<ul><li>Step 1: It’s okay to stumble (Forgive yourself). Everyone I know misses a workout here or there. It’s nothing to feel shame over. </li><li>Step 2: Have a plan! Without scheduling your week’s workouts, how do you even know if you’re being consistent or not?</li><li>Step 3: Have a backup plan! (Lose the “all or nothing” mindset). If your first plan falls through, nbd. Just move onto the next one. “Some” workout is always better than “no” workout. Do the best you can. </li></ul>

When it comes to working out consistently, remember to: 

<ul><li>Step 4: Make it fun. Your workout doesn’t need to be something you dread. If you like hiking, go hiking. If you like swimming, go swimming. Any movement is beneficial and should be encouraged. No one said you have to hate it. </li><li>Step 5: Find an accountability partner. Going alone is almost always harder. If you can find a friend or coach to team with, it will make working out consistently easier. </li></ul>

"Temptation Bundling" And Finding An Accountability Partner 

<ul><li>Step 6: Embrace “action” not “motivation.” If you have to wait around for motivation to start working out, you might be waiting for quite a while. You’ll become motivated after you act. </li><li>Step 7: Don’t find time, make time. Your schedule won’t magically free itself. Look at your calendar and start prioritizing.</li></ul>

Stop Searching For Time And Motivation

Step 6: Embrace “action” not “motivation.” If you have to wait around for motivation to start working out, you might be waiting for quite a while. You’ll become motivated after you act. Step 7: Don’t find time, make time. Your schedule won’t magically free itself. Look at your calendar and start prioritizing.

Newcomers to fitness can find it overwhelming and often times find it hard to remain consistent. This 2 minute read is a great help to learn tools to enjoy fitness and develop a schedule and consistency.

Can’t seem to work out and train consistently? You’re not alone, this is a common problem amongst our coaching clients. Luckily, we know how to help! So you’re having trouble working out consistently? I get it. Life is busy and hectic. You probably wear multiple hats in your life. Hopefully, one of them is a pirate hat: If you are having trouble exercising regularly, know that you aren’t alone. Not being able to work out consistently is one of the top […]

Fitness

So you’re having trouble working out consistently?

Life is busy and hectic. You probably wear multiple hats in your life.

Hopefully, one of them is a pirate hat:

If you are having trouble exercising regularly, know that you aren’t alone.

Not being able to work out consistently is one of the top issues facing our clients in <a dir="ltr" href="https://www.nerdfitness.com/coaching-overview-page/" rel="noopener">Nerd Fitness Coaching </a>. Luckily, there are some tips and tricks that help them, which we’ll share with you right now too.

Here’s what we’ll cover today :

Let’s jump right in!

As I mention in the video above, it’s okay to stumble – everyone misses a workout now and again.

<ul><li>Your job might need you to stay late.  </li><li>Maybe your spouse can’t pick up the kids today. </li><li>Or perhaps you just lost track of time while playing video games. </li> </ul>

These things happen, so don’t freak out whenever you miss a workout.

“Wait, wait, wait Jim! I thought this article was about consistency – then you start off saying it’s OK to miss a workout?”

What I’m saying is to not beat yourself up over it. I’ll see people be so tough on themselves for one missed workout, that it spirals downward and then they’re doing NO workouts.

It’s unnecessary, and it’s not sustainable.

Here’s something I remind my clients: If being tough on yourself helped with workout consistency, it would’ve helped by now.

So first of all, forgive yourself.

Then, I share with them a saying we have here at Nerd Fitness:

“Never Two in a Row.”

That means aim to not miss two workouts, back to back.

It’s a mantra you’ll hear throughout the Rebellion (our community!).

Here’s the justification : as I mentioned, missing one workout is nbd.

However, two workouts in a row could be the start of a trend. If you’re not careful, after a few missed workouts, you could just stop exercising altogether.

That’s the real danger.

So we aim to not allow the trend to start in the first place.

Takeaway : If you miss a workout, it’s fine. Just try not to miss the next one.

