Be honest: Have you recently purchased some fancy workout clothes or maybe some cutting-edge workout gear? Did you subscribe to an extremely fun sounding fitness class, or perhaps trade in your soul at some really expensive gym? This is always very exciting at first, but then, after you have attended your classes for a few times, you seem to become the most creative person in the world – at least when it comes to excuses. Maybe it takes you too much time to go to the gym, or you are always tired after work. Maybe after all you just can’t keep getting up as early as you previously planned.
Yes, I know this feeling and the big danger it entails. Because before you know - you already have fallen off the workout wagon. Straight on your face probably.
I won’t lie to you – yes this has happened to me a few times before. But not anymore. I have gathered some of my best tips for you, so you can keep up the good intention and stick to your workout once and for all. This is the only way you will achieve your goals and after some time has passed, you will also have the great results to show for.
So, here they are, my 7 ultimate tips on how to stick to your workout:
#1 Create a workout playlist on your phone or iPod.
And I mean a „killer“ playlist. Something that gets you pumped up all the way: And I mean straight to the end. There is nothing that will screw up your flow faster than an unforeseen shuffling occurrence – leaving you incapable to refrain from flicking your fingers to some track by the lighthouse family. Now that you have been warned - take it seriously, take your time and put some thought into this.
#2 Make use of weird hours.
If your gym is open 24 hours a day, 7 days a week, use these hours (I don’t necessarily mean ALL of them). Why not work out while also saving time, for instance by not being stuck in the usual traffic during rush hour on leg press avenue or treadmill boulevard. Work out when it suites you best. Plus: If you don’t yet feel confident enough in the gym, just use this quiet time to build up a body you will be happy to show off later.
#3 Strike a friendly bet with your family or friends
(the emphasis is on friendly – too many people have already died in result of the consequences of not following through on their dietary and exercise commitments – I’m just saying). Nothing gets you going quicker than a bet amongst family or friends. If you promise yourself to go to the gym every day for 3 months, you might find excuses over and over again. But if you promised someone else – hey, now you need a proper excuse to bail out. But even better – stick to it and then be rewarded with the incredible feeling after having done what you said you would do – and maybe even a fancy dinner or an occasional getaway thrown in as a bribe.
#4 Team up with friends.
Motivating yourself is not always easy, therefore I would recommend you team up with some friends and do your workout, go to class or to the gym together. This way, if you are not motivated your buddies will carry you along to the gym.
#5 Do what you enjoy.
Think about it before you commit to something. If you don’t like heat, then it doesn’t matter how amazing of a workout hot yoga may be. You just won’t be happy doing this kind of thing on a regular basis. So take your time to find the right workout for you, explore a few options and then decide to commit. If you need more information on this, I wrote an article about finding your perfect workout routine here.
#6 Change it up.
You don’t have to do the exact same workout every time. If you go to the gym, focus on which muscle groups you want to work that day and find different ways to target those muscles. If you drop in on classes, do something new once in a while. If you are tired on a given day, just do your workout at home. As long as you stick to your rough schedule as you have planned it’s going to be fine. Just show up. That’s what counts. Don’t get bogged down in the details. Better a weak workout every now and then than none at all.
#7 Reward Yourself.
We reward ourselves all the time, sometimes for the most ridiculous things. But why not reward ourselves for reaching meaningful workout goals? The best way to enjoy back-to-back successful weeks is to keep rewarding yourself for the little wins. You hit the gym 5 times a week, 4 weeks in a row? Then reward yourself. You completed 250 Squats in a row? It’s certainly time for a reward. But don’t instantly think ice cream or cookies – that wouldn’t make much sense. Come up with your own ways reward yourself with something that feels good TO you and also is good FOR you.
I’m sure you will have success with these tips and you will finally create a habit that you can stick to.
Do you have your own tips on how to stick to your workout? I’m looking forward to hear them.
Now go out there and kick some ass!