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

Starting a workout routine and sticking to it can be challenging, but here are nine tricks to help you get started and maintain consistency:

Set Realistic Goals: Define achievable and specific goals that align with your fitness aspirations. Whether it's running a certain distance, lifting a particular weight, or improving flexibility, having clear objectives can keep you motivated and focused.

Start Small: Begin with manageable workout sessions that fit into your schedule. Aim for consistency rather than intensity in the beginning. Gradually increase the duration and intensity of your workouts as your fitness improves.

Find Activities You Enjoy: Explore different types of physical activities and find ones that you genuinely enjoy. Whether it's dancing, hiking, swimming, or playing sports, choosing activities that you look forward to can make exercising feel less like a chore.

Schedule Your Workouts: Treat your workout sessions like important appointments by scheduling them into your calendar. Set aside specific times each week dedicated to exercise and prioritize them as you would any other commitment.

Workout with a Friend: Partnering up with a friend or joining group fitness classes can add accountability and make exercising more enjoyable. Having someone to share your workout journey with can provide encouragement and support along the way.

Track Your Progress: Keep track of your workouts, progress, and achievements. Whether it's through a fitness journal, app, or wearable fitness tracker, monitoring your progress can help you stay motivated and celebrate your successes.

Reward Yourself: Set up a system of rewards for reaching milestones or sticking to your workout routine consistently. Treat yourself to something enjoyable, like a massage, a new workout outfit, or a healthy meal at your favorite restaurant, as a way to reinforce your commitment to fitness.

Be Flexible and Adapt: Life can be unpredictable, and there will be days when sticking to your planned workout seems impossible. Instead of getting discouraged, be flexible and willing to adapt. If you miss a workout, don't dwell on it—simply get back on track the next day.

Focus on the Benefits: Remind yourself of the numerous physical, mental, and emotional benefits of regular exercise. Whether it's increased energy levels, improved mood, better sleep, or enhanced overall health, keeping the benefits in mind can serve as powerful motivation to stick to your workout routine.

By implementing these tricks and staying committed to your fitness journey, you'll be more likely to start working out and stick to it in the long run.

Set Realistic Goals

Setting realistic goals is crucial for starting and maintaining a successful workout routine. Here's how you can set realistic fitness goals:

Specific: Clearly define what you want to achieve. Instead of a vague goal like "get fit," make it specific, such as "run a 5k race" or "lose 10 pounds."

Measurable: Your goals should be quantifiable so that you can track your progress. For example, aim to increase the number of push-ups you can do, or decrease your mile time by a certain amount.

Achievable: Ensure that your goals are within reach and aligned with your current fitness level. Setting goals that are too ambitious can lead to frustration and burnout. Start with smaller milestones that you can build upon over time.

Relevant: Choose goals that are meaningful and relevant to you. Consider your personal interests, preferences, and motivations when setting fitness goals. If you enjoy cycling, for instance, your goal might involve completing a challenging bike ride.

Time-Bound: Set a realistic timeframe for achieving your goals. Having a deadline can create a sense of urgency and help you stay focused. Break down larger goals into smaller, manageable tasks with specific deadlines.

For example, if your overall goal is to run a marathon in six months, you might set smaller goals like:

Running three times a week to build endurance.

Completing a 10k race in three months as a milestone.

Increasing your weekly mileage gradually to reach the marathon distance.

Remember to reassess your goals periodically and adjust them as needed based on your progress and changing circumstances. Celebrate your achievements along the way, and don't be discouraged by setbacks. With realistic and well-defined goals, you'll be more motivated to start working out and stay committed to your fitness journey.

Start Small

Starting small is a fantastic approach when beginning a workout routine. Here's how you can start small and gradually build momentum:

Choose Simple Activities: Pick activities that are easy to integrate into your daily routine. This could include taking short walks, doing bodyweight exercises at home, or following beginner-level workout videos.

Set Attainable Goals: Begin with achievable goals that are easy to accomplish. For instance, aim to exercise for just 10 minutes each day or complete a beginner-level workout routine three times a week.

Focus on Consistency: Prioritize consistency over intensity in the initial stages. Make it a habit to engage in some form of physical activity every day, even if it's just for a few minutes. Consistency is key to building momentum and forming long-lasting habits.

Listen to Your Body: Pay attention to how your body responds to exercise and avoid pushing yourself too hard, especially in the beginning. Start with low-impact exercises and gradually increase the intensity as your fitness level improves.

Track Your Progress: Keep track of your workouts and progress to stay motivated. Use a fitness journal, app, or calendar to log your activities and celebrate small victories along the way. Seeing tangible evidence of your progress can boost your confidence and motivation.

