Thursday night before our group took off to run, I asked everyone, how many of them are running more than this one group run? Unanimously, they all responded with this group run being their only run. I expounded on the importance of running multiple times a week to improve their running both physically and mentally. Running once a week will make running difficult and prevent improvement.
While I can write a long blog on the importance of training to run healthy and with less discomfort, this morning I want to chat about building a lasting workout habit.
Many years ago, when I started in fitness as a running coach, I read a book intitled, The Power of Habit. I wanted to understand how the power of habit making worked and increased the chances of successful training.
Creating a workout habit is one of the most rewarding endeavors you can undertake for your physical and mental well-being. However, transforming exercise from an occasional activity into a consistent lifestyle choice requires strategy, commitment, and patience. This morning I want to offer a blueprint of sorts and one I need to use myself. Let’s go…
Every successful habit starts with a purpose. In Steven Covey’s book, the 7 Habits of Highly Effective of People, one of my favorite habits is, “Begin with the end in mind” (habit #2).
Ask yourself: Why do you want to work out? Is it to improve your health, build strength, reduce stress, or achieve a specific goal like running a marathon? Understanding your core motivation provides clarity and serves as a driving force, particularly when your enthusiasm wanes. Write down your "why" and revisit it whenever you feel tempted to skip a workout.
When it comes to working out, having a clear goal is crucial. Instead of vaguely deciding to "exercise more," commit to specific and measurable objectives. For instance:
Start with smaller goals that are attainable within a short timeframe, then progressively increase their difficulty. Achieving these milestones builds confidence and reinforces your commitment.
Be intentional and work from where you want to be in 5 years, 3 years, and down to one month.
Consistency is the cornerstone of any habit. To make workout sessions sustainable, identify a time of day that fits seamlessly into your schedule. Whether it’s in the morning before work, during your lunch break, or in the evening, make exercise a non-negotiable appointment with yourself.
When choosing the type of exercise, consider activities you genuinely enjoy. Often, I am asked; What is the best exercise? Well, my answer used to be the one you will enjoy and will stick with. Now, I encourage some type of resistance training and cardiovascular. However, there are many options for both of these, and it is important to find the ones which work best, or you are physically and enjoyability wise. My activities may not be ones which you can do physically or even enjoy, so the chances you will continue are minimal. Try different activities and choose the ones you can do and enjoy (as best you can).
One of the most common mistakes when building a workout habit is doing too much, too soon. Overexertion can lead to burnout or injury, making it harder to stay consistent. Begin with simple exercises for short durations and low intensity. As your stamina and strength improve, gradually increase the length, frequency, and intensity of your workouts.
A great example is when we work with individuals who are either new to running or have been away from it for a while, we begin them with a run/walk program. From there, we develop their stamina and mental confidence. Both help in a positive experience, which is important in continued participation. Our Thursday night running group uses the same strategy and gives the runners the opportunity to improve and also enjoy social interaction.
Preparation is key to making workouts part of your routine. Schedule your exercise sessions in your calendar as you would any important event. Lay out your workout clothes the night before, pack your gym bag, or set up your home workout space so there’s no room for excuses.
Additionally, have a backup plan for days when life gets busy. A 10-minute workout at home is better than skipping entirely. Flexibility in your approach ensures you stay on track even during unforeseen circumstances.
At No Finish Line Fitness, we track our clients’ progress for training development purposes, but also to highlight our clients progression. For us tracking progress is important for building a successful training plan, but for the client it encourages motivation.
Working out alone can feel isolating at times. Build a support system by involving friends, family, or a workout buddy who shares similar goals. Knowing that someone else is counting on you can serve as powerful motivation.
Alternatively, joining a fitness class or an online fitness community can provide camaraderie and encouragement. Sharing successes and challenges with others helps to normalize setbacks and celebrate progress together.
A big reason many come to NFLF for our services is accountability. We monitor all of our clients through our online long and often will drop a quick text message if the training log is void of training completed. We are understanding of life, but we are committed to the accountability piece.
Building a workout habit is not about perfection; it’s about consistency. There will be days when you miss a workout or don’t perform as well as you’d hoped. Instead of feeling discouraged, focus on the bigger picture. Every effort count, and progress—even if it’s slow—is still progress.
Celebrate your journey toward better health and fitness. Over time, what once felt like an effort will become second nature, and the benefits of regular exercise will permeate all aspects of your life.
Creating a workout habit takes time, but the rewards are well worth the effort. By defining your purpose, starting small, staying consistent, and finding joy in the process, you can build a routine that not only improves your physical fitness but also enriches your mental health and quality of life. Start today—the future you will thank you.
When I was working, I had established the habit of being up at 5:00am and for the most part I maintained it. Ever since I left the structured work force and had flexibility in my schedule, I have struggled with consistency and while I have continued exercising, it has been much more difficult. So, I understand the challenges.
Have a great weekend and Happy Father’s Day to all the dad, or those men who act as dads to many.
God Bless!
Mike
