If you've already bought that new workout set and fancy water bottle, let's make it stick this time.
Don’t worry, we’re not here to make fun of gym newbies. But if you’re someone who’s started working out several times and had to start over each time, we’ve got some good tips for you.
The reasons for constantly “starting over” can vary – maybe it's that super comfy bed in the morning, or a new episode of your favorite show. But it might also be because we don’t have 100% motivation every day and sometimes discipline has to kick in (ouch). These fifteen easy tips will help you be consistent and finally find a routine you can stick with long-term.
1. Find your "why"
And mainly, do it for yourself, not because someone told you that you should work out. If your motivation is going to last, it has to come from your own convictions, whether it’s wanting to be stronger or toning up. It’s your reasons, not others' expectations, that will keep you on track.
2. Workout is a commitment
Set a date and time for your workout and treat it as a commitment. Sure, there are times when you need to reschedule or cancel, but try to approach it as responsibly as you would a work meeting.
If you don’t have scheduled sessions with a trainer, a great alternative is workout plans in the NEXT WORKOUT app. They’re designed by trainers from Next.Move and each one has a certain number of hours per week that you should work out. The advantage is you can take it anywhere, so you won’t miss a workout even when you can't make it to the gym. PLUS, NEXT WORKOUT works on Apple Watch, so you don’t even need your phone during workouts if you have one.
3. Keep it real
Sometimes unrealistic expectations are what really drag you down. People often set a routine that theoretically works but isn’t realistic. Don’t shape your life around working out; shape your workout plan around your life. Make sure it’s manageable even on busier days.
4. Exercise is self-care, not a to-do list item
If you force yourself to exercise, you’ll quickly lose the motivation to get up and go to the gym. See movement as self-care rather than an obligation.
5. How you feel > the number on the scale
Your energy levels, mood, and mental state are often better indicators of your current state than a number on the scale. Exercise isn't just about losing weight or improving your physique. It’s great for your mental health and self-confidence. Sure, monitor your progress, but remember that numbers aren’t everything.
6. The best exercise? The one you enjoy
You don’t have to run 10 kilometers if you prefer Pilates. You don’t have to lift heavy weights if you enjoy yoga flow. Find the exercise you enjoy (or a combo of them) because that’s where you have the best chance of sticking with it.
Discover training plans there, too, to start prepping for summer. Shape & Strong Summer runs four times a week and helps you strengthen and tone muscles and boost your confidence. Or you can train three times a week with Summer Shred, which includes lighter weights but more reps.
7. Don’t forget to adjust your diet
This is super important. If you’re increasing the intensity or frequency of your workouts, your energy expenditure increases too, so you should adjust your diet accordingly. If you’re not familiar with nutrition, it’s ideal to get help from a nutritionist, at least in the beginning.
8. Always have a plan B
For what? For days when things don’t go as planned, because we all have them. For example, if you’re planning to go for a run but it’s raining outside, hit the treadmill at the gym instead. That way, you won’t miss a workout and won't be so easily swayed by excuses.
9. Motto: Better less than nothing
Can’t fit in a full hour workout? Do at least half an hour on your mat at home. Don’t have energy for strength training? Stretch out. This way, you'll stay consistent.
10. Comparing yourself –> Your own progress
The only true benchmark to follow is your past self. Others have different starting points, metabolisms, and daily routines. Be careful about comparing yourself to people on social media whose reality you can’t be sure of.
11. Matching fits & moody playlists
Make it nice. On days when you’re not feeling it, matching workout sets and playlists can get you moving.
12. Find a workout buddy
Telling someone about your plan to start working out makes it a commitment. It’s even better if you agree to work out together. You can motivate each other when one of you isn’t feeling it.
13. Dopamine is your friend when you know how to use it
If motivation is an issue, set goals and rewards for achieving them. Small dopamine treats can help when you're feeling unmotivated. For instance, if leg day isn’t your favorite and you’re thinking of skipping, promise yourself a matcha or coffee from your favorite cafe afterward. And make sure to follow through.
14. Rest days are part of the plan
No rest, no pace. It's that simple. Rest is just as important as training, don’t forget it.
15. Perfect conditions don’t exist
Stop waiting for the start of the year, month, Monday, or for your sports gear order to arrive. Sometimes you just have to work with what you’ve got and work out without equipment, with bodyweight, even in an old school t-shirt. As mentioned before – better less than nothing.
