While the first step is often the hardest, your fitness journey is a marathon, not a sprint.
Still, maintaining a steady pace as you race toward your goals can be a challenge, especially when faced with life’s obstacles. Fortunately, with a few key strategies, you can reach your personal best in no time.
Read on for our top tips on how to stay consistent with your training for the best results, as well as how to tackle common challenges.
Why consistency is important
Any amount of exercise is good for you, but if you want lasting results, regular workouts should be a consistent part of your routine.
Not only can regular exercise improve your sleep, mood, and energy levels, it can also help prevent a variety of health problems, from type 2 diabetes to cancer and depression. In fact, one study found that a combination of moderate to vigorous regular activity provided nearly the largest possible reduction in mortality rate: between 35% and 42%.
By developing an exercise habit that you can maintain, you’ll ensure that your hard work pays off in the long run.
Key strategies to maintain consistency
The best way to set yourself up for success when starting a new fitness regimen is to start with a strategy. Being intentional in how you set and track your goals is essential to achieving them.
Set realistic and achievable goals
Sports psychologists say setting specific and realistic goals is key to motivation and commitment. When you set a specific goal, such as hitting a certain mile time or completing a certain number of pull-ups, you’re more likely to show up to track your progress.
In this case, it’s also important to be realistic. As tempting as it may be to aim high from the start, breaking down your long-term fitness dreams into smaller, more achievable “benchmarks” will help you avoid feeling overwhelmed and burned out.
In fact, research suggests that we often see the most success when we strive for goals that are just out of reach (rather than those that are too easy or seem unattainable, which are more quickly dismissed).
Set process-oriented goals (such as exercising a certain number of times per week) rather than focusing solely on results (such as achieving a certain figure). The most achievable process-oriented goals are SMART:
- S: Specific
- M: Measurable
- A: Achievable
- A: Realistic
- T: Timely
If you keep your goal as specific as possible, track your progress, and set a deadline, you will maximize your motivation (and your satisfaction in seeing progress in real time).
Set a schedule
It’s critical to schedule your gym time just like you would any other commitment. Add training sessions to your calendar along with your regular meetings and appointments, and plan what you’ll do at the gym in advance.
Experts recommend a split training routine, which allows your muscles time to recover between sessions. This may involve scheduling rest days between full-body workouts (recommended for beginners) or adding specific days for each muscle group to your calendar.
Track your progress
Interestingly, one study found that using a digital fitness tracker doubled the weekly time participants spent exercising. So whether you use a device at the gym or simply record your stats in a notebook, consider monitoring your progress to stay consistent.
Tracking not only keeps you accountable, but it also allows you to see the objective intensity of your workouts and can inspire you to keep pushing yourself.
Choose a workout you like
Working out is hard work, but that doesn’t mean it shouldn’t be fun!
The list of ways to get moving is endless. So if you hate the treadmill, get your cardio on with spinning or Zumba. If weight lifting isn’t your thing, try pilates or HIIT classes to build strength.
Choosing a workout that you truly enjoy can help you avoid boredom and burnout.
Why can’t I stay consistent? How to overcome common obstacles
Being consistent doesn’t mean being perfect, so don’t worry if you lose your streak. Life can often get in the way of healthy habits, but you can always get back on track with the following tips.
How to combat programming problems
One of the most common obstacles to hitting the gym consistently is having a busy schedule. Between work, hobbies, and social and family commitments, finding a workout slot in your calendar can be a challenge.
The key to keeping a workout routine in your daily routine is to experiment and find a time that works for you consistently. You may prefer to start your day with an endorphin rush, but if you’re not a morning person, consider scheduling a gym session during your lunch break or right after work.
Even a few minutes of movement a day can go a long way: On days when you’re short on time, try walking between meetings or doing some bodyweight exercises while watching TV.
Rebuilding motivation
You may find that after weeks or months of consistency, your motivation starts to wane. Don’t worry, this is completely normal. Take a moment to reflect: Are you bored or exhausted with your current routine? Take a week off or consider changing things up with a new workout class or a different routine.
When you do get back to the gym, try working out with a buddy — it’s the oldest trick in the book, and for good reason. You can keep each other accountable, and time spent at the gym can double as time spent with a friend. Fitness communities, like a gym, class, or running club, can serve a similar function.
Sometimes, a lack of motivation means an opportunity to recalibrate your “why.” If working out has become a chore you “have” to do, try refraining it as something you “can” do by thinking about how you feel after your workout (not just the sense of accomplishment, but also the stress relief and improved mood that endorphins bring).
Planning for recovery
When you exercise, you are actually creating tiny tears in each muscle, and it is by repairing these tears that your body becomes stronger.
For this reason, it is essential to listen to your body and allow yourself regular rest days: at least one day a week you should be free from the gym. In addition, experts recommend resting for 2-3 days before training the same muscle group again. Otherwise, you risk overtraining, which can take months for the body to recover and hinder your progress.
Creating a personalized plan
Ultimately, you’ll most likely stick to a training plan that’s tailored to you. Figuring out which plan is best for your lifestyle and preferences may take some trial and error, but once you have an idea of your training style, charting a path toward your goals can be a breeze.
Start by setting process-oriented goals and get into your ideal routine. Don’t forget to change it up often and celebrate every accomplishment you achieve!
Run towards your goals with Chuze Fitness
Your fitness journey is a marathon, but you can train for it by arming yourself with goal-setting strategies and healthy habits. Wherever you are on your journey, the Chuze Fitness community is here to cheer you on.
Chuze offers a plethora of group classes for you to try, from yoga to dance to indoor cycling. Our friendly staff is also here to help you set goals and keep you accountable. Plus, once you’re done for the day, you can reward yourself with a Chuze Blends smoothie, a dip in the hot tub, or a quick session on a massage table.
With Chuze Fitness by your side, you can achieve your goals in no time.and Have fun doing it.
Sources:
Mayo Clinic. Exercise: 7 benefits of regular physical activity. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-Depth/exercise/art-20048389
American Medical Association. Massive study finds out how much exercise it takes to live longer. https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer#:~:text=Meeting%20the%20minimum%20for%20moderate%20associated%20with%20lower%20cancer%20risk.
Forbes Magazine. 6 Expert Tips for Setting Realistic Fitness Goals https://www.forbes.com/health/fitness/setting-realistic-fitness-goals/
Health line. Split Training Program: What You Need to Know and Examples https://www.healthline.com/health/fitness/split-workout-schedule
Harvard Health Publications. Can digital activity trackers get you moving? https://www.health.harvard.edu/blog/can-digital-fitness-trackers-get-you-moving-201508278214
Harvard University. Find your motivation to exercise. https://www.hsph.harvard.edu/wp-content/uploads/sites/143/2016/10/1_2016-Finding-Your-Motivation-For-Exercise.pdf
NBC News. How to get more muscle definition (and what you need to know about why you’re not getting it) https://www.nbcnews.com/better/lifestyle/how-get-more-muscle-definition-what-you-should-know-about-ncna1076431
Special Surgery Hospital. Overtraining: what it is, symptoms and recovery. https://www.hss.edu/article_overtraining.asp
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
