How to Stay Consistent with Your Exercise Routine

Starting an exercise routine is easy; staying consistent is the real challenge. Many people begin their fitness journey with bursts of motivation, but what separates those who succeed from those who falter is the ability to maintain habits over time. 

Staying consistent with exercise requires discipline, realistic goals, and effective planning. Incorporating workouts into your schedule, starting with manageable steps, and addressing barriers like time or motivation can help maintain your routine. By focusing on small, actionable habits and tracking progress, you can build a sustainable approach to fitness that suits your lifestyle.

The Importance of Consistent Exercise

The core of your fitness regimen should be strength training. At least 2, full body, high effort strength sessions per week will give you the vast majority of benefits needed to build and maintain your strength and muscle health as well as improve your overall levels of fitness including cardiorespiratory. These sessions can be as brief as 15 minutes but should really not need to take longer than 45 minutes at a time. 

It is also recommended that adults aged 18-64 should aim for at least 150 minutes of moderate-to-vigorous aerobic physical activity per week. *(Your strength training workouts can be included in that count if you are keeping your heart rate elevated and moving swiftly between exercises.) Activity can be achieved in sessions as short as 10 minutes, making fitting it into a busy schedule more manageable. 

Moderate activities, like brisk walking or cycling, can improve cardiovascular health, while vigorous activities, like running or playing sports, offer greater intensity for those looking to push their limits. The key is to find a balance that works for your fitness level and preferences. 

Steps to Building a Consistent Routine

Starting a fitness routine doesn’t have to be overwhelming. Begin with short, manageable sessions like 15-minute walks or light bodyweight exercises to build a solid foundation. Gradually increase the intensity, duration, or resistance over time, allowing your body to adapt and reducing the risk of burnout or injury.

Incorporate activity into your daily life with simple changes—take the stairs instead of the elevator or use a bike for short commutes. These small adjustments add up, making it easier to stay active consistently. 

1. Set Realistic Goals

Setting clear, realistic goals is essential for maintaining your fitness routine. Instead of aiming for vague or overly ambitious targets, focus on smaller, achievable milestones that keep you motivated and on track:

• Be specific: Replace broad goals like “I want to lose weight” with actionable plans, such as “I’ll exercise three times a week for 30 minutes.”
• Identify priorities: Determine what matters most to your unique goals, such as improving endurance, building strength, or feeling healthier.
• Track progress: Smaller, measurable milestones help you see progress and maintain momentum.

By achieving and celebrating these smaller goals, you’ll build confidence to reach larger ones over time.

2. Schedule Your Workouts

When you treat your workouts as appointments, they begin to feel non-negotiable in your schedule. A few tips to help you ensure you don’t skip your workouts through scheduling include:

• Picking specific days and times: Add your workouts to your calendar to establish a consistent routine.
• Choosing the right time for you: Morning workouts can boost energy and focus for the day, but if mornings don’t work, pick a time when you feel most energetic.
• Pairing workouts with daily habits: Link your exercise to an existing routine, such as after brushing your teeth or drinking your morning coffee, to reinforce the habit.

3. Find an Accountability Partner

Exercising with a friend or joining a group class can significantly improve your adherence to a routine. Accountability partners make workouts more enjoyable and encourage you to show up even when you’re not feeling motivated. 

Knowing someone is counting on you can be a powerful motivator. Virtual check-ins with a friend or a trainer can work wonders if in-person meetups aren't feasible. Many fitness apps and online communities offer ways to connect with others who share similar goals, providing encouragement and inspiration.

4. Identify Your Exercise Barriers

Overcome obstacles that make it harder to stick to your routine. If getting to the gym is a hassle, consider home workouts or sessions at a local studio. If lack of time is your issue, focus on shorter, high-impact workouts like HIIT or circuit training. 

Preparing the night before can also make a big difference—lay out your workout clothes, pack your gym bag, or set up your home exercise space. Reducing these minor friction points helps remove excuses and keeps you moving forward.

5. Consider Professional Support

Working with a trainer or joining a fitness program can provide the structure and guidance you need. A professional can help you set realistic goals, monitor progress, and adjust your plan. They also provide accountability and expert advice, reducing the guesswork and making your workouts more effective. 

By investing in support, you’ll gain the confidence and tools to stay consistent for the long haul. 

“Tomorrow” Starts Today

Consistency is not about perfection; it’s about showing up, even when it’s tough. You can create a sustainable exercise plan that delivers long-term results by building habits that prioritize discipline over fleeting motivation and tailoring your routine to fit your life. 

Let OneUp Fitness support you on your journey to better health and well-being. Book a free consultation with one of our trainers today—because the best time to stay consistent is now.