So, you’ve finally decided to build a fitness routine that will keep you fit and healthy – congratulations! But that’s only the first ( and the easiest) step. Building a fitness routine that you actually stick to…now, that’s the challenging part. Many obstacles could throw you off track – you may feel tired, unmotivated, or too busy to even consider working out in a day. The good news is that it’s possible to adhere to a workout routine and make fitness your second nature – trust us, once you start building the right habits, soon you won’t be able to even imagine letting a day pass without showing up for your daily exercises. An essential part of succeeding with your exercise regimen is crafting a thoughtful plan (not just a random one), and if you don’t know where to begin, you’re in the right place. This blog provides 5 tricks on building a successful fitness routine, so read on!
Table of Contents
Get clear on your fitness goals
Here’s the thing: if you lack a goal, it will be really challenging to kickstart your fitness routine. So, we recommend taking the time to write down your intentions for doing it. Is it to look good? To be healthy? Find your “why” before you make a fitness plan because this will make it more likely that you will stick to it. Once you do this, establish a small target that relates back to your motivation by using the SMART goals approach.
Maybe the reason why you want to start exercising is to get healthier – in this case, your SMART goal would be to take 10,000 steps every day, which is more tangible than just saying, “I want to walk more.” Making sure your goals are measurable is essential to keep you on the right track on your fitness journey.
Set your fitness baseline
An important part of establishing your fitness routine is acknowledging your starting point, as this will allow you to keep a record of your progress while also ensuring you stay injury-free. As you start creating your fitness routine, you can get a sense of your baseline by testing your fitness level with the Cooper Test (the 12-minute run), developed by Dr. Cooper in the 1960s. This simple exercise measures the amount of oxygen you can intake while exercising, helping predict your performance capacity and cardiovascular fitness.
Also, consider evaluating your total-body strength as well with a plank fitness test. This test will help you determine if you can make it through a progression without resting, thus indicating that you have a strong strength baseline. However, if the opposite is true, that’s not something you should worry about, as you can include muscle-building exercises in your fitness routine regularly.
Select your preferred forms of exercise
When building your workout routine, deciding what exercises are best for you is imperative. The CDC recommends that adults should engage in 150 minutes of moderate-intensity exercise, such as brisk walking, and two days of muscle-strengthening exercise every week – if you are used to regular exercising, it’s a good idea to set aside 75 minutes of high-intensity activity, such as cycling or jogging on a weekly basis. If you want to improve muscle tone and stability, you can buy a high-quality sling trainer and start training at home effectively, just as you’d do at the gym. Here’s the thing: a fitness routine doesn’t have to be complicated, although this is something that many people believe, which often prevents them from getting started in the first place. If you want to build aerobic fitness and stamina, running, cycling, or swimming are just some activities you can implement in your routine.
On the other hand, if your goal is to foster strength, you’ll have to include bodyweight and free-weight circuit workouts. However, a great approach is to combine the two—namely, alternate cardio days with strength-building ones—which will eventually help you build a well-rounded exercise routine.
Start small
If you haven’t exercised much before, showing up for 30 to 45 minutes daily for your workouts could feel overwhelming. But the good news is that you don’t need to work out for a long time to reap great rewards – in fact, research has shown there are no notable differences between exercising 30 minutes every day and exercising 60 minutes every day. All that matters is to show up every day – even for 10 minutes. In fact, “exercise snacks” that are as short as one minute long can significantly improve cardio health and lower the risks associated with sedentarism.
So, ask yourself how you can start your fitness routine with small steps. It can be as simple as walking up and down the stairs or turning on some music and dancing in your room – soon enough, once you start reaping the benefits of moving your body, you will want to keep doing it and may even decide to go for a 20-minute run outdoors. By the way, if you do so, consider using mini bands to warm up your lower body beforehand. This will help activate your glutes so you can maximize your fitness performance and, at the same time, prevent injury.
Make it convenient
It’s hard to stick with a new habit, whether your goal is to eat healthier or start exercising. To set yourself up for success, you need to make the right adjustments to your environment. For example, you can place your fitness equipment somewhere it can be easily seen. Stick a foam roller right next to your desk or place the yoga mat in the family room—by doing this, you will get a reminder to get up and move throughout the day.
If you’re planning to work out in the morning, consider setting out your clothing before you go to sleep. If you prefer exercising at night, it’s a good idea to pack your bag in advance.
The bottom line
Here’s the thing: working out can be tough. However, it’s a very rewarding activity, not only physically but also mentally and emotionally. On the days when you feel like you cannot stick to it, remember that your “why” matters, and try to keep a positive mindset as much as possible during the process. Remember, good things take time – this is true also for achieving your fitness goals, so have patience and celebrate the achievements along the way!
