How to Stay Consistent With Workouts When Unmotivated

Starting a workout routine is a significant step toward achieving weight loss goals, but staying consistent can be challenging. Motivation can fade over time due to busy schedules and responsibilities, making keeping a regular exercise schedule hard. However, with the right mindset and strategies, you can overcome these hurdles and make exercise a habit.

To set yourself up for success, start by scheduling your workouts, setting specific goals, and tracking your progress. Overcoming procrastination and managing anxiety are important to maintaining consistency.

This article will explore both demotivating factors and motivating strategies to help you stay on track with your fitness journey.

Making a Plan to Start Exercising

Creating a solid plan is the first step to starting and sticking with an exercise routine. Ideally, adults need at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. Moving your body about 30 minutes a day is enough to improve your heart health.

One example of moderate-intensity exercise is brisk walking. Other types of moderate-intensity exercise include:

• Riding a bike
• Dancing
• Water aerobics
• Hiking
• Mowing the lawn
• Gardening
• Golf (without a golf cart)
• Softball

Types of vigorous activity include:

• Running
• Aerobics
• Martial arts
• Swimming
• Riding fast or uphill on a bike
• Sports such as soccer, tennis, or paddleball
• Tennis (singles)
• Basketball
• Heavy yard work
• Cross-country skiing

Very vigorous activities include:

• Lifting heavy weights
• Sprinting
• Circuit training
• Interval running

If you are brand new to exercise, haven’t worked out in a long time, or have a health condition, it’s a good idea to talk with your healthcare provider before starting a new program.

Additional key steps to help you get started include:

• Set clear goals: Determine what you want to achieve with your exercise routine. Whether it’s losing weight, building muscle, or improving your overall health. Having a clear goal will keep you focused and motivated.
• Create a schedule: Plan your workouts like any other important activity. Choose specific days and times for exercising, and write them down in your calendar to prioritize them.
• Mix it up: Variety is key to keeping your workouts interesting. Combine different types of exercises, such as cardio, strength training, and flexibility exercises, to work different muscle groups and prevent boredom.
• Track your progress: Keep a journal or use a fitness app to record your workouts. Tracking your progress helps you see how far you’ve come and keeps you motivated to continue.

Workout Tips for Consistent Habit-Forming

Forming a consistent workout routine can be challenging, but these tips can help you stay on track and make exercise a regular part of your routine:

• Use fitness apps: Leverage technology to stay motivated and track your progress. Fitness apps can offer workout routines, track your activity, and even remind you to exercise. Many apps also include features like virtual coaching, goal-setting, and community support.
• Build a support system: Surround yourself with supportive friends, family, or workout partners who encourage you to keep your fitness goals . Joining a fitness class or group can provide accountability and make exercising more enjoyable.
• Create a reward system: Set up small rewards for reaching workout milestones. This could be eating a healthy snack, watching a favorite show, or buying new workout gear. Rewards can boost your motivation and make exercise more rewarding.
• Do activities you like: Choose exercises that you find fun and engaging. Whether you dance, hike, swim, or play a sport, enjoying your workouts increases the likelihood that you’ll stick with them.
• Set realistic goals: Start with achievable goals and gradually increase the difficulty as you build your fitness level. Setting unrealistic goals may lead to frustration and burnout, while attainable goals keep you motivated and encouraged.

Life can be unpredictable, so allow yourself some flexibility. If you miss a workout, don’t stress—just get back on track the next day. Consistency over time is more important than perfection.

What Demotivates People From Working Out

Understanding what demotivates people from working out can help you identify and overcome these obstacles. Here are some common emotional and physical aspects that can hinder your motivation:

Lack of Resources or Equipment Due to Cost or Travel

If cost or your travel schedule is keeping you from working out, there are solutions. For example, choose activities that don’t require a lot of equipment, like walking, jogging, jumping rope, or doing calisthenics. Look for affordable, convenient resources in your community, such as parks, recreation programs, walking clubs, and worksite wellness groups.

