Reality v intention When Good Intentions Don’t Lead to Action: How to Stay Consistent with Your Exercise Routine
Consistency comes from making exercise a non-negotiable part of your schedule. We’ve all been there—vowing to start a new exercise routine, promising ourselves that this is the week we’ll hit the gym, stretch daily, or take those long walks. But, as often happens, life gets in the way, motivation dips, and before we know it, we’re stuck in the cycle of good intentions without the results to match. So, what gives? Why is it so hard to follow through on our fitness goals? And more importantly, how can we finally make those good intentions a reality?
The Struggle is Real
Let’s be honest, we’ve all been motivated to work out at one point or another. Whether it’s after a New Year’s resolution, a special event coming up, or just the desire to feel better physically, we set goals with the best of intentions. Yet, exercise remains elusive, often pushed aside for work, family emergencies, social obligations, or the comfort of our couches.
The truth is, maintaining a consistent workout routine isn’t just about willpower. It’s a combination of factors—time, mindset, energy, and emotional barriers—that often stand in the way of exercise. Life can be demanding, and finding the time or energy to commit to working out can feel nearly impossible some days.
So, Why Is It So Hard to Stay Motivated?
- Unrealistic Expectations
January is the perfect time to set goals, after all, it’s the new year! Often we forget to factor in our current lifestyle. Aiming for an hour at the gym five days a week right out of the gate may sound great, but it’s a big leap from your current level of activity. So, and we’ve all been there, when results don’t come immediately, it’s easy to get discouraged., compare ourselves to others and just give up. - Lack of Time
This is a BIGGY!! Work, family commitments, and other obligations often take precedence over self-care. Exercise can feel like just another thing to juggle in an already packed schedule. So our priorities end up competing with each other. - Mindset
Often, the idea of exercising—whether it’s fear of failure, body image concerns, or simply not knowing where to start—can create mental roadblocks that prevent us from taking action. - Motivation Fades
At the beginning, motivation might be high, but as the novelty wears off, it’s hard to keep that momentum. Plus, when we don’t see immediate results, it’s easy to give up. Often the case for those extroverts amongst us who start running or gym sessions on our own.
So, what can you do to stay consistent and motivated
While the initial excitement of starting a new fitness routine can be powerful, long-term consistency takes a bit of time to plan. What’s important is to turn those good intentions into lasting habits. Here’s a few ideas…
1. Set Realistic, Achievable Goals
Instead of aiming for perfection, break down your larger goal into small, manageable steps. If your goal is to exercise more, try committing to just 15-20 minutes of activity a few times a week. As you build consistency, you can gradually increase the duration and intensity. The key is to set yourself up for success, not failure.
2. Create a Routine That Works for You
Find a time of day that suits your lifestyle and stick to it. My preference is early mornings, then I can feel virtuous for the rest of the day. But you need to agree with yourself whether it’s early morning, during lunch, or after work. Consistency comes from making exercise a non-negotiable part of your schedule. Treat it like an appointment that you can’t cancel. Try setting reminders on your phone to reinforce your new routine.
3. Start Small, But Start
Getting started is often the hardest part. Focus on just showing up. Even if you don’t feel like doing an intense workout, committing to a short walk or stretching routine can help you build momentum. Once you get into the habit, you’ll feel more inclined to do more. For those runners out there, I’m a firm believer in a walk/run strategy (this has got me through many a triathlon!) Better to recognise when you are feeling fatigued, then walk to take on water or a gel, before re-starting the run. Be kind to yourself!
4. Find an Exercise You Enjoy
Exercise shouldn’t feel like a chore. Explore different activities until you find something you actually look forward to. Whether it’s yoga, dancing, swimming, or simply walking in nature, enjoying what you do will make it easier to stick with it. A walk done at a consistent and swift pace has the same benefits as a gentle jog.
5. Track Your Progress
Documenting your fitness journey can keep you motivated. Use an app or a fitness journal to track your workouts, how you’re feeling, and any physical changes you notice. Celebrate small victories—whether it’s more energy, improved mood, or a stronger body.
6. Get a Workout Buddy
Having a friend or family member to exercise with can be a huge motivator. Not only is it more fun, but you’ll also have someone to hold you accountable. On the days when motivation is low, knowing that someone is counting on you can push you to follow through.
7. Don’t Beat Yourself Up
Life happens. If you miss a workout or fall off track, don’t get discouraged. One missed workout doesn’t mean you’ve failed—it just means you’re human. The important thing is to get back on track without guilt.
8. Celebrate Your Efforts, Not Just the Results
Exercise is about more than just physical appearance or performance. Celebrate how you feel after moving your body—whether it’s the boost in energy, improved mood, or simply feeling proud of yourself for staying consistent. This shift in mindset can make the journey more fulfilling and less about chasing an outcome.
9. Mix Things Up
If you find yourself getting bored, switch up your routine. Variety not only keeps things interesting but also prevents plateaus. Try new classes, switch up your workouts, or go for a walk in a new neighborhood. Changing things up will keep you engaged and excited. A half-day gardening is as good (if not better) than a HiTT workout, so don’t feel you need to do both in the same day.
10. Rest is where the magic happens
It’s true! There is no need to exercise every day, give yourself at least 2 days off. Your muscles, ligaments and mind will absolutely benefit. the body is an amazing thing and muscle memory will ensure that when you return to exercise you’ll be able to pick up from where you left off.
Final Thoughts: The Power of Consistency Over Perfection
Building an exercise habit is less about perfection and more about consistency. It’s about showing up, even on the days when motivation is low. Remember, the journey toward a healthier, stronger you doesn’t have to be all-or-nothing. Small steps add up over time, and each day you stick with it is a victory.
So, let go of the pressure to be perfect and embrace the process. Your good intentions can lead to lasting results when paired with patience, perseverance, and a little flexibility. Stay consistent, celebrate the small wins, and remember: every step counts.