Sticking to a new workout plan is often harder than starting one. Studies show that only about 1 in 20 adults meet the recommended 150 minutes of weekly exercise, and up to 65% abandon new routines within a few months. Building a lasting habit isn’t about willpower or fancy equipment. Instead, experts say success comes from small, enjoyable, consistent steps. Even brief daily activity can pay off: Don’t let all-or-nothing thinking keep you from doing what you can every day, and remember that “even 10 minutes of brisk walking can make a significant difference”.

Start smaller than you think you should

Fitness professionals unanimously advise beginning modestly. UCLA sports physician Dr Josh Goldman recommends “start low and go slow,” setting a doable schedule like just a couple of workouts per week. This prevents injury and early burnout. In fact, “over-ambition is one of the biggest barriers to progress and consistency: if you aim too high right out of the gate, you may find yourself quickly discouraged”. The key is to build the habit of showing up. For instance, specialists note that even 10-minute walks count toward fitness: the key is to gradually increase the duration and intensity of your workouts as you gain confidence. By treating early exercise as a way to kickstart a routine, not to achieve big results, you set a sustainable foundation.

Choose activities you genuinely enjoy

Choosing workouts you like is crucial because enjoyment drives long-term adherence, exercising regularly is essential, and people stick with the type of exercise they can do consistently. In practice, this means ditching the idea that fitness is only running or lifting weights. Maybe you love dancing, hiking, cycling, swimming, group sports, yoga, or any activity that feels fun. Research from behavioural science confirms that people who enjoy exercise are likelier to stick with it, and that for many exercisers, pleasure is a stronger motivator than sheer willpower or discipline. Exercise should be a rewarding and enjoyable part of your daily routine and shouldn’t be a chore. In short, the best workout is simply the one you look forward to doing.

When movement feels enjoyable rather than punishing, it becomes something you make time for. Finding joy in your physical activity is crucial for long-term adherence. For example, if lifting weights makes you feel strong and happy, it can be every bit as effective as running. The point is to tap into activities that fit your personality. That could mean morning yoga to de-stress, an evening dance class to let loose, or weekend hikes with friends, anything that keeps you eager to move.

Focus on consistency before results

One of the quickest ways to lose motivation is by focusing solely on visible results. Physical changes take time, and when progress doesn’t appear as quickly as expected, it’s easy to feel discouraged. A more sustainable approach is to prioritise consistency over outcomes. Showing up regularly is the real win, especially in the early stages. 

Instead of focusing on whether you’re losing weight or looking fitter, try considering whether you’re increasing movement over time, and the rest will follow. Early benefits often include improved mood, better sleep, reduced stress, and increased energy, which are all signs that your routine is working, even if physical changes are still subtle.

Remove common barriers before they derail you

Most people don’t skip workouts because they lack willpower. They skip them because something makes exercising inconvenient, uncomfortable, or intimidating. Common barriers include lack of time, uncertainty about what to do, physical discomfort, feeling self-conscious, or environmental factors like heat. The key is to reduce friction wherever possible. That might mean choosing workouts that require minimal setup, exercising closer to home, or preparing gear in advance.

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For outdoor training, investing in the right equipment can make a significant difference. For example, investing in the right gear, like a pair of reliable sports sunglasses for outdoor training, can make workouts feel more comfortable and enjoyable, particularly in bright conditions. Reducing glare and eye strain can help you stay focused and comfortable, which goes a long way in maintaining consistency. When exercise feels easier to start, you’re far more likely to stick with it.

Schedule fitness like a non-negotiable appointment

Relying on motivation alone rarely works. Instead, treat exercise like an important appointment that deserves a spot in your calendar. Scheduling workouts reduces decision fatigue, creates routine and predictability, and makes fitness feel like part of daily life rather than an optional extra.

Choose a time that realistically fits your schedule and energy levels. Some people prefer early mornings, while others are more consistent after work. There is no universal best time to work out. There is only the time you’ll actually commit to. Even loosely planned workouts are better than vague intentions. Knowing when and what you’ll do removes a major mental barrier.

Accept that motivation will fluctuate

Motivation is helpful, but it’s unreliable. Even the most committed people experience low-energy days, busy weeks, or periods of stress that make exercise feel harder. Instead of waiting to feel motivated, build a routine that works even when motivation dips. On those days, shorten the workout, reduce intensity, and choose gentle movement over none at all.

A five-minute walk still reinforces the habit. Consistency doesn’t require perfection. It requires persistence.

Track progress in a way that supports you

Tracking progress can be motivating, but it doesn’t need to be complicated or numbers-focused. In fact, overly detailed tracking can sometimes become discouraging. Simple methods include ticking off workouts in a diary or app, noting how you feel after exercise, or tracking consistency rather than performance.

Seeing a visual record of effort helps reinforce your identity as someone who prioritises movement. Over time, this sense of identity becomes a powerful driver of long-term behaviour.

Let your routine evolve with your life

A sustainable fitness routine isn’t rigid. It adapts as your circumstances change, whether that’s work demands, family commitments, travel, or recovery from illness or injury. Rather than abandoning fitness when life gets busy, adjust expectations temporarily. 

Shorter workouts, gentler movement, or fewer sessions still maintain the habit. This flexible mindset is what separates short-term fitness bursts from lifelong physical activity.

Build a routine you can live with

You don’t need an extreme plan or perfect discipline to succeed. You need a routine that feels achievable, enjoyable, adaptable, and, more importantly, one that works with your life, not against it.

Start small. Choose a movement you like. Remove barriers before they become excuses. Equip yourself in ways that make exercise more comfortable and enjoyable. And most importantly, keep showing up because the fitness routine that truly sticks isn’t the most intense one.

It’s the one you’re still doing months and even years from now.

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