5 Tricks to Help You Start Working Out and Actually Stick to It

Whether you’re a seasoned athlete or someone embarking on a new fitness journey, we all encounter days when summoning the motivation to gear up seems like an uphill battle. Be it fatigue, chilly and rainy weather, or the lingering frustration from a tough day at work, there are moments when a boost is essential. Here are some tips to help you power through those challenging times and keep your exercise routine on track:

Set Realistic Goals: Break down your fitness objectives into smaller, achievable milestones. This not only makes your targets more manageable but also provides a sense of accomplishment, boosting motivation along the way.
Find a Workout Buddy: Enlist a friend or join a group fitness class to share the journey. Having a workout companion not only adds a social element but also creates a sense of accountability, making it more likely that you’ll stick to your routine.
Mix Up Your Routine: Monotony can be a motivation killer. Introduce variety into your workouts by trying different exercises, activities, or classes. This not only keeps things interesting but also challenges your body in new ways, preventing boredom.
Reward Yourself: Treat yourself for reaching milestones or completing challenging workouts. Whether it’s a small indulgence or a relaxing activity, rewards can reinforce positive behavior and make the journey more enjoyable.
Visualize Success: Take a moment to visualize the benefits of your efforts. Whether it’s improved health, increased energy, or achieving a personal best, picturing success can be a powerful motivator when faced with obstacles.

Remember, the journey to fitness is a series of small steps. By incorporating these tips into your routine, you can navigate the challenges, stay motivated, and make steady progress toward your health and wellness goals.

1. Find a Workout You Enjoy and Look Forward To

Discovering a workout routine that resonates with your personal preferences is key to maintaining long-term commitment, emphasizes Kristen Dieffenbach, PhD, an associate professor at West Virginia University’s College of Physical Activity and Sport Sciences in Morgantown. While your friends may rave about spinning or CrossFit, it’s crucial to recognize that what works for them may not necessarily align with your own fitness inclinations.

Dieffenbach highlights the significance of genuine enjoyment in your chosen exercise regimen. When you engage in a workout that you authentically like, the likelihood of sustaining that commitment over time significantly increases. This individualized approach recognizes that everyone has unique preferences and comfort zones when it comes to physical activity.

Rather than succumbing to peer pressure or following the latest fitness trends, Dieffenbach encourages individuals to explore various workout options until they discover one that genuinely resonates with them. This process of self-discovery not only enhances the overall exercise experience but also contributes to the establishment of a sustainable and enjoyable fitness routine.

In essence, the key is to prioritize personal enjoyment in your fitness journey. By finding a workout that aligns with your interests and preferences, you’re more likely to cultivate a positive relationship with exercise, making it a lasting and fulfilling part of your lifestyle.

2. Pick Workouts That You’re Good At

Brandonn S. Harris, PhD, a professor and program director of sport and exercise psychology at Georgia Southern University, sheds light on a fundamental aspect of human motivation: the innate desire to excel at something. Dr. Harris encourages individuals not only to gravitate towards activities that bring them pleasure but also to choose pursuits in which they feel confident or aspire to enhance their proficiency.

However, Dr. Harris emphasizes that the pursuit of mastery doesn’t necessarily equate to choosing the easiest path. He suggests that, aside from designated recovery days, every workout should provide a challenge, whether in terms of endurance or muscle building. The key is to find a balance between activities that push your limits and those that align with your abilities and preferences.

Dr. Harris uses the example of a Zumba class, noting that struggling through an activity solely because it doesn’t resonate with you is unnecessary. Instead, he encourages individuals to explore activities that not only challenge them physically but also align with their interests. For those who excelled in sports during childhood, joining an adult basketball or soccer league can be a confidence booster while delivering the health and fitness benefits of a workout.

Moreover, Dr. Harris suggests pursuing activities that tap into specific physical skills one may want to develop, such as self-defense. Engaging in disciplines like kickboxing or jiu-jitsu not only provides a physical workout but also allows individuals to cultivate skills they’ve long desired. In essence, the advice encourages a thoughtful and personalized approach to fitness, where the pursuit of proficiency aligns with enjoyment and fulfillment.

3. Put It on Your Calendar as You Would Any Other Appointment

After identifying a workout or a selection of activities you’re eager to explore, Kristen Dieffenbach, PhD, advises a gradual and measured approach to integration. Rather than diving headfirst into radical changes, she recommends a slow and steady break-in period. The key is to schedule these workouts consistently, treating them as you would any other important appointment.

Dieffenbach emphasizes the importance of realistic goal-setting, discouraging the perception of falling short as a failure. Brandonn S. Harris, PhD, echoes this sentiment, suggesting that setting a fixed goal, like working out five days a week, can lead to feelings of inadequacy if you miss a session. Instead, he proposes a more flexible and forgiving approach, advocating for a realistic range, such as three to five days a week.

By incorporating this mindset, individuals can cultivate a positive and sustainable relationship with their fitness routine. The focus shifts from rigid expectations to a more adaptable and achievable framework, allowing for life’s inevitable fluctuations while still working towards overall health and wellness goals. Ultimately, the advice encourages a balanced and compassionate approach to personal fitness, fostering consistency and a positive mindset in the journey toward a healthier lifestyle.

4. Break Up Your Workout Into Shorter Spurts

If you find yourself skipping your workout due to time constraints for a full routine, consider breaking up your physical activity into shorter, manageable 10-minute spurts throughout the day. Brandonn S. Harris, PhD, emphasizes the effectiveness of this approach, noting that taking shorter walks dispersed throughout the day can yield very similar benefits compared to one longer walk lasting 30 minutes to an hour.

This strategy aligns with the idea that cumulative activity throughout the day can contribute significantly to overall fitness and well-being. It not only accommodates busy schedules but also removes the mental barrier of needing a large, uninterrupted block of time for exercise. Whether it’s a quick walk around the block, a set of bodyweight exercises, or a short burst of cardio, these brief sessions can add up, providing a feasible and impactful solution for incorporating physical activity into a hectic daily routine.

By adopting this approach, individuals can overcome the time constraints that often hinder consistent exercise. The emphasis shifts from a single, time-consuming session to a more flexible and achievable model, making it easier to prioritize fitness in the midst of a busy lifestyle.

5. Set Mini-Goals

Many individuals set ambitious outcome-oriented goals, such as losing a significant amount of weight, achieving six-pack abs, or completing a marathon. While these goals can be motivating, they often lack the guidance on what steps to take immediately and in the coming days and weeks to reach them. To maintain motivation, prevent boredom, and ensure a steady progression, it’s beneficial to establish smaller “process goals.”

Brandonn S. Harris, PhD, likens outcome goals to the top step of a staircase, while process goals are the individual steps needed to ascend. These process goals provide tangible, actionable steps that contribute to the larger objective. For instance, you might aim to increase your run length by half a mile every week or extend the duration of your plank by 15 seconds every three days.

Setting realistic and incremental process goals not only helps you focus on the immediate actions required but also prevents the overwhelming nature of lofty outcomes. If you’re uncertain about how to safely intensify your workouts and establish achievable process goals, seeking guidance from a certified personal trainer can be invaluable.

The sense of accomplishment derived from meeting these smaller goals on a weekly basis, in addition to the progress made over a more extended period, serves as a powerful motivator. It instills a positive mindset, encouraging you to make each workout count as you recognize the cumulative impact of your efforts. By incorporating process goals into your fitness journey, you create a roadmap for success, fostering consistency and a sense of achievement along the way.