4 Ways to Stay Consistent With Your Workouts

Shannon Clark
by Shannon Clark
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4 Ways to Stay Consistent With Your Workouts

Have you just gotten back onto the workout wagon after some time off? Are you hoping that this time is the time that you actually stick with it? For many of us, keeping consistent with our workouts is the biggest challenge—and it often prevents us from seeing success. You can have the best workout program in the world, but if you don’t actually do it, it’s clear you won’t get results.

Try any of these four techniques and watch your gym attendance go up.

1. Give Yourself a Daily Challenge. When you’re getting ready to work out, what are you thinking about? Are you just trying to get through your routine? Instead of focusing on when you’ll be done, set a goal for yourself.

Daily goals or challenges are one of the best ways to keep consistent, because you’ve just given your workout a real purpose. If all you’re working toward is that long-term goal you have in mind, you know that one single workout isn’t going to make a big difference in the grand scheme of things. But if you have a goal to reach during that exact session, that workout takes on more importance. Miss the workout and you’ve missed the goal.

These goals or challenges should be relatively easy to obtain with some effort. One additional push-up, 10 seconds off your one-mile time, or an extra set of lunges are difficult but achievable goals.

2. Sign Up for an Event. You might also want to consider signing up for an event. This is great because now you have a firm deadline in place. That event is going to happen—like it or not—at its scheduled time. There’s no way you can just push it back at your leisure. Having something to train for like this may just give you the incentive you need to keep pushing onward. Try a 5K run or a mini triathlon if there’s one happening in your area.

3. Track Those Sessions. Sometimes the best way to stick with the program is to start tracking your workout sessions. Many people fall off the bandwagon simply because they don’t feel like they’re making any progress. When you track your sessions, you will see very clearly that you are. Try an app like MapMyFitness to easily create a training log, and look back over the weeks that have passed to see how far you’ve come. It will give you an instant motivation boost to know that the work you’re putting in is paying off.

4. Refresh Your Playlist. Finally, try refreshing your playlist. There’s nothing like a brand new song to get you pumped up to work out. Try and find a new song each week to workout to, you might just find you’re looking forward to going to the gym ore.

Keep these quick tips in mind and next time you feel like you’re about to fall off the workout bandwagon, you’ll know precisely what to do.

And be sure to connect MyFitnessPal and MapMyFitness (download it on iOS or Android) so can you can easily track your calorie burn and see how many calories you’ve earned!

About the Author

Shannon Clark
Shannon Clark

Shannon is an AFLCA certified personal trainer with a degree in exercise science. She has written on the topics of health, fitness, and nutrition for nearly a decade, and her thoughts and advice are regularly published on Bodybuilding.com, shannonclarkfitness.com, and FitRated.com, a leading fitness equipment review site offering fitness insights on equipment, workout plans, and weight loss strategies.


21 responses to “4 Ways to Stay Consistent With Your Workouts”

  1. Avatar synwright says:

    I love the idea of tracking my sessions, along with pumping up the music as you say that always seems to get me to put in a few extra steps and for whatever reason it seems I can just I can go a little bit longer.

  2. Avatar fe alvarez says:

    Ive been working out since November 24, 2014 and dieting most of the timevi can’t even consume 1000 calories. My workout’s consist of power walikng with 5lbs hand weighs to circuit training to P90X cardio.. To this day i haven’t lost an ounce nor inches. I’ve been taking also steriods but for medical reasons im fighting cancer ofcthe brain.. Is this the cause as to why i don’t see any results? Im getting discouraged…..

    • Avatar Joyfulness says:

      Sorry to hear about your situation. It’s definitely the steroids and nothing that you are doing wrong. Make sure to eat healthy because 1k calories doesn’t seem adequate but I do understand. I did research it but apparently ppl on steroids are having same problems of not shedding weight. I think the positive thing is that you are a fighter for sure and that you are still living. So don’t give up and keeping exercising so you’ll stay strong because you are being the best you can be. Sending up prayers for you because God already knows who you are even if I don’t. Stay encouraged and never give up!

    • Avatar Pushing50 says:

      Perhaps you might evaluate your sleep also. Sleep apnea (main symptoms are snoring and fatigue) can interfere with the hormones Grehlin, Leptin, and Cortisol. All of these deal with weight maintenance.

