How to Stay Consistent with Your Workouts: A Beginner’s Guide

You’re Not Alone in This.

Trust me when I tell you, I get it. I have been there. Many of us have. Consistency with your fitness regimen can be a major hurdle especially if you are just starting out on your fitness journey. Staying consistent with workouts can be HARD. You start with sooo much enthusiasm and optimism, maybe even buy   workout clothes you love, matching gloves and great sneakers. Then, suddenly... life gets in the way. You end up working late or have a busy period at work… you get sick… your workout buddy cant make it…or you simply have an off day mentally. You skip one workout, then another, and before you know it, a week turns into two and you’re back at square one.  The good news? You can build consistency, and I’m going to show you how you can it. This guide is all about making fitness a natural part of your life without it feeling like a chore. So let’s go!

 

Realistic Goal Setting: Small steps will eventually get you to the destination.

A huge mistake made by so many people is setting a goal that is unrealistic and unachievable. So many people set out with acrazy goal, such as wanting to lose 40 lbs in 6 weeks. They set out with the intention of working out six days a week for an hour and more each time.

Instead…here’s what actually works:

Set SMART goals.

Your goals need to be:

Specific

Measurable

Achievable

Relevant, and

Time bound

For Instance: “I’ll work out for 20 minutes, three times a week for the next month.”

Start with habits, not results. Instead of saying, “I want to lose 20 pounds,” focus on, “I will move my body regularly.” The weight loss will come as a side effect.

Be kind to yourself. Progress isn’t about perfection… it’s about showing up for yourself, even if it’s just a 5 minute walk some days. Allow yourself to be flexible and be patient with the process.

 

Creating a Sustainable Workout Routine

Ensure that your fitness regimen fits your life. If you hate running don’t force yourself to run. Its fine to just walk. This simple exercise has a range of variations so you won’t get bored. Vary the pace… walk uphill… walk backwards… walk on a sandy beach or hike a rocky trail. If you can’t stand early mornings, don’t try to commit to 5 AM. I learnt this the hard way.

Story time…

I have never been a morning person. When I started my fitness journey, early morning workouts were very popular and I decided to follow the trend which quickly failed for me. I made it to the gym and found myself doing a lackluster version of my workout plan, taking breaks for way too long, executing moves with horrendous form, and on one glorious occasion… nodding off and mis-stepping on a moving treadmill which unceremoniously ejected me straight off. Bruising my ego and thankfully nothing else in the process. Needless to say, my early morning attempts to workout came to an abrupt end.

The secret is simple: Do what works best for you.

Choose workout times where you are most alert when possible and choose that actually excite you and fit your schedule.

Try this:

Find something you enjoy. Dancing, swimming, hiking, lifting weights, yoga, calisthenics, pole fitness, bungee fitness—there’s something for everyone.

Make it easy for you say yes. Keep your gym clothes ready. If you know you’re working out in the morning, pack your bag/ lay your things out the night before. Pick a gym near home/work.Keep a packed gym bag and sneakers in your car. Schedule workouts like important meetings.

 

Switch things up.

Monotony is the enemy of consistency. Repetitive exercises can make your workouts boring and you run the risk of falling off the consistency train. Mix it up or throw in a new activity between workouts just to keep things fresh and fun.

 

Overcoming Common Challenges: What to Do When You Want to Call it Quits

Let’s be honest. Motivation fluctuates. Some days you just won’t feel like working out at all and that’s completely normal.Here’s how you push through:

 

No time? Even 10 minutes is better than nothing. Try a quick workout video or take the stairs instead of the elevator. Do 10 squats at a time throughout the day. If you manage that 6 times.. that’s 60 squats. Waiting in line? Doing the dishes? Calf raises to the rescue!

Not seeing results fast enough? Focus on non-scale victories, such as more energy, better sleep, feeling stronger. Find a way to keep moving. The progress IS happening… even though you may not see it at first.

If you’re working out at home… suit up! Put on your work out clothes. Seriously, it works like magic. Once you’re dressed for it, you’ll be more likely to get it done.

If you’re headed to the gym, charge up your earbuds and cue up your favorite playlist or podcast to get your blood pumping and your neurons firing and see how time flies as you get your workout done. Working with a personal trainer? Communicate with them and let them know your desires for that day, be it a change, a challenge, or a chill session.

Staying consistent isn’t about never missing a workout…it’s about getting back on track when you do.

 

Discipline vs Accountability and Support.

Ideally… you are doing this for your own benefit and you should be your own motivator. The reality … we are not all built that way. There are people who make a decision, make a planand execute. Without the assistance of anyone else. Most people don’t fall into this category and need someone or something to keep them on track. You Don’t Have to Do This Alone.

Whether it’s a friend, a group class, or even an online community, a wellness coach or personal trainer… find your support. Accountability is powerful.

 

Here’s what helps:

 

Find a workout buddy. Even if you’re working out at home, check in with a friend daily.

Use an app or planner. Seeing your progress visually is super motivating.

Reward yourself. Not with food… but with an outfit, go to a show/ game, get a massage, or even do a victory dance.

 

Just Take That First Step.

Consistency is about commitment, not perfection. You will miss workouts, you will have off days…but that doesn’t mean you failed. Every time you show up again, you win!

So…

Pick one small thing to start today. Maybe it’s a 10-minute stretch, a short walk, or even just setting out your workout clothes for tomorrow. Whatever it is, take action now.

 

You got this!