How to create and maintain an exercise routine

02 August 2023
There are days when you simply don't feel like training. The causes (excuses) can be varied: change of plans, you have a lot of work to get through, you are tired, it’s late etc. This can happen from time to time, but if this situation is repeated more than once a week, there’s a high risk that you just throw in the towel and don’t meet your goals. Don’t give up! Here are some tips to create an exercise routine that you can stick to.
How to create and maintain an exercise routine - photo 1.1

1. Be aware of your goal.
It needs to be realistic and you should always keep it in mind Your goal could be, for example, to lose weight, improve your physique, build more muscle or improve your physical condition. It's best to stick to one goal, so you can really focus on it. It’s so much more difficult to stay disciplined in an exercise routine if you have to divide your attention and energy.

2. Plan the exercises according to the objective.
So, for example, If you want to increase physical endurance, it would be a good idea to set a three-month period to focus on cardio: The treadmill, the stationary bike, and high repetitions with light weights, will help you achieve this goal. Another example: Are you looking to build more muscle mass? Then focus on strength training, use more weight on both machines and weights. You don't have to do so many repetitions, but you can gradually increase the weight. Stay focused on your training, visualise your goals, be disciplined and enjoy the results!

3. Involve your friends or family to motivate you in a positive way.
Sometimes social habits can affect your approach to training. Beers after work, outings or dinners at weekends. Sometimes it’s difficult to escape from certain social events. Nor is it necessary for you to escape from them. The best thing you can do, is to make them compatible with your training routine. To achieve this, it’s a good idea to make your friends, family and acquaintances aware, that it’s important for you to follow the training routine that you have proposed, to achieve your goals and that you would be very grateful if they could help you achieve it. They will surely collaborate and end up motivating you into not skipping the routine and will even adapt their plans to your schedules so that you can combine both activities.

4. Share your progress.
Share your progress with the people who support you.Show them what you are doing, what your progress is and that little by little you are reaching your goals. One option is to take photos of your progress. That way you have the possibility to compare the changes that gradually add up. This is very motivating! Another option is to write down your exercise routine in a notebook. You can write down what you did on X day and how it went after each workout. Try to increase the intensity, weight or repetitions, progressively.

5. Plan and schedule.
An exercise routine is maintained thanks to good planning. If you want exercise to be part of your lifestyle, you will have to add it to your schedule of activities, just like work, socialising or going to class. Exercise is one of the first activities we put off when we have a busy day. So make it a permanent and important part of your weekly schedule.

6. Enjoy and have fun!
Find an exercise routine that is fun, increases your energy, or makes you feel good. Music can play an important role. If you find a part of your training a bit boring, make sure you have your favourite playlist at hand. That way, you can increase the fun factor and motivate yourself.

In short, consider your exercise routine to be yours: plan your workouts, share your goals and achievements and include exercises that make you feel good. It's really not that difficult. Go for it!



This blog is written by one of our Personal Trainers, Angelina Hammond.