Here’s a great quote from Benjamin Franklin:

If you fail to plan, you are planning to fail.

When it comes to working out consistently, we need to define what “consistently” actually means.

For that, it’s time to <a dir="ltr" href="https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/" rel="noopener">build a workout routine </a>.

As Coach Staci mentions in the video above, we want to focus on three key questions when programming our training:

<ul><li>What type of workout are you doing? </li><li>When do you plan on doing your training? </li><li>Where will this workout take place? </li> </ul>

All three questions are important, but we’re going to focus on “when” right now.

Determining “when” you’ll train is easily the most important step for working out consistently.

That’s why I want you to place your workouts in your calendar!

Schedule your workout like it’s the most important meeting of the day!

(A reminder that you ARE important!)

That’s what I have my clients do in our <a dir="ltr" href="https://www.nerdfitness.com/coaching-overview-page/" rel="noopener">1-on-1 Coaching Program </a>. It goes a long way to helping them stick to their workout schedule.

So if you plan on training first thing at 8am, have a calendar reminder go off at 7:50am.

It’ll make a difference. I promise.

What days should be workout days?

For that, I have a couple of resources to share with you:

<ol><li><a dir="ltr" href="https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/" rel="noopener">How to Build Your Own Workout Routine </a>. Our MASSIVE guide will teach you exactly how to create a training schedule, including what exercises to do and when to take rest days. If you want to get your hands dirty by building your own workout, this is the way to do it. </li><li>Nerd Fitness Journey. Our fun habit-building app will tell you exactly when to workout, with video tutorials for every exercise covered. No need to create a plan, just open up the app and check your missions for the day. Plus, you’ll build your very own superhero as you go, which is totally sweet. You can try it out for free right below: </li> </ol>

Step 3: Why “All of Nothing” Hurts Workout Consistency

Another one of the best things you can do to improve your workout consistency: have a backup plan.

Let’s say a pipe bursts at your gym, and it’s closed for the next few days.

Does that mean you should stop working out until they resolve their plumbing emergency?

It could be a while…

It just means you’ll have to <a dir="ltr" href="https://www.nerdfitness.com/blog/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym/" rel="noopener">work out at home </a>, in a <a dir="ltr" href="https://www.nerdfitness.com/blog/playground-workout/" rel="noopener">nearby playground </a>, or maybe you just focus on <a dir="ltr" href="https://www.nerdfitness.com/blog/walking/" rel="noopener">long walks </a>for the next few days.

That’s why it’s always good to have a backup for any regular emergency, like:

<ul><li>If I can’t <a dir="ltr" href="https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-need-to-know/" rel="noopener">train at my gym </a>, I’ll do <a dir="ltr" href="https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/" rel="noopener">bodyweight training </a>at home. </li><li>If it’s raining heavily and <a dir="ltr" href="https://www.nerdfitness.com/blog/running-properly/" rel="noopener">I can’t run outside </a>, I’ll jump on the stationary bike in the garage. </li> </ul>

Remember, just because your initial plan falls through, doesn’t mean you have to completely throw in the towel.

Or as I jokingly tell my clients, just because one tire goes flat, doesn’t mean you should slash the other three.

Just do the best you can to get back on the road.

Step 4: The Key to Getting in Regular Exercise

If I have one single piece of advice on how to get in more daily movement, it would be this: do something you enjoy.

Every workout doesn’t have to be a slog.

You can schedule things you enjoy, like:

If you enjoy the activity, you’ll be WAY more likely to exercise consistently.

Here’s another trick to start enjoying your workouts – do them while listening to some of your favorite music, or a podcast you enjoy.

Heck, you can even flip the TV on in the corner and watch your favorite show while you train.

