did the rest of the day or week go?

Could rest and recovery have been what you needed instead?

It’s time to reinforce that movement is a tool to succeed, not a punishment for enjoying life. Consistency comes from enjoyment, trust and capacity within, not from expectations and punishment. As we learn to understand our bodies and respect what they need, we know what they're truly capable of.