Updated: June 2026
The people you spend the most time with have a bigger impact on your health and fitness results than most people realise. We are all influenced by our environment, our habits and the people around us. Spend time with motivated, positive and successful people and there is a good chance those behaviours will influence your own. Spend time with people who constantly make excuses, avoid challenges or prioritise unhealthy habits and those influences can work in the opposite direction.
It is no different when it comes to your health and fitness.
Many people believe that motivation and dedication are the most important factors in determining success. Whilst they are certainly important, motivation is temporary. It comes and goes.
What happens when motivation disappears?
That is where your environment and support network become incredibly important.
If the people around you support your goals, encourage your efforts and help keep you accountable, your chances of success increase dramatically. If they are constantly pulling you away from your goals, the journey becomes much harder.
So why are our health and fitness results impacted so much by those around us?
We Spend A Lot Of Time With Them
The people you spend the most time with have the biggest impact on your health and fitness results for several key reasons.
They are the people:
- You listen to and who listen to you.
- Whose opinions you value.
- Who influence your daily habits and routines.
- Who often shape what you view as “normal”.
If these people are living lifestyles that conflict with your goals, it can become a major hurdle to success.
The reality is that creating healthy habits is difficult enough without constantly swimming against the tide.
As Robin Sharma said:
“Associate only with positive, focused people who you can learn from and who will not drain your valuable energy with uninspiring attitudes. By developing relationships with those committed to constant improvement and the pursuit of the best that life has to offer, you will have plenty of company on your path to the top of whatever mountain you seek to climb.”
Making A Lifestyle Change Is Hard Enough
Think about everything that goes into improving your health:
- Food preparation.
- Exercise.
- Early morning workouts.
- Consistency.
- Discipline.
- Long-term commitment.
All of these things require effort.
Now imagine how much easier that process becomes when the people around you are fully supportive of your goals.
Surrounding yourself with people who celebrate your wins, encourage your efforts and help keep you accountable is one of the most powerful things you can do.
We are all products of our environment. Creating an environment that supports your goals gives you a huge advantage.
Want to be happier? Spend more time with happy people.
Want to be healthier? Spend more time with healthy people.
Want to be confident? Spend more time with confident people.
Want to be ambitious? Spend more time with ambitious people.
The environment around you matters.
In many cases, having someone in your corner can make all the difference. If you’ve ever wondered what coaching support actually looks like, our guide on what happens when you start personal training explains the process and what you can expect.
A Few Questions To Ask Yourself
If you constantly surround yourself with confident, motivated and ambitious people, there is a good chance you will develop those same qualities.
Likewise, if you surround yourself with people who reinforce negative behaviours and poor habits, those traits can eventually become your own.
A useful exercise is to ask yourself the following questions:
- Who are the people I spend the most time with?
- Are they supportive of my health and fitness goals?
- Do they prioritise their own health and wellbeing?
- Do they encourage healthy habits?
- Do they believe what I am trying to achieve is possible?
Answering these questions honestly can provide valuable insight into why your health and fitness journey has been successful—or why it may have been more challenging than expected.
Sometimes the biggest obstacle isn’t your training program or nutrition plan.
Sometimes it is the environment you are operating in.
This Doesn’t Mean You Need To Drop Your Friends
It is important to understand that not everyone in your life is going to be as supportive of your goals as you would hope.
That is perfectly normal.
In fact, there are probably areas of life where you could be more supportive of others as well.
So if certain people are having a negative impact on your health and fitness results, does that mean you should remove them from your life completely?
Absolutely not.
There are many reasons why someone may not initially support the changes you are trying to make.
They May Not Understand
Have you clearly explained:
- Why you are making a lifestyle change?
- Why your health is important to you?
- What you are trying to achieve?
Often people are far more supportive once they understand the reason behind your actions.
They May Be Afraid Of Change
Change can be uncomfortable.
When someone starts exercising regularly, eating differently or prioritising their health, it can disrupt the dynamic that people are used to.
Partners in particular can sometimes feel uncertain because they wonder:
- “Were they unhappy before?”
- “Will this change our relationship?”
- “Will they become a different person?”
Whilst these concerns are usually unfounded, they can sometimes appear as resistance or lack of support.