We call this “ <a dir="ltr" href="https://www.nerdfitness.com/blog/too-lazy-to-work-out-try-temptation-bundling/" rel="noopener">Temptation Bundling </a>” and I’ve seen it help a lot of my clients:

<ul><li>If you only listen to your favorite podcast when you run, eventually, you might start looking forward to running. </li><li>The same thing could happen with music. If you start to associate your favorite tunes with building up a sweat, one day you might actually enjoy building up a sweat. </li><li>Let’s say you only watch The Great British Bake Off  while on your elliptical. If that’s the case, you’re going to start protecting your time exercising (“Don’t bother me now”). </li> </ul>

Don’t overlook the power of coupling activities you enjoy with your workouts.

Step 5: How to Build Workout Accountability

Another strategy we can deploy when improving workout consistency: accountability and support.

There’s nothing quite like being accountable to another human being when it comes to exercising regularly.

There are a few ways we can create workout accountability:

#1) Tell Friends and Family.

Share your goals with your loved ones, then let them know the times you’ll be working out.

This will help for a couple of reasons:

<ul><li>We’re more likely to follow through with action if we commit ourselves in front of others. </li><li>If we don’t show up for a workout, they may politely call us out on it. </li> </ul>

#2) Join an Online Community.

In the 21st century, it’s very easy to find a group of people who are on a similar mission.

If you want to exercise regularly, I’d wager you aren’t the only person on the internet working towards that goal.

So join a digital community! That way you can get in on some group accountability.

We regularly hold group challenges through our app, Nerd Fitness Journey. I’ve been told by countless Rebels that they’re more likely to get their training in if they know everyone else in the community is doing it too.

Heck, I did burpees in the snow because everyone in the Rebellion was doing a burpee challenge.

If you want to try out some of these experiences, you can sign-up for a free trial to our snazzy new app right here:

If you want some next-level accountability, I have to mention the ultimate power-up: hire a coach.

It could be a <a dir="ltr" href="https://www.nerdfitness.com/blog/how-to-hire-a-good-personal-trainer/" rel="noopener">personal trainer </a>in a gym, or you can go digital with an <a dir="ltr" href="https://www.nerdfitness.com/coaching-overview-page/" rel="noopener">online coach </a>.

Either way, having someone you check in with weekly (who will also program your workouts) is one of the best ways to exercise consistently.

If you know a coach will ask you about your workouts, you’re going to be more likely to do them.

If you’re interested in learning if you’d be a good fit for one of our online coaches, you can click on the big yellow button below:

Step 6: The Problems With Exercise and Workout Motivation

In the video above, Rebel Leader Steve outlines <a dir="ltr" href="https://www.nerdfitness.com/blog/motivation-youre-doing-it-wrong/" rel="noopener">the problems with motivation </a>.

I think all of my clients should watch the video.

That’s because I’ll often hear them say “I need more motivation to workout” or “I’m just not motivated to exercise.”

This is the wrong frame of mind.

Action creates motivation, not the other way around.

For example, let’s imagine a new client. They don’t particularly like working out and they aren’t very motivated to do it.

But they do it anyway.

Then, after a few weeks of successful workouts, they’ll start to recognize the trend they’ve begun.

Our coaching app tracks all the training we assign, so I’ll often see my clients rejoice when they’ve “hit 20 workouts!”

It feels good to recognize they’re making progress, which often makes them more motivated to exercise.

So they keep working out.

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How to Start Working Out (Consistently) | Nerd Fitness

When it comes to working out consistently, remember to:

"Temptation Bundling" And Finding An Accountability Partner

Stop Searching For Time And Motivation

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How to Start Working Out (Consistently) | Nerd Fitness

When it comes to working out consistently, remember to:

"Temptation Bundling" And Finding An Accountability Partner

Stop Searching For Time And Motivation

IDEAS ABOUT

MORE LIKE THIS

The HIIT Workout for Home (Interval Training for Living Rooms) | Nerd Fitness

CrossFit Beginner's Guide: 8 Things to Know Before Starting! | Nerd Fitness

How to Start Working Out If You've Never Exercised Before

It's time to

READ

LIKE

A PRO!

Bite-sized knowledge
to upgrade
your career