Not sure how to stick to your exercise routine? 10 tips you need
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Starting an exercise routine can feel exciting at first. You set goals, buy new workout gear, and imagine how great you’ll feel after sticking with it. You’re going to do that headstand in yoga! Maybe you’ll finally run that marathon you’ve been putting off for the last 10 years!
But then, life happens. Work gets busy, family responsibilities pile up, or maybe you’re just too tired to lace up your sneakers. Suddenly, that workout routine you were so pumped about gets pushed aside. Sound familiar?
For many people, staying consistent with exercise can be tough. Keeping up with working out when life starts to ramp up or when you’ve got zero motivation is a challenge. But it’s not just about willpower or signing up for a gym membership and feeling obligated to go — it’s about finding a workout routine that fits into your life and feels good for you.
Exercise doesn’t have to feel like a chore. It can actually be something you look forward to, as long as it works with your interests, goals, and lifestyle. Whether you’re starting fresh, trying to rebuild after falling off track, or just looking for ways to make fitness feel easier, these tips will help you stay on course and feel great about your progress. Let’s dive in!
How to stick to an exercise routine: 10 tips to maintain your commitment
Building an exercise routine is all about creating habits that fit into your lifestyle, and make you feel good — there’s no need to push yourself to the limit every single day. These tips are designed to help you stay consistent, enjoy the process, and feel good about your progress.
1. Find an activity you love
If you’re forcing yourself to do something you hate, it’s going to be hard to stick with it. The trick is to find movement you actually enjoy. Hate the treadmill? Skip it. Love being outdoors? Try hiking, running, or outdoor yoga. If group classes are more your vibe, look into dance classes, indoor cycling, or kickboxing. And if high-intensity exercise isn’t your thing, look into joining a walking club near you too.
When exercise feels like a treat instead of a punishment, consistency becomes much easier.
2. Set realistic goals
It’s great to dream big, but setting goals that are too ambitious can lead to fatigue. Instead of deciding to work out every day right away, aim for three or four days a week to start. Focus on progress, not perfection.
Small wins build momentum, and that’s what keeps you going. As you achieve your smaller goals, you can adjust and challenge yourself further.
3. Schedule it like an appointment
Life gets busy, and if exercise isn’t scheduled, it’s easy to skip it. Pick a specific time each day and treat it like a non-negotiable meeting with yourself. Whether it’s a 7 a.m. yoga session or a quick walk after dinner, having a set time helps make it a habit.
Write it down, set a reminder, or block it off in your calendar — whatever helps you stick to it. Struggling to fit your workout into your busy schedule? Check out these 10 tips to find more time in your day.
4. Create a backup plan
Not every day will go as planned, and that’s okay. What matters is having a backup so you don’t skip entirely. If your workout class is canceled or the weather doesn’t cooperate, try an at-home workout, a quick stretch session, or even a brisk walk around the block.
Something is better than nothing — and keeping a flexible mindset will help you stay consistent.
5. Find an accountability partner
Whether it’s a friend, family member, or even an online fitness group, knowing someone is counting on you makes it harder to skip a workout.
Plus, it’s more fun to exercise when you have someone to cheer you on (or commiserate with on tough days).
6. Mix it up to prevent boredom
Repeating the same workouts over and over can get boring. Keep things exciting by trying new activities or switching up your routine. If you usually run, try a strength training class. If you love yoga, experiment with Pilates.
Changing things up not only keeps it interesting but also challenges your body in new ways, helping you avoid plateaus.
7. Track your progress to stay motivated
Use a fitness app, a simple journal, or even a wall calendar to log your workouts. Celebrate milestones, whether it’s completing a full week of workouts or hitting a new personal best.
Tracking your progress reminds you of your hard work and keeps you inspired to continue.
8. Reward yourself for consistency
Positive reinforcement works wonders. Treat yourself whenever you hit small or big goals. Make it to the workout class even though it was pouring rain at the crack of dawn? Pick up a celebratory coffee from your favorite cafe after. Finally reached your milestone of running 10k without stopping? Light your favorite candle and take a one-hour bubble bath tonight, no questions asked.
Rewards don’t have to be big — they just need to feel like a pat on the back for your effort. Recognizing your achievements makes the journey more enjoyable and keeps you motivated.
9. Focus on how you feel, not just how you look
It’s tempting to focus on physical changes, but those can take time. Instead, pay attention to the immediate benefits of exercise, like more energy, better sleep, reduced stress, and a boost in your mood.
When you notice how much better you feel after moving, it’s easier to stay consistent.
10. Forgive yourself for slip-ups
Life isn’t perfect, and neither is your exercise routine. Missing a workout or having an off week doesn’t mean you’ve failed. What matters is getting back to it. Instead of beating yourself up, focus on what you can do next.
Consistency over time matters far more than a perfect streak, so keep showing up for yourself, one day at a time. Need a boost to help you out? Check out this step-by-step guide on how to meditate for motivation.
5 tips to get your routine back on track
Falling off track with your exercise routine is completely normal. Maybe you were juggling too many responsibilities, or an unexpected event threw off your schedule. Whatever the reason, don’t be hard on yourself — what matters now is that you’re ready to start again. Here’s how to ease back into your routine without feeling overwhelmed. You’ve got this!
1. Start small again
If it’s been a while since your last workout, don’t expect to pick up right where you left off. Trying to dive back into a full-on routine can feel overwhelming and lead to burnout. Instead, begin with short, manageable sessions—a quick walk, some gentle stretching, or a beginner workout is plenty to start.
Once you’re feeling more confident, gradually add time, intensity, or variety to your workouts.
