Everyone has heard the expression “practice makes perfect.” However, this isn’t strictly true—if we practice something incorrectly, we only get better at doing it wrong. For example, if you always perform push-ups with a sagging lower back, this improper form becomes ingrained, making it difficult and time-consuming to correct. Instead, the saying should be “perfect practice makes perfect.” Establishing good habits from the beginning is far easier than unlearning bad ones before replacing them with better techniques.
It’s often said that it takes around 500 repetitions to learn a new technique and make it automatic, but 5,000 to unlearn an old one—and that assumes all 5,000 are performed correctly! This leads us to the “Learning Ladder,” which describes the process of acquiring new habits or skills. While this model applies to many behaviors, this article will focus on health and fitness.
Unconscious Incompetence
At this stage, an individual is unaware of their negative habits. This could be a gym-goer who always performs lat pulldowns behind the neck without realizing the risk to their shoulders or a dieter who skips meals to lose weight, unaware that this can slow metabolism and stall fat loss. People in this stage benefit from education and guidance to understand why their behaviors are counterproductive.
Conscious Incompetence
This is the “try, try again” phase. Individuals in this stage know what they should be doing but struggle to stay consistent. It could be the dieter who can’t resist birthday cake at the office, despite knowing it hinders their progress, or the weightlifter who frequently skips leg day to join friends at the pub, despite recognizing the imbalance in their training. People at this stage need motivation, reassurance, and tools like goal setting and accountability to help them stay on track.
Conscious Competence
From the outside, it may seem like those at this level have it easy, but in reality, maintaining good habits still requires effort. They exercise regularly and follow a structured diet, yet temptations remain. Whether it’s skipping a workout, indulging in junk food, or giving in to social pressures, they constantly fight the urge to stray from their goals. Positive affirmations and reminders of long-term benefits help reinforce their commitment.
Unconscious Competence
At this level, healthy habits are second nature. Exercise and good nutrition are ingrained in daily life, requiring no external motivation. However, individuals at this stage may struggle to empathize with those who find fitness challenging, as they no longer recall the difficulty of forming these habits. While achieving this level is ideal, very few people reach it—which is probably for the best, or personal trainers and nutritionists would be out of a job!
Final Thoughts
Regardless of where you currently stand on the learning ladder, keep striving for improvement. Progress isn’t always easy, and there will be times when skipping a workout or ordering takeout feels tempting. However, each time you resist temptation, you move one step closer to your health and fitness goals. And remember: perfect practice makes perfect!
