5 tips for sticking to your new exercise routine
You may be on a roll with your new fitness goals, or you might not have found your mojo yet. Wherever you are, we hope these 5 tips will help you stick to your new exercise routine for the long term. You got this!
tip 01: set your goals and know your ‘why’
This might seem a bit unnecessary but trust us, this is going to be your guiding star! It’s especially important if you struggle to find consistency. What are your aims with your new exercise routine? Is it to build strength, get more visible muscle, lose weight, feel better in yourself, improve your mobility and/ or generally improve your health and wellbeing? From here, ask yourself (or better yet, write it down!) why you want to achieve those things – and be as specific as possible. Is it to build strength and fitness so you can take part in (and enjoy!) physical activities with friends and family like going for hikes? Is it to reduce your risk of injury so you can continue participating in the activities you love? Is it to maintain your strength and capability so you can lift your (now or future) grandchildren? Whatever it is for you, keep this front and centre so you can keep coming back to this, especially when the motivation is low and your fast-thinking brain tries to talk you out of your workout!
tip 02: create a realistic schedule
Life can be hectic, but incorporating exercise into your routine is crucial for good health. The good news is, any form of exercise and strength training counts towards your health! Set aside dedicated time for workouts and movement and treat it as non-negotiable as you would turning up for work, or meeting up with a friend. Consistency is key, so find a schedule that suits your lifestyle and commit to it (e.g. three 20-minute strength sessions a week and a long walk).
tip 03: start slow and gradually build it up
Avoid the temptation to jump into the deep end immediately, even if it’s something you were able to do before. Gradually increase the intensity and duration of your workouts from where you are now to allow your body to adapt and reduce the risk of injury. This approach builds a solid foundation (literally!) for long-term success.
tip 04: the 80/20 rule
There will inevitably be events in life that crop up which means you just cannot get your workout in when you planned, or at all. It’s not the end of the world and doesn’t mean you’ve messed up your progress! If you stick to your programme for at least 80% of the time – you’ll be doing it consistently enough to get most of the benefit, and it also builds in flexibility so you can sustain your new exercise habit.
tip 05: celebrate small (and big!) wins
Recognise and celebrate your achievements along the way. One great way to do this is to make a note of what you did in your workouts and how you felt. You may have struggled to complete 10 reps of a squat in the first three weeks, and then managed to complete 10 with added weight by week 8! Whatever the win, whether it's getting those workouts in when you didn’t think you had time, lifting heavier weights, or feeling more confident in the movements – acknowledging your achievements and progress boosts motivation and reinforces positive habits.
There are lots of other strategies can put in place to help you stay on track but these are our top 5 we think everyone can benefit from. Remember, strength training is a life-long habit rather than a ‘quick fix’. We hope these tips help you achieve and sustain your fitness goals!
