First steps

Liu Shiyu, a popular podcaster and a fitness lover, said while many women have a strong desire to get fit, the first steps are not easy. "In the first 10 minutes of meeting my fitness instructor, I burst into tears — I was worried that I might quit halfway, or I wouldn't do well," said Liu, 26, in one of her podcast episodes.

Like many young people, Liu had attempted and failed to cultivate the habit of going to the gym multiple times, and exercise had posed a great psychological burden on her.

"For me, the path from the impulse of becoming as fit as a fitness influencer to actual action is a long one filled with mental barriers and obstacles," she said.

Liu said she didn't resolve to start regular exercise until after she fainted at a hospital last year, which turned out to be the result of low blood pressure caused by a lack of exercise and hydration.

When a friend recommended a fitness instructor who happened to work at the gym near Liu's apartment, she felt it was a sign that she should embark on her fitness journey once more.

To her surprise, the coach, also a woman, said that excessive self-discipline can actually hinder fitness progress.

"Sustainable fitness training can only be achieved through establishing a healthy, moderate exercise routine and making sure the exercise does not exceed the personal limit," the coach told Liu.

Therefore, Liu crafted a fitness plan tailored to her schedule, capacity and preferences: strength training at the gym once a week, aerobic workouts including K-pop dance or fitness routines at home three times a week, and rock climbing twice weekly.

After a year, the transformation was evident: Liu became more open to new fitness experiences, and she also learned to continuously monitor her body's state during workouts and to always train within her capacity.

"I used to hold myself to high standards. During workouts, if the coach asked for eight to 10 reps, I would push for 10 or even 11, and feel disappointed if I couldn't reach 10," Liu said.

However, her coach reassured her that doing just eight or nine reps was perfectly fine.

"Sometimes, after a long workday or a tiring business trip, especially during my period and when I am starving, I will respect my body's needs and allow myself to take a break," she said.

Learning to rest helps people to actually stick to a habit and prevents burnout.

According to the 2024 Women's Fitness Trends Report released in March by fitness chain Hilefit, women demonstrate remarkable perseverance in fitness. On average, the chain's female members spend about 34 minutes per session on the treadmill, compared to 29 minutes for male members. Additionally, 42 percent of female members participate in group classes, significantly higher than the 8.3 percent participation rate among male members.