💙 Get back to moving your body with Mel Mah’s Mindful Movement session.
2. Reconnect with your “why”
Take a moment to think about why you started exercising in the first place. Was it to feel stronger, have more energy, reduce stress, or improve your health? Having specific goals can reignite your motivation.
Write down your reasons and keep them somewhere you’ll see them often — on your phone, your fridge, or even in the drawer where you keep your workout gear. Reminding yourself of the benefits of exercise can help you feel more excited about getting back into it.
3. Set a short-term goal
Sometimes, long-term goals can feel too far away, especially when you’re just restarting. Instead, focus on a short-term goal that feels achievable in the next few weeks. For example, aim to work out three times a week or complete a certain number of steps each day.
Short-term goals give you something to focus on and celebrate, making it easier to build momentum. Need some help getting started? Check out these eight examples of health goals (and how to set your own).
4. Eliminate obstacles
Simplifying your routine and removing obstacles can make it much easier to stick with it. Think about what caused you to fall off track in the first place. Were your workouts too long or inconvenient? Did you get bored or lose motivation?
Once you’ve identified the barriers, find solutions. If mornings were too hectic, switch to lunchtime or evening workouts. If your workouts got stale, try a different type of exercise or switch up the tunes and find a new playlist.
5. Celebrate starting again
The hardest part of getting back on track is taking that first step. So, celebrate it! Whether it’s your first workout after a break or simply deciding to prioritize exercise again, acknowledge the effort you’re putting in.
Give yourself credit for showing up — it’s not easy, but it’s worth it. Treat yourself to something small, like your favorite snack or a relaxing evening, as a reward for recommitting to your goals.
💙 Curious to learn more about the psychology behind staying on track with your exercise routine? Listen to Build Habits that Actually Stick with Dr Julie Smith.
How to stick to an exercise routine FAQs
Why can’t I stick to an exercise routine?
It’s completely normal to struggle with sticking to a routine — and it’s often because people set unrealistic expectations for themselves, making it hard to follow the golden rule of being consistent in order to form a new habit.
Maybe you’ve set a goal to work out every day, but life gets busy, and missing one workout feels like failure. Or maybe you just don’t like the exercise you’ve chosen to do. (Hey, running isn’t for everyone!) If this sounds familiar, start by setting small, achievable goals and finding activities that feel fun or rewarding.
When exercise feels like a punishment or adds stress to your day, it’s easy to lose motivation. Consistency doesn’t mean perfection — it just means showing up as often as you can. Need some help setting goals? Check out these eight tips on attainable goals and how to achieve them.
How do I stay motivated to exercise when I’m tired or busy?
When you’re tired or busy, working out is often the first thing to fall off your list. But exercise doesn’t have to be an all-or-nothing effort. If you’re exhausted, opt for low-intensity activities like yoga or light stretching. These can actually boost your energy and improve your mood without draining you further.
For busy schedules, the key is finding windows of opportunity. Maybe it’s waking up 15 minutes earlier, fitting in a workout during your lunch break, or doing a quick session while dinner is in the oven.
You can also try multitasking, like walking while on a phone call or doing a bodyweight circuit during your favorite show. The most important thing is to prioritize movement. Even just 10 minutes a day can make a big difference when you stick with it.
What’s the best way to track fitness progress?
Tracking progress can be a fantastic motivator because you can see just how far you’ve come. If you’re focused on general consistency, keeping a simple calendar or journal to log your workouts is a great start. You can write down what you did, how long you exercised, and how you felt afterward. Seeing those entries add up over time is encouraging.
If you have specific fitness goals, tools like fitness apps or wearable trackers can help by monitoring metrics like steps, calories burned, or strength gains. But don’t forget to pay attention to non-physical signs of progress too, like feeling stronger, sleeping better, or handling stress more easily. Those improvements are just as important as any number on a tracker.
Want to improve your sleep with movement? Check out these eight exercises.
How many days per week should I exercise for consistent results?
Generally, aiming for between three and five days a week is a good starting point, but your workout schedule is determined by what you’re hoping to accomplish. For beginners, three days of focused exercise with rest days in between is plenty. As you build strength and stamina, you can add more days or increase intensity and you explore a schedule that feels sustainable.
Consistency is more important than frequency. It’s better to work out three times a week regularly than to push yourself for seven days and burn out. On your off days, staying active with light movement like walking or stretching can help maintain your routine without overdoing it.
Can meditation or mindfulness improve workout motivation?
Yes. Meditation and mindfulness can help you feel more connected to your goals and reduce stress, making it easier to stay motivated. Meditation helps you clear mental clutter and focus on what really matters, like your health and wellbeing.
Mindfulness during workouts can also enhance your experience. Instead of zoning out or focusing on what’s uncomfortable, pay attention to how your body feels as it moves. Notice the strength in your muscles, the rhythm of your breathing, or the sense of accomplishment after finishing. This can help make exercise a process you look forward to instead of a task to check off.
How do I choose the right type of exercise for my fitness goals?
Choosing the right exercise depends on what you want to achieve. If your goal is weight loss or cardiovascular health, activities like walking, running, cycling, or dancing are great options. For building muscle and improving strength, try resistance training with weights or bodyweight exercises. If flexibility and stress relief are priorities, yoga or Pilates might be the best fit. Exercising is also a great way to practice mindfulness — here’s how.
Think about what you enjoy and what feels good for your body. Experiment with different types of workouts until you find something that clicks. And don’t be afraid to mix things up — combining different activities can help you reach your goals while keeping things fun and interesting.
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