Whether you’re shaping up for next summer or boosting your endurance to keep up with your kids, your physical health is crucial to your overall well-being. By prioritizing wellness, you set yourself up to thrive in life. That’s why developing and sticking to a workout plan is so important. If you’re not good at maintaining a workout plan, don’t worry. Here are some tips to help you create a plan you’ll stick with for the long haul.
1. Be Practical
If you live a sedentary lifestyle, don’t set yourself up for failure by aiming to be in the gym seven days a week. Take a practical and realistic approach with your goals. Allow yourself small wins. If you create a workout plan that goes far beyond what you’re used to, you’re likely setting yourself up for a big failure. This can lead to disappointment, discouragement, and a higher chance of giving up altogether. Instead, start small. Remember, progress won’t happen magically. You need to build the systems and character that will support your commitment to a long-term workout plan. As you slowly develop the habit, you’ll look back and realize you’ve become the person you’ve always wanted to be. To get there, give yourself grace and set realistic expectations.
2. Infuse Fun
If you hate the StairMaster, don’t torture yourself by setting a goal to last on it for half an hour. Instead, focus on activities you enjoy that keep you active. If you love walking and being outside, consider a workout plan that includes hiking in nature. If you enjoy cycling, find routes that allow you to add more physical activity to your schedule. Choose activities that are genuinely fun for you. If you love dancing, look for a cardio dance class in your area.
It’s also important to consider your goals. If you want strong, large hamstrings and quads, you’ll need to designate a self-proclaimed leg day and lift heavy weights to build those muscles. But, it’s okay to make it enjoyable. Create an amazing playlist of heart-pumping music that motivates you to get in the gym, rock out, and lift as heavy as you can.
3. Add Variety
When you’re trying to stick to a workout plan and hit a plateau, you might need to add some variety. If you’re plateauing with strength training, try incorporating progressive overload by adjusting the reps and weights you use. If you’re tired of walking on the treadmill for 45 minutes, switch things up by walking outside on the sidewalk instead. Walking on pavement engages your body differently than a moving machine. If you’re used to a step aerobics class, try a cycling class for a change. Adding variety to your routine can help you uncover new activities that can pique your interest and motivate you to stay active consistently.
4. Track Everything
Take a close look at your workout goals. You might want to lose a certain amount of body fat, build muscle, or shave a few minutes off your mile time. Whatever your goal is, tracking everything is crucial for success. When you track your progress, you’ll be more aware of what’s working and what isn’t. You’ll have notes that show what was successful at different points in your workout journey. If you’re aiming to lose weight, weigh yourself weekly at the same time, and write it down. Even if it feels like you’re not losing much, seeing consistent progress on the chart will help you stay focused when the journey gets discouraging.
5. Pay Attention
Many people push past the pain of a workout just to get it done, often believing the saying, “pain is weakness leaving the body.” However, you need to know your limits. You shouldn’t be in pain while working out. Discomfort, sweating, and an increased heart rate are normal. Yet, it’s important to recognize when you’re overexerting yourself. Pushing too hard can lead to injuries and more harm. Remember, there’s value in rest and allowing your body to recover. When strength training, avoid working the same muscles back-to-back. Give each muscle group 24 to 48 hours of rest before training it again. Many people see more progress when they allow their bodies to rest between workouts.
6. Incentivize the Journey
If you stick to a workout schedule without ever rewarding yourself, it will eventually feel dull. Make your workout plan more exciting by incorporating rewards. Rewards make it easier to stay committed. If you have a specific body goal, choose rewards that don’t involve food. For example, treat yourself to a new pair of sneakers if you attend every scheduled gym day for the next month. Another non-food-related incentive could be a spa day after you’ve consistently worked out and dropped a certain amount of weight within two months. By setting up these incentives and following through, you’ll get closer to your goals while enjoying the process.
Be Accountable to Yourself
For many, a workout buddy is a popular way to stay accountable, but it’s crucial to learn how to be accountable to yourself. Your health is key to your ability to succeed and live a full life. If you rely on someone else to push you, ask yourself why. Ultimately, you need to be your own motivation. While it’s great to have friends join you, focus on developing the will to do what you need to do for yourself, regardless of anyone else.