The 3 Key Factors That Help You Stick to Your Workout Routine
There’s nothing like the endorphin rush of a good workout. It’s a fact. Regular workouts can boost your mood and energy levels, help reduce the risk of health problems, and help you achieve your aesthetic goals.
So, why is it so hard to stay motivated and consistent?
Whatever the reason, you’re not alone. Maybe you’re going through a major life event, like going to college or becoming a first-time mom, and struggling to find the time. Or you’ve simply lost the motivation to get moving.
There’s good news: a new study has identified three key factors for sticking to your workout routine. And as it turns out, it’s advice we’ve been sharing for a while: Plan. Remind. Reward.
The Secret to Staying Consistent
Based on the fitness habits of 60,000 gym goers, researchers identified three main elements that significantly impact a person’s ability to stick to a workout routine. These include planning ahead, receiving reminders and being rewarded for your efforts.
Here’s a recap of the most effective ways to stick to your workout routine and how to implement these tactics ASAP 💪🏻
1. Plan Ahead
It’s a simple yet effective way to commit to your workout routine: plan ahead. To put this into effect, we want you to treat your workouts like any other appointment you have. If you wouldn’t skip a meeting with your boss, why skip out on a meeting with the most important person there is — you!
Look at your schedule for the week and figure out how many times you plan to work out. (Need help creating a workout schedule? Click here.) Next, add these workouts into your calendar like any other important meeting you can’t cancel.
The habit of scheduling your workouts (and not canceling) is a reminder that there is time in your day as long as you make time for it.
2. Set Reminders
Lean into technology and use Fit Body’s notifications to remind you to workout! Automated reminders will help keep you on track and less likely to forget your workout. You can even remind yourself to drink water to ensure you stay hydrated throughout the day!
To set up your workout reminders, go to the settings section of the app. Click the alarm bell icon on the top left corner of the screen. This will take you to the notifications page. Next, click on the gear icon at the top right-hand corner of the page. Use this to set up your daily workout reminders. Even if it means getting out of bed the moment you wake up (hello, robot mode)!
3. Reward Yourself
The study found that incentives, from as little as nine cents, proved effective in helping people stick to their workouts. The amount or type of reward doesn’t matter so much as the recognition itself. Since you know yourself better than anyone, think about what would be meaningful to you.
Here are some fun reward ideas to consider, including ones that won’t break the bank:
- Track your progress on a physical calendar, or in the Fit Body app, as a mental reward.
- Use a new playlist.
- Enjoy a luxurious bubble bath.
- Buy some cute new leggings.
- Treat yourself to a spa treatment.
- Take a staycation.
Bonus Tip: Stay Consistent
The exercise programs that worked best tapped into all of these methods. Additionally, staying consistent also played a part. According to the study, those who missed more than one workout in a row weren't as successful in sticking to a workout routine.
“We discovered that if you break it more than once, it’s a lot harder to get back on track than if you just have one day missed,” said the study’s lead author, Katy Milkman, the James G. Dinan professor at the Wharton School of the University of Pennsylvania. “Make a plan. Set calendar reminders on your phone or computer … figure out ways to make yourself not miss two in a row. Then, don’t stop.”
In the words of Fit Body CEO, Anna Victoria, it’s about tapping into dedication over motivation!
If these tips to stick to your workout routine helped you, we’d love for you to share this article on your Instagram, Twitter, Facebook or let us know what’s worked for you IRL!