How to Create the Habit of Working Out: A Step-by-Step Guide
Starting a new workout routine can be challenging, but the key to success lies in building a sustainable habit. When exercise becomes part of your daily routine, it no longer feels like a chore—you don’t think about too much and it becomes second nature. The good news is that you don’t need to overhaul your entire lifestyle to get started. You can build this with this 7 step by step action in how to start creating the habit.
Here’s a breakdown of how to make exercise a regular, effortless part of your life, based on research and expert advice.
Start Small and Set Realistic Goals
One of the most important aspects of building a workout habit is starting small. If you set goals that are too ambitious too quickly, you may burn out and give up before you’ve had a chance to establish a routine.
Begin with short, manageable workouts. Aim for just 10-15 minutes of exercise a day. This could be anything from walking to doing bodyweight exercises or yoga. As you progress, you can gradually increase the intensity and duration.
Set achievable and specific goals. Instead of saying "I want to work out more," aim for "I will work out for 20 minutes every morning before work from Monday to Friday." Having a clear goal makes it easier to stay committed and track your progress. (literally print a calendar and mark every workout)
According to research published in PubMed, habit formation involves repeating a behavior in a consistent context until it becomes automatic. Starting small is key because it helps reduce the mental barriers to exercise and makes it easier to commit in the long run.
Build Consistency Over Time
Consistency is crucial when it comes to building habits. According to a study published in PMC, repeated behaviors in stable environments are more likely to become ingrained. The goal is to make exercise a regular part of your day, and the best way to do that is to integrate it into an existing routine.
Schedule your workouts weekly. Treat your workouts like any other important appointment but also this helps with time management. Set a specific time each day to exercise—whether it’s in the morning, during lunch, or before dinner—that you can stick to it.
Keep it simple. You don’t need a complicated workout routine. Focus on exercises that are easy to follow and require little preparation. This way the more convenient they are you’ll be more likely to stick to your plan.
Treat it like any other important appointment. Just like a meeting or a doctor’s appointment, make your workouts non-negotiable. When exercise is built into your schedule, you're more likely to stick with it.
Failing to plan is planning to fail. This is why is important to add it to your calendar and knowing exactly what exercises you’ll be doing for those workout days. Whether it’s a strength training routine, a cardio session, or yoga, having a clear plan ensures you use your time effectively and eliminates the guesswork. If you want to work out in the AM get your clothes ready the night before this ensures you are set to go.
Choose Activities You Enjoy
Exercising doesn’t have to be a burden. If you enjoy what you’re doing, you’ll be more likely to keep doing it. This is essential for long-term success.
Try different activities. Whether it's dancing, swimming, cycling, or strength training, experiment to find what you’ll like the most. This way you’re more likely to build a workout habit if the activity brings you joy.
Focus on the Process, Not Just the Results
Many people give up on exercise because they focus too much on the end result—like losing weight or building muscle—and not enough on the enjoyment of the process. While results will come over time, the focus should be on the habit itself.
Celebrate small wins. Instead of focusing solely on your physical appearance, celebrate your consistency. Each workout completed is a victory.
Pay attention to how you feel. Exercise has numerous mental health benefits. Notice how your mood improves, how your stress levels drop, how your energy increases and how you feel after working out.
Overcome Self-sabotaging and Negative Self-Talk
Sometimes the biggest obstacle to exercising is our own mindset. Negative thoughts like "I don’t have time" or, “I can’t do this”, "This is not for me", this negative thinking lead us to self-sabotaging. Overcoming these mental barriers and evaluating what you’re repeating to yourself is an important step toward establishing a workout habit.
Start with short, achievable sessions. If you’re overwhelmed by the idea of a long workout, remember that even a short 10–15-minute session is better than skipping it altogether. Something is always better than nothing!
Shift your mindset. Reframe exercise as an opportunity to take care of your body, rather than a task you "have to" vs. “I get to”. Studies, such as one published in Helpguide, suggest that focusing on the positive aspects of exercise—like increased energy and better mental clarity—can help you stay motivated. Write down in a journal how you fee; after a workout session.
Find Support and Accountability
Building a workout habit is easier when you have support. Accountability makes you more likely to stick to your goals and stay consistent.
Find a workout buddy. Having a friend or family member to exercise with can provide motivation, make the process more fun and keep you accountable.
Join an online or in person community. Many fitness apps and social media groups offer support and encouragement, which can keep you on track when your motivation wanes. Join an in-person class this way you have a commitment that you must show up and also helps you create new friendships with the same interest on getting better.
Invest in a mentor. If you need extra guidance and motivation, hiring a trainer or mentor can be a game changer. A fitness professional can help you design a personalized workout plan that aligns with your goals and provide the accountability you need to stay on track. Think of this as an investment in your health and fitness journey, as the support will help ensure that you're doing the right exercises and sticking to your routine.
Be Patient and Persistent
Building a new habit takes time. According to research, it takes around 66 days for a behavior to become automatic. So, don’t get discouraged if you miss a day or two—just keep going.
Accept setbacks. Life happens, and sometimes you’ll miss a workout or a couple. Don’t beat yourself up over it, this is not about perfection but consistency —just get back on track as soon as you can.
Track your progress. Use a fitness tracker or journal to monitor your workouts. Take progress pictures or measurements. Seeing your progress over time can be a great motivator and self-efficiency.
Creating the habit of working out doesn’t require drastic changes or overwhelming goals. By starting small, staying consistent, choosing activities you enjoy, planning ahead, and finding support, you can make exercise a regular part of your life. With time and persistence over time, working out will feel like a natural and rewarding part of your routine.
The only way to messing this up is by giving up al together. You want to make fitness a habit? Download my FREE workout plan under resources. Start today with a plan ready to implement. and remember it’s not about perfection—it’s about progress overtime.
Resources:
https://pubmed.ncbi.nlm.nih.gov/25851609/
https://pubmed.ncbi.nlm.nih.gov/10174219/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/