Be Patient and Kind to Yourself: Understand that progress takes time, and it's okay to start slowly. Be patient with yourself and avoid comparing your journey to others'. Focus on your own growth and celebrate the small victories, no matter how minor they may seem.

Gradually Increase Intensity: As you become more comfortable with your workout routine, gradually increase the duration, frequency, and intensity of your workouts. Challenge yourself to try new exercises and push your limits safely.

Remember, starting small doesn't mean your efforts are insignificant. Every step you take towards a healthier lifestyle is a step in the right direction. By starting small and gradually building momentum, you'll set yourself up for long-term success in your fitness journey.

Find Activities You Enjoy

Finding physical activities that you genuinely enjoy is key to maintaining a consistent workout routine. Here are some tips to help you discover activities that you'll love:

Reflect on Past Enjoyments: Think about activities you enjoyed in the past, whether it's dancing, swimming, playing basketball, hiking, or cycling. Revisiting activities you've enjoyed in the past can reignite your passion for movement.

Experiment with Variety: Don't be afraid to try new things. Experiment with a variety of activities until you find ones that resonate with you. Attend different fitness classes, try outdoor activities, or explore recreational sports leagues in your area.

Consider Your Preferences: Consider your personal preferences and interests when choosing physical activities. If you prefer working out solo, activities like running, cycling, or hiking might be appealing. If you enjoy social interaction, group fitness classes or team sports could be a great fit.

Make it Fun: Choose activities that feel more like play than work. Look for ways to make exercise enjoyable and entertaining. This could involve dancing to your favorite music, exploring scenic trails, or participating in themed fitness events.

Think Outside the Gym: Exercise doesn't have to be confined to the gym. Get creative and think outside the box. Activities like gardening, playing with your pet, or going for a leisurely bike ride can provide physical benefits while also being enjoyable.

Set Goals Related to Activities You Enjoy: Set fitness goals that are aligned with the activities you enjoy. Whether it's completing a challenging hiking trail, mastering a new yoga pose, or improving your tennis serve, having goals related to your favorite activities can keep you motivated and engaged.

Mix it Up: Keep things interesting by incorporating variety into your workout routine. Alternate between different activities to prevent boredom and avoid plateauing. Mixing cardio, strength training, flexibility exercises, and recreational activities can help you stay engaged and excited about your workouts.

Remember, the key is to find activities that bring you joy and fulfillment. When you genuinely enjoy the activities you're doing, exercise becomes something you look forward to rather than something you feel obligated to do. Experiment, explore, and have fun discovering physical activities that make you feel alive and energized.

Schedule Your Workouts

Scheduling your workouts is a powerful strategy for establishing consistency and making exercise a priority in your daily routine. Here's how you can effectively schedule your workouts:

Choose Consistent Times: Select specific times of the day when you'll dedicate to exercise, and aim to stick to those times as much as possible. Consistency is key to forming habits, so try to schedule your workouts at the same times each day or week.

Consider Your Schedule: Take a close look at your weekly schedule and identify pockets of time that are most conducive to exercise. Whether it's early mornings before work, during your lunch break, or in the evenings after dinner, choose times when you're least likely to be interrupted or distracted.

Block Off Time in Your Calendar: Treat your workout sessions like important appointments by blocking off time in your calendar. Schedule your workouts just like you would any other commitment, and prioritize them accordingly. This visual reminder can help you stay accountable and committed to your fitness goals.

Set Realistic Durations: Be realistic about the amount of time you can realistically dedicate to exercise each day or week. If you're short on time, aim for shorter, more frequent workouts that you can easily fit into your schedule. Even a 20-30 minute workout can be highly effective if done consistently.

Be Flexible, but Firm: While it's important to stick to your scheduled workout times as much as possible, it's also crucial to be flexible and adaptable when life throws curveballs. If you miss a scheduled workout due to unforeseen circumstances, don't get discouraged. Instead, find an alternative time to make up for it and get back on track.

Plan Ahead: Plan your workouts in advance by deciding what activities you'll do on specific days. Having a structured plan in place can eliminate decision fatigue and make it easier to follow through with your workouts. Write down your workout schedule or use a fitness app to keep track of your plan.

Account for Recovery and Rest: Don't forget to schedule rest days and recovery periods into your workout schedule. Adequate rest is essential for muscle recovery, injury prevention, and overall well-being. Listen to your body and give yourself permission to take breaks when needed.

