Want to know how to stick to an exercise program?
You have come to the right place!
It’s like you opened this post, because like many of us, you have tried and failed too many times.
Perhaps you’re feeling frustrated? Maybe you feel like every time you attempt something it just never seems to last. The good news is that after reading this post you can say goodbye to failure and get set up on the path to success.
I know how it feels to not stick to an exercise program then go through the phases of self-sabotage and eventually giving up because that’s better than failing again right?
I am going to tell you just how to stick to an exercise program, succeed at it and permanently change your habits.
Let’s get started…
First thing’s first, you need to ask yourself, what do you enjoy doing and what are you going to do? There’s a whole host of different ways to work out in this day and age. From fitness classes, outdoor bootcamps, gym-based weight training, personal training, yoga, pilates, swimming and everything in between, even running if you are one of the lucky ones that can handle the high impact sport.
The important thing here is you need to decide what it is you are going to enjoy and are most likely to stick at. This way you can build yourself a successful exercise program that you can stick to.
If it has been a while, or exercise just hasn’t been your thing, then don’t be afraid to dive into the unknown and try your hand at a few new things. You might just stumble upon something that you really love. Once you have locked down what you like doing it’s time to make a goal.
Set a Goal
How can you be driven to achieve something if you have no goal? You can’t.
You must be specific with your goal in terms of what it is and how long you have to achieve it. It could be a set amount of weight to lose, it could be a fitness event you want to take part in. No matter what the goal is, ensure you have one and you have a specific time to get there. Having a set goal keeps you on the straight and narrow. You are also holding yourself accountable if you have a set goal.
It is important to always remind yourself what this goal means to you. Be prepared to do what it takes to achieve it and once you have your goal set, you can knuckle down and make a schedule.
Make a schedule – and stick to it.
To stick to your exercise program you must schedule your workouts in. If you don’t you are likely to mull over it for far too long instead of just taking action. Write down on your daily planner or training diary when you are going to workout. Find a time slot and stick to it. If you are going to do classes at the gym then these will already be decided for you.
Scheduling in your workouts is as important as any other daily activity so make time for it. If you feel as though you don’t have time and are getting stressed, think to yourself, ‘do I watch tv” if the answer is yes then you have time to workout
Keep a training diary
The power of a training diary can’t be underestimated. Keeping a diary of your workouts and your daily food intake is such a fantastic way of keeping yourself accountable. Each day you can write down what exercise you have done, how many steps you have done and what you have eaten. It is like rewarding yourself with your achievements every single day. A training diary is super for motivation and it will allow you to see where you can improve or if you aren’t trying as hard as you can.
Find a training partner
Training partners can be a god send or the reason you give up. The saying ‘you can only rely on yourself’ is very true in regards to how to stick to an exercise program.
Firstly, the idea of a training partner is good. Someone to workout with, someone to be there for support, someone to make you a little less self-conscious when you are working out. All these are positives, the problem is ladies, it doesn’t always work out that way.
People don’t usually have the exact same goal or an exact same time frame either. If you get into the mindset of fully relying on your training partner to complete the exercise program then you are doomed. If they pull out of a session you will miss out so you are letting someone directly hinder your progress.
Rely on yourself only. Ensure your exercise program is one you are happy to do alone. If you aren’t you may need to look at other ways to change it. The message here is please don’t put all your eggs in your training partners basket. Take charge ladies and be confident in YOU.
Consider a personal trainer
Hiring a personal trainer may be something you considered in the past, or it might be something that you are clueless about. Personal training involves hiring a trainer to create bespoke workouts for you. It is their job to push you through workouts and keep you accountable for your training and eating. If you struggle with self-motivation then I would highly recommend going down the personal training route. You can’t not stick to your training program if you have a personal trainer waiting for you.
Remember why you started in the first place
Ok this is a really good one. I would like you to write down the reasons why. Ask yourself now ‘why do I want to start?’ and ‘what does this mean to me?’. This way we are digging deeper, we are facing the reasons and our motivation for sticking to an exercise regime. We all have reasons which are important. Some of these reasons may include points like:
- Lose weight
- Lower your blood pressure
- Reduce your risk of diabetes
- Be as healthy as possible
- Increase fitness and strength
- Gain confidence and feel good in what I wear
Whatever your reasons are, write them down. You could even stick them to the fridge so you can be reminded every day why you are sticking to your exercise program. If you know your goal then you can’t fail, which leads me onto my next point…
Your success checklist
After reading the points above it might be easier to understand why you haven’t successfully stuck to an exercise program before. Many factors come into play, but once you have these locked down you will find sticking to your exercise regime second nature. It will work its way into your daily life and routine.
Now you know what it takes to stick to an exercise program be sure you are ticking off each of the points in your below success checklist:
- Decide which exercise you are going to enjoy
- Set a goal
- Make a schedule
- Get a training diary
There is nothing stopping you from achieving your goals now, you have a clear vision and route forward.