When traveling, pack walking shoes and take frequent walks. Many hotels have fitness facilities—try to spend 20 or 30 minutes working out before your morning coffee or your evening meal.

Physical Discomfort

Exercise can sometimes be uncomfortable, especially when you’re just starting out or trying a new routine. Soreness, fatigue, and the required physical effort can make skipping workouts tempting.

To begin exercising, consult your healthcare provider for guidance tailored to your age, ability, and health status.

Start with activities you enjoy or want to try, taking it slowly if you’re uncomfortable initially. Walking is a convenient option, and having a walking partner, using walking poles for balance, or trying beginner group classes can make it more enjoyable. Remember, any exercise, even in small amounts, can greatly improve your overall health and well-being.

Low Self-Confidence

Feeling self-conscious about your fitness level or body image can deter you from working out, especially in public places like gyms. This lack of confidence can make it hard to start or continue an exercise routine.

One solution for some women may be to attend a female-only fitness class to help overcome anxious feelings about starting to work out. Or consider working out in nature for a while to avoid gyms with mirrored walls, which might increase anxiety.

Time Constraints

Busy schedules and packed routines can make it challenging to find time for exercise. When time is limited, working out may seem like a lower priority compared to other responsibilities.

Fortunately, there are solutions that may help. Try monitoring your activities for a week to identify three 30-minute slots for physical activity, and select exercises you can do at home or work, like walking in your neighborhood or climbing stairs. Or incorporate fitness into your routine by walking during phone calls or scheduling walking meetings to make exercise more convenient.

Lack of Social Support

Not having friends or family who encourage or participate in your fitness goals can make it harder to stay motivated and make it easier to skip workouts.

Try sharing your fitness goals with friends and family to get their support, and try exercising together to benefit everyone, even pets. Invite friends to join you, join local fitness groups, and take turns with a friend for childcare, as working out with others makes it easier and more fun.

Mental Health Issues

Mental health struggles can make it difficult to find the drive to start or maintain a workout routine.

However, research has found that exercise and activity can improve or even prevent many common mental health issues, including depression and anxiety disorders. Exercise can also benefit the mental health of people with a wide range of mental health disorders.

It may help to start with an activity you know you like, start slowly, and gradually build up stamina over time. Even a brisk walk is enough.

How to Bounce Back After Stopping Exercise

Bouncing back after a break from exercise involves a gradual and mindful approach. Start by assessing your current fitness level and setting small, realistic goals.

Ease back into physical activity with light exercises or shorter workout sessions, gradually increasing intensity and duration as your strength and endurance improve. Listen to your body, prioritize rest and recovery, and be patient with yourself as you rebuild your fitness routine. It’s especially important to stretch to avoid injury when resuming physical activity.

Remember that consistency is key, so aim to make exercise a regular part of your schedule again. Finding activities you enjoy can help you stay motivated and committed.

Results With Consistent Workouts

Consistent workouts can yield impressive results for both your physical and mental well-being. Over time, regular exercise can improve:

• Strength
• Endurance
• Balance
• Flexibility
• Overall fitness level

You may also notice improvements in your body composition, such as muscle gain and fat loss, contributing to a more toned and defined physique.

Moreover, consistent exercise has numerous health benefits. It can help lower your risk of illnesses, including:

• Heart disease, including coronary artery disease and heart attack
• Type 2 diabetes
• Certain cancers, such as breast, uterine, lung, and colon cancer

Exercise also boosts your mood by releasing endorphins, reducing stress, anxiety, and depression symptoms. Additionally, regular physical activity improves sleep quality, enhances cognitive function, and boosts energy levels, leading to a more vibrant and energized life.

Summary

Consistent workouts can improve physical and mental health, including increased strength, endurance, balance, and flexibility. To stay consistent when starting to work out, it’s crucial to set clear goals, create a schedule, mix up your routine for variety, track progress, and utilize strategies like keeping workout clothes visible and building a support system to help maintain motivation and commitment to regular exercise.