When people are just starting out, exercising might seem like fun, but sticking to it can be challenging. Many people make grand plans with good intentions, but after a few weeks, they lose the motivation to achieve their goals. The truth is, the key to creating a fitness plan worth sticking to isn’t how hard or how well you train, but being consistent, creative, and having fun during your workouts. Whether you’re just starting out or returning to exercise after a long break, creating a plan you can stick to can help you make exercise an integral part of your life.
Understand your motivation
Understanding your motivation is the first and most important step in creating a lasting workout routine. Why do you want to get in shape? This reason varies from person to person and could be to gain more energy, improve your mental health, lose weight, or address a health issue. Having a clear goal makes it easier to stick to it, even on days when you don’t feel like doing anything. “Why” can help you remember what you’re working toward when you’re feeling tired or doubtful.
Make your goals clear and achievable
Once you’ve found your motivation, the next step is to set clear and achievable goals. Setting broad goals like “get in shape” or “lose weight” is a common mistake many people make. These goals are meaningless, making it difficult to see how much progress we’ve made. Instead, it’s more effective to set clear, measurable goals with achievable deadlines. For example, you might set a goal of walking briskly for 30 minutes every morning for the next month, or you might start a six-week strength training program. These goals are achievable and will help you stay on track.
SMART vs. Vague Goals: A Simple Comparison Chart
To better understand how well-structured goals help you stay on track, here is a comparison chart between vague goals and SMART goals:
| Goal Type | Example | Why It Works (or Doesn’t) |
|---|---|---|
| Vague Goal | “I want to get fit” | No clear direction or timeline; hard to measure success |
| SMART Goal | “I will walk 30 minutes every morning for 4 weeks” | Specific, time-bound, and easy to track for accountability |
| Vague Goal | “I want to lose weight” | Lacks structure and progress tracking |
| SMART Goal | “I will work out 3 times a week and aim to lose 5 pounds in 6 weeks” | Clearly defined and manageable; allows you to monitor results |
Setting SMART goals helps make your fitness journey measurable and achievable, reducing the chances of burnout or giving up.
Choose a sport you enjoy
Choosing the right sport is also crucial for sticking with it. You’re more likely to stick with it if your exercise routine includes something you enjoy. Some people enjoy taking group classes with others, like Zumba or spinning, while others prefer running, swimming, or working out alone at home on YouTube. Try different exercises to find something you enjoy. This makes the whole process more enjoyable and less work-like. There’s no one-size-fits-all approach to fitness, so the best plan for you is one that fits your needs and lifestyle.
Always follow your plan
Making time for exercise every day is also important. Schedule exercise every day, just like you would schedule meetings or household chores. By treating it like a meeting, you make it more important and less likely to be ignored. Many people find that exercising in the morning helps them stick with it because they don’t have to worry about other things later in the day. Ultimately, the best time to exercise is whenever it’s most convenient for you.
Track your progress
One of the best ways to stay motivated is to track your progress. You’re more likely to stick with it if you can see it. Some people log their workouts in a fitness journal, while others prefer to use a phone app to track their activity level, calories burned, or miles walked. Also, pay attention to how your physical and mental state changes over time. Even if you don’t see immediate changes in your body, better sleep, more energy, less stress, and a better mood are all signs that your daily workout plan is working.
Give yourself space to exercise
The drive for perfection often gets in the way of exercise. When life gets busy, it’s normal to miss a workout now and then. It’s important to be open and kind to yourself. You don’t fail because you missed a class. What matters is whether you can pick yourself up and stay committed in the long run. A plan that stays the same but allows for life is more helpful than one that falls apart when something goes wrong.
Find ways to ask for help
It’s also helpful to have someone to support you. Some people enjoy working out with a friend or joining a fitness group where they can get support and share their stories. Staying connected with others often gives you extra motivation to keep going, even if you don’t want to. With the support of others, working out can become a journey you take together, making it more enjoyable and fulfilling.
Make nutrition and recovery a priority
Another important part of a good training program is good nutrition. If you don’t give your body the right fuel while exercising, you can feel tired and sluggish. It’s important to eat a balanced diet, stay hydrated, and get enough rest for energy and recovery. If you’re unsure how to fuel your workouts with the right nutrition, a trained nutritionist can give you personalized advice.
Wait for results – it takes time
Being successful requires patience. Many people want to make changes right away but become discouraged when they don’t see immediate results. But achieving lasting results takes time. Instead of focusing on how you look, focus on how your energy, confidence, and health improve over time. Fitness is a process, not an overnight fix.
Frequently Asked Questions (FAQ)
What’s the best way to start if you’ve never exercised before?
Choose a few simple exercises that you enjoy and that easily fit into your schedule. This is the best way to begin. You can go for a walk, stretch, or take online fitness classes for beginners.
How do I keep going if I don’t feel like it?
Remember why you started exercising in the first place and keep your goals in mind. Or you can vary things to make it fun or give yourself a reward for sticking with it.
Do I need to join a gym to stay in shape?
Not at all. Many people achieve great results by working out at home or outdoors. You don’t have to go to a gym to do different exercises. You can use your own body, resistance bands, or online classes.
How long does it take to see results when I start a new workout program?
Most people feel more energetic and happier within a few weeks. It can take a few months to see physical changes, such as gaining strength or losing weight.
Can I still develop a regular exercise habit even if I have a lot to do?
Yes. Even 15 to 20 minutes of exercise a day can help. It’s about sticking with it, not how long you exercise.
Finding your motivation, setting clear goals, and making exercise something to look forward to instead of dreading will help you stay healthy and fit in the long run. Remember that slow progress pays off in the long run, both mentally and physically.
Reference List
“Basic Principles of Physical Activity” from the Centers for Disease Control and Prevention.
https://www.cdc.gov/healthylifestyles/basics/index.htm
U.S. Department of Health and Human Services (HHS). “Physical Activity Guidelines for Americans, 2nd Edition.”
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
The National Institutes of Health states that exercise is good for your body.
Here’s why it’s important: https://www.nih.gov/news-events/nih-research-matters