5 Ways to Stay Consistent with Your Exercise Goals
As a physiotherapist, I often hear people say, “I just can’t stay consistent with exercise, I lack the motivation.” It’s no wonder—there’s a dizzying array of exercise programs out there, and it can feel overwhelming trying to find the “perfect” one.
Here’s the secret: the best exercise program is the one you can stick with consistently.
Exercise consistency isn’t about waiting for bursts of motivation. In fact, motivation often is a result of consistency. It’s about setting small, attainable steps that fit into your life. The simpler and more manageable your plan, the more likely you are to stick with it, no matter how busy or unpredictable life gets.
So if you are new to exercise, getting back into regular exercise, or have “fallen off the wagon” many times over, here are my top tips for staying consistent with your exercise goals:
1. Let Your First Goal Be to Show Up
The hardest part of exercise is often just getting started. Begin with the smallest, most attainable goal—showing up. For example, your goal might simply be putting on your workout shoes and stepping outside. Once you’re there, the momentum often carries you forward.
Why start small? Success feels good. Achieving even the simplest goal triggers a sense of reward, and we’re more likely to repeat what feels rewarding. Start small, build confidence, and let that sense of achievement keep you motivated and moving forward.
2. Make Your Exercise Goal Meaningful to You
Don’t base your exercise goals on what works for someone else—what matters is what feels good to you.
If you hate running, don’t sign up for a marathon. If a 12-week HIIT program isn’t your style, try something else. Exercise comes in many forms, from hiking and swimming to yoga and strength training. Find something you enjoy, and remember: all movement counts. Once you get good at showing up then you can fine-tune the exercise sessions to hit the fitness metrics for optimal health.
When your exercise aligns with what you love, it stops feeling like a chore and becomes something you look forward to.
3. Focus on the Real Benefits of Exercise (Not Just Weight Loss)
If your primary focus for exercise is weight loss, you may feel discouraged—weight changes can take time, and diet plays a bigger role than exercise in this process anyways.
But exercise offers so much more:
Improved mental clarity and reduced stress
Better sleep and relaxation
Stronger heart and efficient lungs
Hormonal and blood sugar regulation
Reduced risk of chronic diseases
Injury prevention
Personally, I find my thoughts are clearer, my body feels more at ease, and I sleep better after exercising. Others may find their body image is quickly improved, they feel less aches and pain, they can perform better at their job. When you focus on the positive ways exercise makes you feel, you’re more likely to stick with it.
4. Pair Exercise with an Existing Habit (Habit Stacking)
A great way to build consistency is to “stack” your exercise habit onto something you already do. This method, known as habit stacking, makes exercise feel like a natural part of your routine.
For example:
While your coffee brews in the morning, do a 5-minute stretch or your balance training for the day.
After brushing your teeth, immediately go put on your walking shoes to go for a walk.
Pair your favorite TV show with a workout, like cycling on a stationary bike or doing a simple 5 exercise dumbbell routine.
By connecting exercise to an existing habit, it is a cue for the action you want to take, and ultimately it becomes easier to incorporate into your daily life.
5. Be Flexible with Your Exercise Goals
Life is unpredictable, and a rigid exercise program can sometimes feel like a barrier rather than a solution. Flexibility is key.
For example:
If you’re traveling, be prepared to swap your gym workout for a bodyweight routine or a walk.
If mornings are too hectic at this stage of life (shoutout to parents with young children), move your workout to lunch or after dinner.
If you’re short on time, even 10 minutes of movement is better than skipping entirely.
Adapt your goals to your current circumstances rather than giving up entirely. A flexible approach makes exercise sustainable in the long run, especially for those who are new to exercise or just trying to get back to establishing a routine.
Final Thoughts
Often when we decide to make changes to our health we can set the plan too rigid and too elaborate. The best way to reach your exercise goals is consistency and isn’t about perfection—it’s about progress. Start small, find what works for you, and embrace the many benefits beyond physical appearance.
When exercise becomes something you look forward to, rather than a task to check off, you’re more likely to keep at it. And that’s when the real magic happens: better health, more energy, and a stronger, more resilient body and mind. From there, you can build and fine-tune your goals but, my best advice is to set the foundation first.
Ready to get started? Take that first small step today—you’ve got this!
