I’m going to do it this time. I’m going to start working out and stick with it.
Sound familiar? We’ve all been there. We have good intentions, start strong, and then somewhere along the way, everything goes off the rails.
If you’re ready to try again and build a fitness routine that sticks, I’m here to provide foundational advice rather than create a routine for you.
Set Small Goals
Small goals are so easy that it feels like there’s no excuse to fail. You don’t stick to small goals forever. Instead, you’re starting small to build a habit. As the habit develops, you’ll gain some fitness and naturally want to increase your workouts.
That’s when you can play with more detailed workouts, more expansive gym memberships, and even expand your home gym with Smith machines, rowing machines, or other equipment.
Be Wary of Fast Progress
We all want fast progress, especially when starting a new fitness routine. That’s the downside of long-term commitments. If you aim for slow but steady progress, you’re less likely to burn out, and you’re less likely to get injured.
A consistent habit will benefit you more than an intense workout (although over time, you can have both).
Find Stuff You Enjoy
We all face this challenge, and I’ll use myself as an example. I hate running. I enjoy playing sports that involve running, but if I go for a jog, I feel miserable.
It took me decades to realize that I don’t have to jog to stay fit. However, I actually enjoy hiking, so I replaced jogging with vigorous uphill walks. I’m happier, and my cardio has been the best it’s been in years.
Some Ideas to Try
How do you stick to workouts you enjoy if you haven’t found one yet? Experiment. Here are some ideas, but feel free to get creative! If the exercise gets you moving and feeling healthier, then it’s a good start:
- Sports
- Fitness classes
- Local groups and clubs, like a walking club
- Tai Chi
- Social media fitness challenges
Once you find an exercise you enjoy, that forms the baseline. Do that on a regular schedule to form your habits and add to them later.
Fix Your Diet the Same Way
Half of fitness takes place in the kitchen. Your body can only change so much on a bad diet.
Most of us can’t instantly overhaul our entire diet in a week and stick to it. So, be progressive about your diet, just as with your workouts.
Choose one aspect of a healthy diet to focus on. Watch videos, read articles, or talk to a doctor—whichever way works for you—just learn.
For example, you might learn about healthy sugar intake. Understand why sugar intake matters and how to manage it in a healthy way. As you gain knowledge, you’ll start eating healthier.
When that change feels solidified, move on to the next step. You can learn about fats (saturated vs unsaturated), micronutrients, protein intake, whole foods, fiber, and plenty more. Don’t tackle it all at once. Just focus on one thing, learn from it, and make adjustments.
Why Subtle Adjustments Work
This plan does two things for you. First, it keeps you from hating your diet. You haven’t cut every food you enjoy at once, and that makes it easier to stick with the incremental changes.
Second, this plan helps control cravings. Many cravings stem from bacteria in your digestive tract. When you suddenly remove foods they like, these bacteria release hormones that give you cravings. If you only change one aspect of your diet at a time, it’s much easier to manage those cravings.
Anticipate Setbacks
I saved the most important tip for last. Regardless of your schedule or plans, you will inevitably encounter setbacks. It’s inevitable. When you know that setbacks are part of the deal, it’s easier to take them in stride and keep going.
Here’s an example. With my current workout, I swim on Mondays and Wednesdays, and I hike on Tuesdays and Thursdays. Fridays are left free specifically to do workouts I’m likely to miss from the chaos of the week. That helps me stay on track, even when disruptions occur.
Expect setbacks and realize that they haven’t destroyed your routine. You can just pick up where you left off. As long as you keep going, you’re winning.
