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Do you struggle to make fitness a habit? Maybe you started exercising only to stop after a few workouts.
What happened?
The short answer: it depends. Many things can impact whether or not you succeed at creating a sustainable workout routine. We know each person’s situation is different. So, we want to share the top 8 tips we’ve learned that will help you create and maintain an unbreakable fitness habit today.
How To Make Fitness A Habit
1. Set cues and rewards to motivate yourself
According to researchers at University College London, our brains are hard-wired to take the easiest route when faced with a difficult choice. So if you find it challenging to get up and get moving in the morning, you aren’t alone! But how can you get around this annoying biological block? You need to set consistent cues to tell your brain ‘hey, it’s time to workout now!’
For example, try to go to the gym right after work. By doing this, your brain will associate finishing work with going to the gym, and it will become a habit.
“You can alter the spaces where you live and work to increase your exposure to positive cues and reduce your exposure to negative ones. Environment design allows you to take back control and become the architect of your life. Be the designer of your world and not merely the consumer of it.” -James Clear, Atomic Habits
Don’t forget to reward yourself! This is one of the most important parts of creating a physical fitness habit. The reward can be something as simple as watching an episode of your favorite TV show or as nice as treating yourself to a night out. Whatever your reward is, use it to motivate yourself to finish what you started.
2. Set Realistic Goals
Imagine an Olympic athlete lifting an enormous amount of weight. Now, imagine you trying that at your gym. You’d probably fail miserably.
That’s why it’s so important to start small. Starting small gives you the best chance to see the results you want.
If you want to lift 100 kgs, try to lift 10 kgs first. After you master that, you can lift heavier weights until you reach your goal. This method breaks up your goal into smaller, more realistic steps.
3. Get accountability to help you stay on track
It can be so helpful to bring someone with you on your physical fitness journey. You could hire an online personal trainer for when you need a burst of motivation or made-for-you exercise plan. Or you could workout with a friend.
Just talking about your intention to workout can be enough to keep you motivated to stick to your goals. So post to social media, tell your partner, and let your flatmates know that you will be at the gym. Who knows, maybe they’ll join you!
Suggested Read: Online personal trainers offer one-on-one support, expert advice, and 24/7 communication to help you reach your fitness goals. If you’re interested in learning more about the benefits of having an online personal trainer, read our blog post here!
4. Create a ritual so you know what to expect
Our brains love routine. By creating a ritual, you are effectively training your brain to expect a workout at the same time each day. You can harness the power of your brain to make it work for you.
Your routine could be to prepare your workout clothes the night before, to go to a certain location, or to do stretches before you exercise. Doing these things can make it easier to maintain a fitness habit.
5. Get Creative + Be Flexible
While having a routine is crucial to meeting your goals, don’t be afraid to change things up once you have established regular fitness habits.
6. Make it fun
Are you tired of running on the treadmill? Sign up for a marathon or join an online race!
Bored of the same weight-lifting routine? Switch up the order of your sets or try a new machine.
Even small changes like listening to different music or wearing new clothes can re-energize you and keep you motivated.
7. Go with the flow
If you try to cram exercise into your already busy life, you will only end up stressed. Instead, pick a time that is convenient for you to exercise.
It could be in the morning before your family wakes up or just after work in order to burn off work stress.
It doesn’t matter when you exercise; the important thing is that it fits into your life with minimal effort.
8. Use apps to track your progress
Gone are the days when you had to use a notebook at the gym. Now, you can use your phone to monitor every area of your physical health. There are plenty of apps and websites available to help you track your progress.
At PT Marbella, we use our custom app designed to make it easier for you to understand your health and meet your fitness goals. We believe that seeing how much you improve can really motivate you to stay on track.
9. Think about the bigger picture
Whether your fitness goals are to build muscle or develop stamina, you need to do a little of both to be healthy. So if your goal is to build muscle, don’t forget to go on a run. If you are a runner, don’t forget to lift weights.
This can benefit you by breaking up the monotony of doing the same exercises over and over, as well as making you stronger all around.
10. Physical activity and mental health are connected
Your physical and mental health are connected. If you want to develop a strong physical fitness habit, then don’t forget to care for your mental health too. Activities such as yoga and meditation can put you in the right frame of mind to have a great workout.
Suggested Read: Want to know exactly how physical activity impacts your mental health? Read our blog post here!
Ready to build an unbreakable fitness habit and reach your goals? Contact our expert personal trainer Emily today to create your personal training plan!
In Summary
1. Set Cues And Rewards To Motivate Yourself
2. Set Realistic Goals
3. Get Accountability To Help You Stay On Track
4. Create A Ritual So You Know What To Expect
5. Get Creative + Be Flexible
6. Make It Fun
7. Go With The Flow
8. Use Apps To Track Your Progress
9. Think About The Bigger Picture
10. Physical Activity And Mental Health Are Connected