Should They Change Too?
When a person in a close group of friends decides to make a positive change to their health and fitness, it can often create a ripple effect throughout the group.
Friends start asking themselves:
“Should I also change?”
For example, imagine you are out for dinner with friends and decide not to drink alcohol. Instead of ordering the usual pasta or burger, you choose a healthier option.
Quite often, people will project their own insecurities onto your decision.
Comments such as:
- “Come on, just have one drink.”
- “You’re no fun anymore.”
- “One meal won’t hurt.”
Usually have very little to do with you.
Instead, your actions are forcing them to think about their own habits and behaviours.
The important thing to understand is that most people are not intentionally trying to derail your progress. They are simply processing their own feelings about change.
Communication Is Key
One of the best things you can do is have an honest conversation with the people closest to you.
Explain:
- What your goal is.
- Why it is important to you.
- What success would look like.
- How they can support you.
If they genuinely care about you, they will usually want to see you succeed.
Not only does this improve support, but it also creates another layer of accountability.
And accountability is incredibly powerful.
There will always be some people who are less supportive than others.
That is okay.
It does not mean they need to be removed from your life.
It simply means they may not be the best people to discuss your health and fitness goals with.
How Can I Create A Better Support Network?
If you feel that your current support network is not helping you move forward, it may be time to actively build a stronger one.
Here are some simple ways to do that:
Invite Friends To Join You
Sometimes all it takes is an invitation.
Invite a friend for a walk, a gym session, a hike or a fitness challenge.
You might be surprised by how many people are looking for the same support that you are.
Join A Community
Being around like-minded people is incredibly powerful.
Whether it is a run club, group exercise class or personal training studio, supportive communities help people stay motivated when motivation naturally fades.
If you’re deciding which environment would suit you best, read our comparison of personal training vs group training.
Sign Up For An Event
Having a tangible goal creates focus.
Whether it is a fun run, charity event, obstacle course race or hiking challenge, events provide purpose and direction.
You always have something specific to work towards.
Learn From Positive Sources
Podcasts, books, blogs and newsletters can all contribute positively to your environment.
The more quality information you consume, the more likely you are to stay focused on your goals.
Surrounding yourself with positive influences isn’t just about people—it is also about the information you expose yourself to every day.
Your Environment Matters More Than You Think
At the end of the day, your health and fitness journey is your responsibility.
Nobody can exercise for you.
Nobody can make healthy choices for you.
However, the people around you can make the process significantly easier—or significantly harder.
Take a moment to reflect on your current environment.
- Are the people around you helping you move towards your goals?
- Have you clearly communicated what you are trying to achieve?
- Could you benefit from more accountability?
- Do you need to spend more time around people who share similar values?
At the end of the day, your health and fitness journey is your responsibility. Even if you already exercise regularly, having the right support network can make a significant difference to your results. If you’ve ever wondered whether coaching could still help, read is personal training worth it if you already go to the gym?.
Remember, if you surround yourself with great people, great things tend to happen.
Frequently Asked Questions
Can the people around me really affect my health and fitness results?
Yes. The people you spend the most time with influence your habits, mindset, behaviours and daily decisions. A supportive environment can make healthy choices feel easier, while a negative environment can make them much harder.
What should I do if my family or friends don’t support my goals?
Start by communicating openly about what you are trying to achieve and why it matters to you. Many people become more supportive once they understand your motivations. You can also seek support through a trainer, exercise group or fitness community.
How can I find more supportive people to help me reach my goals?
Joining a gym, run club, group fitness class or working with a personal trainer can help connect you with like-minded people who value health and fitness. Being part of a supportive community can significantly improve long-term success.
Build A Support Network That Supports Your Success
The people around you can either accelerate your progress or make your health and fitness journey harder than it needs to be. Having the right support, accountability and encouragement often makes the difference between giving up and achieving lasting success.
Ready to make a change? We are here to help.
At Authentic Personal Training, we help people build sustainable habits through personalised training, practical nutrition guidance and ongoing support. Our experienced coaches provide the accountability and encouragement needed to help you stay consistent and achieve your goals.
Start with our 3 sessions for $30 intro offer and experience the difference that the right support network can make.
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