It is just as easy to make our workout a habit as it is to stop working out.  Too tired, not enough time, I worked out yesterday, etc. are all things we tell ourselves to put our workout off until tomorrow, next week, or even next year.  While it may seem like this cycle of getting on and falling off the wagon is inevitable, the following five steps will help you stick with your exercise regimen indefinitely.Start a Home Gym.

1. Start a Home Gym.

Workout Home Gym

You are probably thinking to yourself “Are you nuts?  That is way too expensive!”  However, a home gym doesn’t mean you need your own elliptical and thousands of dollars in weights.  There are hundreds of exercises you can do with inexpensive items like a yoga mat, stability ball, or a jump rope.  Even getting a bench and a basic set of dumbbells can be done for under $500, which may seem like a lot, but weights are a great investment.  They are almost always worth something, and thanks to companies like Amazon, shipping can be very reasonable.

What makes a basic home gym so great is that it is convenient.  You don’t need to drive to and from the gym, worry about your valuables, or wait for equipment to be available.  While this may not replace a gym membership for everyone, it is a great option to make sure you get your workout in.

2. Invest in proper attire

Having good quality workout clothes, shoes, gloves, etc. is essential for many reasons. It not only makes you feel comfortable, but also helps to prevent injury and improve recovery times.  It may not seem like these things would make a big difference but they really do, especially when it comes to shoes.  Particularly for high impact activities like running, proper shoes can make all the difference.

An additional benefit of proper attire is that investing your hard earned money in clothing, shoes, and accessories for working out can motivate you to keep going to the gym.  After all, it is a waste of money if you don’t use it.  While this may seem insubstantial, sometimes all it takes is a small matter of principle to get us off the couch and into the gym.

3.  Protect your workout time

Just like any activity that is important to us, whether it is work, time with loved ones, or a workout; we are far more likely to do it if we set aside a block of time.  The first important step here is looking at your schedule and locating what times are available to exercise.  While I would argue the morning is the optimal time, it just is not always feasible.  However, this is where something like a home gym or a 24-hour gym comes in handy.

No matter what time works best for you, blocking out that time every day for a workout, or at least some physical activity is key.  The reason we never forget to brush our teeth or shower every day is because we have been conditioned for years to always do those things.  Setting aside time to workout eventually has this same effect, and it becomes a part of your daily routine

4.  Get adequate rest

Just as it is important to plan your time to exercise, giving yourself adequate rest between workouts is crucial.  The first, and most important, aspect of this is getting adequate sleep every night.  (See our post: The Importance of Sleep)

It is also important to vary your routine.  Give whatever muscle groups you are working time to rest and recover.  Supplements such as protein shakes can help here also, but there is no substitute for rest.  Varying your cardio routine is important also, even if it means taking a day off from running to bike, swim, or row it is important to have some variety.

This can be a challenge, especially if you have one activity you prefer.  I encounter this frequently because I love to run.  However, when I take a day off and vary my routine I not only feel better on my next run, but feel like I am running better.

5 tips friend workout

5.  Find a workout partner

Never underestimate the power of a “swole-mate”, running mate, or whatever you prefer to call your workout partner.  This may not be for everyone, but

having someone you exercise with is a powerful motivator for multiple reasons.  A partner can help encourage you on those days when just do not feel up to working out.  Or, on days when you feel good, they are there to push you and make you add that extra five pounds or run the extra mile.

What steps have you taken to make exercise part of your routine?  Please share your thoughts in the comments below.  If you enjoyed this post, please check out our other posts, the new Force of Well podcast (iTunes), and our social media pages.  Thank you so much for taking the time to read this article.  Have a great day, and be well.

4 thoughts on “Stick to Your Workout Routine With These 5 Tips.”

  1. I have done the first tip, I should try to do the rest too. I got a Revmaster Lemond Spin Bike from bigfitness.com. Used 600 bucks with shipping it to chicago. I have had it for 3 years it is really nice. I just grew my gym getting a weight https://www.fitnessfactory.com/home/item/6160/bfpr100-pack2/best_fitness_power_rack_package__2_with_bench__300lb__weight_set/#sthash.vol0LIak.dpbs. Its good quality and there are tons of ways to get different workouts in with it. Even though they aren’t as sexy as having a stack of the flat plates having the handles on those weights are great because you can load and unload the weight easier and you can use them for additional workouts too just using the weight.

  2. I was thinking you don’t even need to spend money to start a home gym. You could clear some space and do yoga. I have wanted to try capoeira since I saw it on biggest loser, and remember Eddy Gordo from tekken. There are any number of calisthenics you can lookup with a quick google search.

    1. Absolutely! When I was building my set-up I found getting things piece meal was a great way to inspire myself to investigate new exercise routines that I could do with what I had. It is so easy to stagnate and repeatedly do what we are used to. There are definitely multiple plusses.

  3. I would like to share some things I learned in track in college.

    The surface you run on matters which is a combination of the ground and the shoes you wear. Your location can limit what options you have and personal preference can play a role. The best surface to run on is a track the give in the rubber helps reduce impact, and it is an even surface that you wont twist an ankle on.
    However, you are running in a circle which can get boring fast so few people can constantly do it. Another nice thing about the track is it is measured so you can time yourself on known intervals and when you are done you are done. The next location is concrete/blacktop roads or sidewalks, which is most available place to run cause they are everywhere. These can wear on your body over time, so I would recommend having proper shoes if this where you run. I would not recommend running next to the sidewalk in the grass. Often times the ground is uneven so not only can you twist an ankle, but it will cause you foot to land at different angles which can cause strain and be worse than running with good form on the blacktop. The last realistic option is nature trails. These can be gravel, compacted dirt, or wood chips (I heard someone say these are the best but never found any). The nature trails are good because they are even and cause less impact than the blacktop. I would recommend mapping out your run beforehand, cause one time I was running and when I started getting tired I thought I would turn back and looked at the map and I was 7 miles out. So, I accidentally signed myself up for a half marathon.

    For shoes the sole of the shoe is the most important. First I want to talk about pronation.
    This is the natural movement of your foot. When you run you want to evenly land on your entire foot and push off evenly (neutral pronation). If you land on the inside/push off the big toe that is over pronation. Then under is the outside of the foot. There are shoe that slant or put extra padding in to correct for this.
    So, there maybe people that benefit from having corrective padding in the shoe, but I accidentally got a pair of shoes that had an inward slant and got the worst shin splints of my life. The amount of cushion can vary in shoes, some shoes want to be lighter weight an forgo the cushion, unless you are competing in races my advice would be to get as much cushion as possible (especially if you are running on blacktop like most people) because you are running to exercise and so heavier shoes will help you.

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