Be Realistic: Be realistic about the frequency and intensity of your workouts based on your current fitness level, lifestyle, and commitments. Avoid overloading your schedule with too many workouts, as this can lead to burnout and fatigue.

By scheduling your workouts strategically and treating them as non-negotiable appointments, you'll be more likely to stick to your exercise routine and make meaningful progress towards your fitness goals.

Workout with a Friend

Working out with a friend can make exercise more enjoyable, motivating, and accountable. Here's how you can incorporate the buddy system into your fitness routine:

Find a Compatible Workout Partner: Look for a friend, family member, or colleague who shares similar fitness goals, interests, and availability. Choose someone who will be reliable, supportive, and committed to sticking to the workout plan.

Schedule Regular Workout Sessions: Set a consistent schedule for exercising together, whether it's meeting at the gym, going for a run, or attending fitness classes. Having designated workout times will help both of you stay committed and accountable.

Mix Up Activities: Keep things interesting by trying out different types of workouts and activities together. Whether it's hiking, cycling, swimming, or trying a new fitness class, variety can prevent boredom and keep you both motivated.

Challenge Each Other: Use friendly competition to push yourselves and set new fitness goals. Whether it's completing a certain number of reps, running a faster mile, or lifting heavier weights, a little healthy competition can inspire both of you to push beyond your comfort zones.

Provide Support and Encouragement: Be each other's cheerleaders and offer words of encouragement during workouts. Celebrate each other's successes, no matter how small, and provide support during challenging moments.

Hold Each Other Accountable: Hold each other accountable for showing up to workouts and sticking to the planned schedule. Check in regularly to ensure that both of you are staying on track with your fitness goals.

Make Workouts Social: Use your workout sessions as an opportunity to catch up, socialize, and strengthen your bond with your workout partner. Having someone to chat with can make the time fly by and make exercise feel less like a chore.

Be Flexible and Understanding: Be flexible and understanding of each other's schedules and commitments. Life can be unpredictable, so be willing to adjust your workout plans as needed and offer support during busy or challenging times.

Celebrate Milestones Together: Celebrate your progress and achievements together. Whether it's reaching a new personal best, hitting a fitness milestone, or completing a challenging workout, take the time to acknowledge and celebrate your successes as a team.

By working out with a friend, you can enhance your fitness journey, stay motivated, and have fun along the way.

Track Your Progress

Tracking your progress is essential for staying motivated and making meaningful improvements in your fitness journey. Here are some effective ways to track your progress:

Keep a Workout Journal: Maintain a workout journal where you can record details of each workout session, including the exercises performed, sets and reps, weights lifted, and any notes about how you felt during the workout. This can help you track your progress over time and identify patterns or trends in your training.

Use a Fitness App or Wearable Device: Take advantage of fitness apps or wearable devices that can track various aspects of your workouts, such as your heart rate, calories burned, distance covered, and workout duration. Many apps also offer features for setting goals, tracking progress, and analyzing performance metrics.

Take Before and After Photos: Capture before and after photos to visually document your progress. Regularly taking photos from different angles can help you see changes in your body composition, muscle definition, and overall physique over time.

Measurements and Body Metrics: Track measurements such as your weight, body measurements (e.g., waist, hips, chest, arms), and body fat percentage. Keep track of these measurements regularly (e.g., once a month) to monitor changes in your body composition and overall progress.

Set Specific Goals: Set specific, measurable, and achievable goals for your fitness journey. Whether it's increasing strength, improving endurance, losing weight, or gaining muscle mass, having clear goals will give you something concrete to work towards and track your progress against.

Celebrate Milestones: Celebrate your achievements and milestones along the way. Whether it's reaching a new personal best, hitting a weight loss target, or mastering a challenging exercise, take the time to acknowledge and celebrate your progress.

Track Non-Scale Victories: Don't solely rely on the scale to measure your progress. Pay attention to non-scale victories such as improvements in strength, stamina, flexibility, energy levels, mood, and overall well-being. These indicators can be just as meaningful as changes in weight or body composition.

Reassess and Adjust: Periodically reassess your goals and progress, and be willing to adjust your approach as needed. If you're not seeing the results you want, consider tweaking your workouts, nutrition, or recovery strategies to better align with your goals.

Stay Consistent: Consistency is key when it comes to tracking progress. Make tracking a regular part of your routine, whether it's logging workouts in a journal, inputting data into a fitness app, or scheduling regular check-ins with yourself to review your progress.

By tracking your progress systematically and consistently, you'll be better equipped to stay motivated, make informed decisions about your training, and ultimately achieve your fitness goals.