Dec 12, 2024

Top 10 Tips for Staying Motivated and Committed to a Fitness Routine

It’s that time of year again! You know, the time when we all start a new habit only to have it die out before February 1? We have great intentions. We start out strong. We feel like this year will be different. And then…it’s not!

Starting a fitness routine is one thing, but staying motivated and committed over time can be super hard. We get distracted, we lose interest, or we feel discouraged because we don’t see immediate results. Whatever the reason, most people have a hard time sticking with a fitness routine so know that you are not alone!

However, this year can be different. By applying some new understanding of what gets in your way and some helpful strategies, you can beat the odds this year and maintain your momentum to make fitness a sustainable part of your lifestyle. Let’s take a look at some things you can do to get started and keep going!

1. Set Clear and Realistic Goals

It’s really important to be clear about what you want to achieve with your fitness routine. If you can only commit to one workout per week right now, then set that as your starting goal. And remember that one workout is better than no workout. If simply walking feels like the most you can do, then that is exactly where you should start. Be careful not to set yourself up for failure by creating goals that are unrealistic for your current life circumstances.

No matter what your ultimate goal is, whether it's running a 5K, improving your strength, or simply feeling healthier, having a clear goal gives you a solid place to start and a sense of direction. Most people also find that it is helpful to break their goals down into smaller, achievable milestones. This easy, you not only get to celebrate some wins along the way, but you have a great way to track your progress. For example, instead of saying you want to lose 20 lbs, break that down to smaller goals of 1-2 lbs per week. Our brains (and our motivation) do better when we set goals that feel doable!

2. Find Activities You Enjoy

Next, find an activity that you like to do! Nobody will stick to a running routine if they hate to run! The best workout is the one you look forward to doing. There are so many different ways to move our bodies! Check out a dance class (or just dance around your house). Go for a hike or try a yoga class. Take a dip in your local community pool or simply walk around your neighborhood. There are no set rules for this - find things that are fun for you. And, feel free to mix it up! Variety keeps things exciting!

3. Schedule Your Workouts Like Appointments

Treat your fitness routine as a non-negotiable part of your day. Add it to your calendar and set reminders. Just like you wouldn’t miss a work meeting, make sure you keep these appointments with yourself. You don’t need to have an amazing workout each time. Just show up. This works to create a habit and, chances are that, once you are there, you will do something. Also, you may need to experiment with different times of the day to see what feels best for you. Whether it’s early morning, during lunch, or after work, find a consistent time that works and add it to your calendar.

4. Build a Support System

For whatever reason, it is usually harder for us to disappoint someone else than to get slack on ourselves. Therefore, having someone who is counting on you to show up for a workout tends to help people stick to a routine. Finding a workout buddy, joining a fitness class, or even connecting with an online community can help keep you accountable. Even if you prefer to work out alone, it is important to have some accountability to help you stay on track. Sharing your fitness journey with others has been shown to increase motivation and it just makes the process more enjoyable!

If you do better with more accountability, a personal trainer or fitness coach can design a program tailored to your goals, provide encouragement, and hold you accountable. They can also help you avoid injury and ensure you’re using proper form.

5. Track Your Progress

Just like it’s helpful to have specific goals, it is also beneficial to keep track of the progress you are making throughout your journey. There are many ways to do this and the type of tracking will, of course, depend on your goals, but you can use tools like keeping a log of your workouts or weights used, recording your body measurements, or even paying attention to and recording how you feel post-exercise. Any of these can be incredibly motivating. Seeing your improvement over time, no matter how small, reinforces your commitment to the process.

If you are looking for an easy way to do this, there are many fitness apps that track all sorts of things like your heart rate, number of steps, exertion level, sleep, and calories burned. You can even input your goals and get celebratory messages when you make progress!

If you are competitive, there are also apps that can turn workouts into a competition or a challenge. Fitness apps like Strava, Peloton, or Fitbit allow you to compete with friends or create mini-goals for yourself that can keep you engaged and motivated.

6. Reward Yourself

Speaking of celebratory messages, it is important for you to celebrate yourself when you reach your goals - doing this will help you stay motivated. As you are thinking about your goals, you can also think about rewards that align with your goals. Maybe you can get some new workout gear when you reach a goal. Or, you can treat yourself to a day hike or a relaxing massage. Perhaps you can add $10 to your savings for a trip each time you reach a milestone in your journey. Whatever you choose, these positive reinforcements will help you build a healthy relationship with fitness.

7. Focus on the Long-term Benefits

Fitness isn’t just about weight loss and looking good. There are so many other benefits to exercise including improved mood, better sleep, increased energy, and enhanced self-confidence. And, these are just the things you notice in the short term. When you think about the long-term, staying healthy and strong will allow you to live independently longer, pick up and play with your grandkids, enjoy travel later in life, and keep your brain sharp. Recognizing the benefits both in the present and in the future can work to keep you motivated even if progress feels slow.

8. Prepare for Setbacks

Speaking of slow progress, it is always helpful to be realistic. Life happens, and missing a workout or indulging in a treat is totally normal. The key is to not let a single slip-up derail your efforts. Nobody does this perfectly, and who would want to? Recognize that this is a journey with lots of ups, downs, turns and even some dead ends. Instead of getting down on yourself, try being curious about your choices and use any setback as a learning opportunity.

If you are having trouble getting back on track, it is often helpful to visualize your success.

When you think about yourself as an athlete or identify yourself as someone who works out, you are more likely to pick up where you left off on your journey. Actually visualizing yourself at the gym, running a race or doing that hard yoga pose will increase the likelihood that you will do it!

9. Embrace Rest and Recovery

Lastly, remember that commitment to a fitness routine does not mean overdoing it. Rest days are essential for muscle repair and mental recovery. Listen to your body and incorporate activities like stretching, meditation, or light walking on days when you need rest.

10. Embrace Rest and Recovery

Staying motivated and committed to a fitness routine requires intention, consistency, and adaptability. It is hard but you can absolutely do it!

Hopefully, by incorporating some of these strategies, you can turn your fitness journey into an enjoyable and sustainable part of your life. Remember, the key is to focus on progress, not perfection.