So, you’ve decided to start exercising. Congratulations! You’re about to embark on a journey that will not only make you feel stronger but also boost your mood, sharpen your mind, and maybe even give you that superhero-like confidence you’ve always wanted. But there’s one little hiccup: making it a habit. The excitement of a new fitness routine can fade quickly when life gets in the way, motivation wanes, or your couch starts whispering sweet nothings in your ear. So, what’s the secret sauce to making exercise a lifelong habit?
Start Small—Ridiculously Small
The biggest mistake newbies make is going from zero to one hundred overnight. They sign up for an intense boot camp, buy all the fancy gear, and commit to hitting the gym six days a week. Sounds great in theory—until they burn out in a week, get sore beyond belief, and quit before they ever really start.
Instead, start embarrassingly small. Aim for just five to ten minutes of movement a day. A brisk walk, a few bodyweight exercises, or even stretching counts. The goal is to make it so easy that skipping it feels silly. Once your brain recognizes exercise as a non-intimidating, normal part of your day, scaling up will feel natural instead of overwhelming.
Focus on Consistency, Not Intensity
Fitness is a marathon, not a sprint—unless you’re specifically sprinting, but you get the idea. The key to forming a habit is repetition, not perfection. It’s better to engage in light movement every day than to push yourself too hard in one intense session and then take a week off because you’re too sore to function. Find an activity you genuinely enjoy. If you hate running, don’t force yourself to do it. If you love dancing in your kitchen, turn up the music and consider it your cardio workout. The best exercise is the one you will actually do. Consistency is more important than intensity every time.
Attach Exercise to an Existing Habit
Your brain thrives on routines, so the easiest way to make exercise stick is to tie it to something you already do. This is called habit stacking.
- Do you brush your teeth every morning? (Hopefully, yes.) Follow it up with a quick set of squats.
- Waiting for your coffee to brew? Do some jumping jacks.
- Have a daily podcast you listen to? Make it your walking soundtrack.
Linking exercise to an existing habit helps it slide seamlessly into your day, making it feel automatic rather than like an extra chore.
Remove the Decision-Making Process
Decision fatigue is real. If you leave your workouts up to how you feel in the moment, chances are Netflix and snacks will win. Take the choice out of it.
- Pick a specific time and place for exercise. “I work out at 7 AM in my living room” is better than “I’ll try to exercise today.”
- Lay out your workout clothes the night before.
- Follow a simple, structured plan so you don’t have to figure out what to do every day.
The less thinking involved, the better.
Make It Fun (or at Least Rewarding)
Exercise shouldn’t feel like a punishment. Find ways to make it enjoyable, whether that means turning it into a game, doing it with a friend, or rewarding yourself afterwards.
- Love video games? Try a fitness-based game.
- Need external motivation? Join a class or sign up for a fun challenge.
- Want instant gratification? Track your progress and celebrate small wins.
When something is fun, you don’t have to force yourself to do it. It becomes something you look forward to rather than dread.
Spoiler alert: You’re going to miss workouts. You’ll have days when you don’t feel like moving. Life will throw curveballs. That’s normal. The key is not letting a skipped workout turn into a skipped week or a skipped month.
Instead of falling into an all-or-nothing mindset, adopt an “always something” approach. Maybe today’s workout is just a few stretches before bed. That’s still better than nothing. Progress isn’t about being perfect—it’s about showing up more often than not.
The number one tip for making exercise a habit? Start small, stay consistent, and make it as easy as possible to show up. The goal isn’t to become a fitness guru overnight but to build a lifestyle where movement feels natural, enjoyable, and sustainable.
Remember, the hardest part is just getting started. Once you create momentum, your body (and brain) will start craving movement. And before you know it, exercise will be just another part of who you are—not something you have to force yourself to do. If you need help getting started, remember you can always reach out to us to book your No Sweat Intro Here.