      If you started steroids around the time you started exercising and have not gained weight you can celebrate your success at holding off that steroid weight gain.

      Don’t forget to meditate as well. If I were in your shoes I would be stressing over the cancer which never helps with weight. Thus meditation may add some balance.

    • Avatar Musicalsharon52 says:

      I’ve been losing for years, off & on. I lose the weight but the pounds keep finding me

    • Avatar lyndsey says:

      Hi ur not having enough calories and ur burning most of them off with the workout your doing. Sorry to hear about you having cancer. The steroids can makr u gain wright i had to take 6 a day for 5 month and i went from a size 8 to a size 16 in a month. Try have 1300 calories a day and dont push to hard with ur work out and see if that helps

    • Avatar Nick Kefaloukos says:

      Oh? 🙁 Hope your situation only improves from here! Prayers and love sending your way

  3. Avatar cs says:

    Interesting how a my fitness pal site page prompts you to join another logging online account. ????

  4. Avatar healthnut55 says:

    I am having difficulty sticking with my eating plan. I do fine til about 6pm or after supper. Night time and emotional eating are my challenges. Any thoughts?

    • Avatar BionicBabe says:

      I’ve noticed when I eat healthy fats, I’m more satiated and make it through the night. ie avocado, handful of nuts, tablespoon of coconut oil. Look at ideas on the Whole30 eating challenge website for amounts and suggestions. Good luck!

    • Avatar Musicalsharon52 says:

      Your body clock associates late evenings with eating. Nothing wrong with eating at night as long as it’s not heavy food that will sit like a brick. As a matter of fact, having a lite snack could be good. It can start your system burning calories into the night.Ask a dietician which foods start the calorie burner.MODERATION & MEASURE are two words to live by. Good luck!

    • Avatar Merry says:

      Go on YouTube n search for the healthy late night snacks

  5. Number two on this list definitely works best for me. I get lazy when I know I’m not working toward something!

  6. Avatar Greg Dahlen says:

    for a while now I’ve been pushing the masai diet. The Masai are a people in Kenya who are famous for living only on products from the cow: milk; beef; and blood that they extract from their cows without killing them. The Masai also follow an important rule: “If a man eats meat and drinks milk on the same day, he is a glutton.” Therefore every day, I, who follow the diet, have to choose whether it will be a milk day or a meat day (so far I haven’t found a source for blood.) While I like meat, I prefer milk, so basically I’ve been living on fluid milk products for the last six years. Most days I drink perhaps a gallon (3.5 liters) of some kind of milk, usually skim, and that’s all I eat or drink. Sometimes I have some cream, or half and half, or some other kind of milk: 1%, 2%, or whole. I have done very well on this diet, I am six feet, one inch and this morning weighed 151 pounds. On my last physical, my PCP told me I am in the top 3% of people my age healthwise, which I attribute to the diet (my PCP is very aware of my diet.) I believe this diet would be excellent for everyone, and am particularly interested to see if it might help people with various diseases, including biggies like cancer and AIDS, and have been pushing the medical establishment to test it. 

    when you lose weight you feel more like exercising

    • Avatar Nick Kefaloukos says:

      Honestly never thought of it that way, thanks for sharing!

      • Avatar Greg Dahlen says:

        sure Nick, I feel like I stumbled onto something great and it’s my duty to tell the world about it. I think a lot of people might think it’s boring to live on milk, and I would have thought that before I did it, but having done it for six years it’s really wonderful.
        if you’re interested there’s lots of material on the Masai on the net, in books, etc. Here in the U.S. where I live we have all kinds of jobs, from attorney to plumber to actor to farmer and so on. The Masai are different, they really only have one job, the men are dairy herders and the women are dairy wives. I think their way is better.
        If you decide to try the diet let me know how it goes.

  7. Avatar Coach Levi says:

    These all work for me! And by that I mean I have to employ all of them, each and every method, to stay on track! 🙂

  8. Avatar Nick Kefaloukos says:


  9. Avatar Nick Kefaloukos says:

    No.4 is good. Keep the tracks to ones that really “get you up and going”. Funny how when we are having fun dancing, we could go all night. and then the exercise, becomes a chore! Combine them!

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