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Consistency is key when forming habits and developing skills. Psychology Today notes that any lasting behavior change is going to take work – and a lot of repetition. It is the fruits of that labor that turns our efforts into real lasting routines. It’s important to remember, though, that if you have to think about a behavior, then it may not a habit. The real question, then, is how do we get to the point where healthy habits such as working out is truly a habit, and not a chore? Consistency in your daily workouts is the keystone for achieving your fitness goals. That consistency helps build habits, improve performance, and ensure long-term progress. Regular exercise, not occasional grueling gym sessions, is what leads to better physical and mental health, increased strength, endurance, and overall increased wellbeing. The key is to find a routine that you genuinely enjoy and can sustain over time.

Building a sustainable workout habit isn’t necessarily complicated – but it can still be difficult in the midst of everything life throws at you. Here are some steps to help you establish a consistent exercise routine:

Set Clear Goals

Define your fitness objectives, whether it’s weight loss, muscle gain, improved endurance, or overall health. Specific goals will help motivate you, and help you target the types of workouts that will be most beneficial in reaching those goals.

Start Small

Begin with manageable workouts that fit into your daily schedule. If you can, gradually increase the intensity and duration over time. The reward of gradual but noticeable progress will help keep you challenged and engaged in your workouts.

Create a Schedule

Establish a regular workout schedule. Consistency is key, so choose specific days and times to exercise that work for you, and stick to them.

Be Accountable

Share your goals with a friend or family member who can hold you accountable. Maybe even consider a workout buddy who can motivate you on those particularly challenging days. You can also join fitness classes, exercise groups, or an app for added motivation.

Track Your Progress

Keep a workout journal or use a fitness app to monitor your achievements. Seeing your progress can be highly motivating and if you falter, can help get you back on track by reminding you of what you’ve already been able to achieve.

Have fun

Choose activities that you genuinely find enjoyable! If you attend a class that friends raved about, but it just feels like a chore to you, keep exploring! One person’s absolute favorite activity often isn’t another’s cup of tea. If you like what you’re doing, you’re more likely to stick with it!

Eliminate Excuses

Preemptively clear away obstacles that may prevent you from your workout routine. Lay out your workout clothes the night before, prepare a gym bag, or create a home workout space.  Planning out the day and staying organized can eliminate the excuses that so easily creep into your mind and stop you from exercising. 

Reward Yourself

Celebrate your milestones and achievements with a reward, but avoid using unhealthy treats as incentives. It could be a relaxing bath, a new book, a movie night, or even buying fitnessrelated items like new workout gear. Share your successes with family members or a friend that has been a great support. Be grateful for having the ability to move your body, and recognize how far you’ve come. Rewarding yourself is a great way to stay motivated and reinforce commitment to your fitness goals. 

Be Flexible

Be adaptable with your routine to accommodate unexpected events. If you miss a session, don’t be discouraged or obsess over the missed day. Simply get back on track the next day.   

Patience is Key

Habits take time to form. Be patient and consistent, and remember that setbacks are a natural part of the process. This is where positive selftalk comes in handy.  Keeping a positive mindset can get you through those rough moments when things may seem like they are not going your way. By staying committed, you can build lasting workout habits that contribute to a healthier lifestyle.

Consistency in workouts is essential for improved performance and long-term progress in several ways. Research has shown there are so many physical and mental health benefits to adopting a fitness routine.

Consistency ensures that your muscles are continuously challenged, leading to increased strength and endurance. Regular practice perfects specific movements and skills, leading to improved performance (not to mention enjoyment) in activities such as weightlifting, yoga, or sports. Regular exercise boosts your metabolism, helping you burn calories efficiently and maintain a healthy weight. Adopting regular cardiovascular workout routines, such as running or cycling, helps heart health by improving circulation, lowering blood pressure, and reducing the risk of heart-related issues. Building lean muscle mass aids in weight loss or maintenance over the long term. Research has shown daily exercise has significant mental health benefits as well, including reduced stress, improved mood, and enhanced cognitive function.

With the power of consistency comes the power of progress, boosting motivation and self-confidence. The improvements in abilities and physique you’ll begin to see will help bolster committment to your routine. If you’re looking for inspiration on how to begin and grow on your fitness journey, go to the Innergy App and try a new workout today!


Psychology Today (Jan. 2, 2020). How long does it take to form a new habit?

Mayo Clinic (July 28, 2023). Exercise: 7 benefits of regular physical activity.

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