Follow these steps below, and you’re more likely to start, and keep, a consistent workout routine.
- Start with a type of exercise you like doing. It doesn’t have to be the traditional gym. Maybe it can be a gym, but not in the common version of a do-it-yourself 24 hour facility. There are dozens of different gym-based models that could work for you. Maybe it’s dancing, or possibly you like the idea of combat sports and get into martial arts. If cardio is more your jam there are plenty of cardio-specific gyms like spin or some boot camps. You could find a weightlifting specific gym in the form of powerlifting, bodybuilding, or Olympic Weightlifting. There are functional fitness gyms that mix a bit of everything, as well as niche gyms that do things like aerial yoga or mobility.
If you don’t fancy a gym, that’s perfectly fine to. What do you like to do that you could constitute as exercise? Running? Hiking? Cycling? Working out in your garage? This step is important. If you don’t at least like it a little, chances are you won’t stick with it very long. - Now that you have something you like doing, you have to turn it into a habit and consistently do it. Notice I left out hobbies in step 1, like sports, as you may not be as likely to do that as often. Sports can be seasonal, and also rely on other people being there to do it so you’re not 100% in control of the scheduling.
When it comes to consistency, an ultimate goal would be 3+ times per week. Though if you’re currently not doing the thing at all, shoot for just once or twice per week for the first few weeks. - Within the exercise you’re doing, find something about it that is measurable. Then measure it. Now you have a baseline that you can work towards improving. This takes the guesswork out of wondering if the thing is working.
Did you run a bit further or faster? Did you lift a bit more weight or do it for more reps? Did you complete more rounds, or do the thing with more ease? You’ve gotta have something to measure. Start simple. - Surround yourself with people who are supporting you. This may be the other folks who are working out with or around you, or maybe it’s friends, family members or co-workers. Whoever it is, be around those people more. Bonus points if you can get them to do the thing you’re doing too. I’ve often stated that working out with friends is one of the best things you can do to increase exercise adherence. If you can’t get them to workout with you, the fact that they’re supporting you is still a win. While doing this you may find yourself limiting how much time and attention you give to those who don’t support you. This will also help keep you on track.
- Embrace small wins and positive self talk. If you miss a day, have a bad workout, over eat or fall off track a bit, don’t beat yourself up about it. Right the ship by doing the thing better tomorrow. Talking negative to yourself never helps. Instead of calling yourself a failure for doing X, reflect on all of the wins you’ve had up to that point. No one is going to help you but you, so be polite to yourself and hold your head up!
- Think of yourself as the type of person who does what you’re doing. It’s easy to have imposter syndrome or to think of yourself as a poser early on. It’s important to overcome those thoughts and start seeing yourself as a fit person who does the thing. For example: you start the gym and you don’t quite look, feel, or dress like the people in the gym. You feel like an outsider. Maybe you get some new clothes so you appear like the others, but you still feel like an outsider. This is only because you’re letting yourself think that you’re an outsider. If you’re consistently going to the gym, you’re just as much of a gym-goer as the next person.
You’ve got to see yourself as someone who exercises for it to become part of your identity. In order for you to identify as such, your behaviors have to match it for a long enough period, and it’ll start to happen. You can’t call yourself a tennis player because you played one match last weekend. Though if you play twice a week every week for a couple months, you can confidently say “I’m a tennis player.” - Start to realize that all of the folks around you in your new environment are your supporters. They’re not competing with you or hoping you fail. They’re glad you’re there with them and are going to bring you up! You’re now a part of the tribe, and can start supporting the beginner who used to be you.
- Know that there’s no such thing as a failed workout. If you showed up, and did something, you won. No matter what the circumstances were, count it as a W. Short on time and did a fraction of the work you typically do? Win. Didn’t sleep much, stressed out and had a bad day at work, but still did your regular workout. Win. Tried to break a record you previously set for yourself and came up short. Win. Had a terrible workout for no reason. Win.
You showed up. You won. - Don’t set an end goal. There is no end to fitness. You stop, and you regress. This is something you have to stick with for the long haul. There’s no savings account of fitness that you can just build up then live off of for the rest of ever. You have to keep showing up, week after week, forever.