Struggling with Workout Consistency? Here's 8 Proven Tip to Help You Stay on Track

We’ve all been there—life gets busy, your to-do list feels endless, and somehow, your workout routine slides right off the radar. But here’s the thing: consistency is the not-so-secret ingredient to success in fitness and life. Even when life throws curveballs, sticking to your goals can be the difference between progress and hitting the dreaded plateau. So, how do you stay on track, no matter how busy you get? Let’s dive in.

1. Start Small and Build Momentum

There’s this idea floating around that fitness success is all about huge, immediate changes. But here's a plot twist—science says otherwise. Studies show that setting small, manageable goals can lead to long-term success. This is called behavioral activation: by starting with smaller goals, you build momentum and confidence, which then leads to bigger changes over time.

One of the biggest mistakes people make when starting their fitness journey is going from zero to 100 overnight. I see it all the time as a Certified Personal Trainer (CPT). The key is to start small, so you don’t get overwhelmed and burn out before you’ve even really begun.

For example, I work out four times a week, and even though it’s a solid routine, it didn’t start that way. I built up to it over time, which is exactly what I recommend to my clients. If you're just starting, aiming for five days of exercise right away might sound like the ultimate commitment, but it’s often unrealistic for busy schedules. Instead, I suggest starting with three days a week. According to the American Heart Association, 150 minutes of moderate-intensity exercise per week (or 75 minutes of vigorous exercise) is recommended for maintaining cardiovascular health. You can split that time into smaller, manageable chunks.

Not sure where to begin? Try walking for 15-30 minutes a day. If three days feels manageable, slowly increase as your body and lifestyle allow. By starting small, you’re giving yourself permission to succeed without feeling overwhelmed. It’s all about building consistency at a pace that works for you.

2. Schedule Your Workouts Like Appointments

Your calendar holds the key to consistency. We tend to prioritize the meetings and deadlines we schedule, so why not treat your workouts the same way? Set specific times during the week for your workouts and mark them on your calendar. This isn’t just a productivity hack—it’s backed by science. Research in implementation intentions shows that when we plan when and where we’ll engage in a behavior, we’re far more likely to follow through.

In short, don’t leave your workout to chance. Pencil it in like it’s a meeting with your future fit self—because it is.

3. Focus on Progress, Not Perfection

Spoiler alert: You don’t need to be perfect to see results. In fact, chasing perfection can be counterproductive. Studies in self-compassion suggest that being kind to ourselves when we slip up actually helps us stick with our goals in the long run. So, if you miss a workout or indulge a little too much on your weekend

brunch, it’s okay. Acknowledge it, but don’t let it derail your progress.

The key is consistency over time. Keep showing up, even when it’s not perfect. Every workout counts, even the short ones.

4. Create a Support System

Fitness is more fun—and sustainable—when you’re not going it alone. Whether it’s an accountability partner, a fitness class, or a personal trainer (like yours truly!), having people in your corner can make all the difference. Research shows that social support increases adherence to exercise. So, the next time you’re feeling low on motivation, call on your support system for a boost.

Don’t be afraid to ask for help. Whether it's someone cheering you on or a workout buddy joining you for a session, accountability works.

5. Get Strategic with Time Management

You don’t need hours in the gym to make progress. High-Intensity Interval Training (HIIT) has gained popularity for good reason. Studies have shown that short bursts of intense exercise can be as effective (if not more) than longer, steady-state cardio sessions for improving fitness and burning fat. The beauty of HIIT is that you can get a highly effective workout in just 20 minutes—perfect for those with tight schedules.

As a HIIT trainer, I regularly use this method myself and with my clients to maximize results in minimal time. If you're short on time, HIIT is a game-changer. You can even check out my library of HIIT workouts, available on Sanjana Fitness' YouTube , for quick and effective routines that fit your busy life.

6. Mix It Up to Avoid Burnout

Doing the same workout every day can lead to both physical and mental burnout. Plus, your body adapts to repetitive movements, which can slow your progress over time. To avoid this, it’s crucial to switch up your routine regularly—about every 4 to 8 weeks—and incorporate progressive overload. This means gradually increasing the weight, reps, or intensity of your workouts to continue challenging your muscles and making progress.

Keeping your program fresh and challenging, whether it’s increasing weights in strength training or trying something completely different—like a dance class (you know I’m all about that!)—variety keeps things exciting while helping target different muscle groups and improving overall fitness.

If you're unsure how to get started or need some guidance, I offer free fitness assessments to create a personalized fitness program just for you. Let’s design a routine that keeps you progressing consistently and enjoying the process. Schedule yours today!

7. Reward Yourself for Showing Up

Consistency isn’t just about doing the work—it’s about celebrating the wins along the way, whether big or small. Positive reinforcement is key to staying motivated. And no, I’m not talking about rewarding yourself with junk food (we can do better than that!). Instead, think of non-food rewards that can reinforce your healthy habits: a new pair of workout shoes, a spa day, or even a few extra minutes of quiet time to recharge.

But let’s not forget the greatest reward of all—the benefits your body and mind experience from regular exercise. Science tells us that after a workout, your body undergoes remarkable changes. According to studies, physical activity boosts endorphins, which enhance mood and reduce stress, while improving brain function and promoting better sleep. Exercise also helps regulate hormones, which is crucial for mental clarity and focus, as I’ve discussed in my previous blog post on movement and mental health.

Physiologically, exercise strengthens your cardiovascular system, builds lean muscle, and enhances metabolism. Over time, you’ll notice improved energy, increased strength, and even changes in how your clothes fit. Plus, regular movement reduces the risk of chronic diseases, like heart disease and diabetes.

So yes, you should celebrate! Whether it’s finishing a tough workout or sticking to your routine for a week straight, recognize your hard work. Positive reinforcement helps solidify these habits and keeps you on track for long-term success. Treat yourself—you’ve earned it!

8. Remember Your “Why”

Why did you start this fitness journey in the first place? Was it to feel stronger, have more energy, or be able to keep up with your kids? Keeping your personal “why” front and center is crucial for long-term consistency. When motivation wanes (and trust me, it happens to all of us), reconnecting with your deeper purpose can reignite your drive.

Final Thoughts: Progress Over Perfection

Fitness isn’t about reaching a destination—it’s about enjoying the journey. Life will get busy, and some days will be tougher than others. But staying consistent with your goals, even when things aren’t perfect, will lead to progress over time.

Remember, every workout, no matter how small, moves you closer to your goals. Stay the course, embrace the journey, and keep showing up. Your future self will thank you.

Ready to take your fitness and nutrition to the next level? Whether you're looking to enhance your workout routine or dial in your diet, our team of certified personal trainers and nutrition coaches is here to help! Schedule a free session today and get personalized guidance tailored to your goals. Don’t wait—your best self is just a click away!