Building workout habits that stick - A motivation guide.
Building workout habits that actually stick comes down to combining psychology with practicality. Let’s be honest — starting a workout routine is easy. Sticking with it? That’s the tricky part.
We’ve all been there: you get inspired, hit the gym or start a new fitness app, feel unstoppable for a few days or weeks… and then life happens. Your motivation fades, your schedule fills up, and suddenly your workout plan is just a distant memory.
So how do you make workout habits that actually last?
The key isn’t willpower — it’s strategy. Here are 8 tried-and-true tips for building a workout routine that becomes a natural part of your life (and not just another New Year’s resolution):
Here's a few things for you to implement in your workouts to make sure you stick at it.
Start small - Make it so easy you can’t say no. Instead of saying you will do 2 hours in the gym, just do 30 mins to begin with, the idea here is build the habit first, increase intensity later.
Schedule it like a meeting - Don’t “find time” — make time. Block it out in your calendar, use reminders or pick a trigger (after my morning coffee I do exercise).
Do something you enjoy - You don’t need to love it. But if you dread it, it won’t last. Try things like boxing, gym with a friend, hiking, cycling etc.
Attach it to a bigger why! - Aesthetics are cool, but deeper reasons keep you going:
“I want to be strong for my kids.”
“I want to feel confident again.”
“This is how I manage my anxiety.”
Build a streak - Humans hate breaking streaks.
Use a habit tracker or wall calendar.
Reward yourself (new gear, favourite smoothie, etc.).
Create a form of accountability - Find a workout buddy, join a class, or even just tell a friend your goals. You don’t need a full-on gym partner, but a little social support keeps you on track.
Plan for the off days - Let’s be real: Some days you’ll be tired, busy, or just not feeling it. Instead of skipping entirely, plan for those days. Maybe it’s just stretching, a walk, or a mobility session. Something is always better than nothing.
Make it part of your identity - This is the game-changer. Don’t think, “I need to work out today.” Instead, think: “I’m someone who takes care of my body.” The more you believe that working out is who you are, not just what you do, the more natural it becomes.
Working out and getting it to be an integral part of your lifestyle doesn’t have to be difficult or a chore, follow these 5 points that are easy to implement in your life and you will be on to a winner.
Would you like a 7-day "get-started" workout plan or a custom habit builder template? Drop me a message using the link below and I would be more than happy to help!