Let’s be honest for a second: starting to exercise is one thing… but sticking with it?
That’s where things often fall apart like a poorly made protein shake. 😅
The good news? You are absolutely capable of creating a routine that doesn’t disappear faster than New Year’s resolutions. All you need are the right strategies, a little planning, and a dash of fun. Let’s do this — together!
1️⃣ Start With Habits, Not Huge Commitments
First things first: exercise isn’t just a workout — it’s a habit. And habits grow from small, repeatable actions.
Try:
- 10 minutes of walking after dinner
- A short stretch before bed
- A morning mobility routine while your coffee brews ☕
When you tie movement to something you already do every day… boom, autopilot activated.
2️⃣ Anchor Exercise to Existing Routines
Now that you’re thinking small, let’s make it stick by pairing your new movement with an established habit.
This is called habit anchoring and it works like magic:
| Current Habit | New Exercise |
|---|---|
| Brushing your teeth | 20 squats afterward |
| Watching TV | Light stretching during commercials |
| Lunch break | A 10-minute walk |
| Starting work | 5 desk pushups (yes, really) |
By connecting movement with something familiar, sticking to it becomes waaay easier.
3️⃣ Time-Block Your Workouts
Next, let’s talk scheduling. If workouts don’t have a home in your calendar, they get evicted by… everything else.
Try one of these:
✨ Treat workouts like appointments
✨ Set reminders
✨ Color-code movement in your calendar
✨ Pick consistent days and times
Whether it’s Workout Wednesday or Saturday Sweat Sesh, routines love consistency.
4️⃣ Prepare a Plan — Even a Simple One
Planning eliminates that “Uhhh… what should I do?” moment, which is secretly responsible for 92%* of skipped workouts.
(*Totally made up, but… feels true.)
Try a beginner-friendly weekly structure:
| Day | Activity |
|---|---|
| Monday | 15–20 min walk or light cardio |
| Wednesday | Strength training (bodyweight is perfect!) |
| Friday | Stretching, yoga, or dance workout |
| Weekend | Bonus fun movement (hike, bike, swim, etc.) |
Boom — that’s a routine.
And it’s not scary at all.
5️⃣ Expect Excuses… and Outsmart Them
Excuses show up like uninvited guests. So, let’s get ready for them:
| Excuse | Comeback Strategy |
|---|---|
| “I don’t have time.” | Try a 5–10 minute workout — they count! |
| “I’m too tired.” | Gentle movement gives energy (really!). |
| “I don’t feel motivated.” | Motivation follows action — start tiny. |
| “It’s boring.” | Switch up your playlist or try something new. |
Your brain will negotiate. You get to be the boss.
6️⃣ Celebrate Tiny Wins (They Matter!)
Every single action forward deserves recognition:
- Did you stretch today? ✔️
- Took the stairs instead of the elevator? ✔️
- Completed a workout you didn’t want to do? ✔️✔️✔️
Reward systems keep routines alive.
Gold stars for everyone. 🌟
7️⃣ Be Flexible — But Don’t Give Up
If a day doesn’t go to plan, don’t ghost your routine. Adjust and keep going.
Remember:
A good routine is one you can do… even on tough days.
💛 The Bottom Line
Building an exercise routine you’ll actually stick with is all about:
➡ Small and simple goals
➡ Habit anchoring
➡ Scheduling movement
➡ Planning ahead
➡ Outsmarting excuses
➡ Celebrating progress
You’re not aiming for perfection — just progress you can repeat.
And guess what?
By reading this, you’ve already shown you’re committed.
Now keep going. Future you is cheering loudly. 🎉