ExerciseLifestyle How to Stay Motivated and Consistent with Your Workouts

How to Stay Motivated and Consistent with Your Workouts - Rob Scali - Online Coaching


Staying motivated and consistent with workouts is key to achieving fitness goals. But it’s not always easy. Many people struggle with finding the motivation to get started or the discipline to stick with a workout routine over time. Whether you’re just starting out on your fitness journey or trying to get back on track after a break, it’s important to find strategies that work for you.

In this post, we’ll share tips and strategies for staying motivated and consistent with your workouts, so you can reach your fitness goals and feel your best.

Set Realistic Goals

One of the most important factors in staying motivated and consistent with your workouts is setting realistic goals. If your goals are too ambitious or unrealistic, you may become discouraged or overwhelmed. Or you can give up on your fitness routine altogether. On the other hand, setting goals that are too easy may not provide the necessary motivation to push yourself and make progress.

To set realistic goals, start by considering your current fitness level, any physical limitations or injuries, and your overall lifestyle and schedule. Then, think about what you want to achieve and set specific, measurable goals that align with your priorities. For example, if your goal is to lose weight, you might set a goal to lose a certain number of pounds in a specific timeframe, such as 1-2 pounds per week.

It’s important to remember that fitness goals are not one-size-fits-all. What works for one person may not work for another. Be realistic about your own abilities and limitations, and don’t compare yourself to others. By setting realistic goals that are meaningful to you, you’ll be more likely to stay motivated and consistent with your workouts.

Create a Workout Schedule

Another key factor in staying motivated and consistent with your workouts is having a workout schedule. When you have a set schedule, you’re more likely to make exercise a priority and stick with your routine over time. Plus, having a schedule can help you stay organized and avoid conflicts with other commitments.

To create a workout schedule, start by considering your goals, lifestyle, and availability. Think about what days and times work best for you to exercise. Block off that time on your calendar as you would any other appointment or meeting. Be realistic about how much time you can devote to exercise each day or week, and don’t overcommit yourself.

When creating your workout schedule, consider incorporating a mix of different types of exercise, such as cardio, strength training, and flexibility work. This can help keep your workouts interesting and challenging and prevent boredom or burnout. Be flexible with your schedule as needed, but make it a priority to stick to your planned workouts as much as possible.

Remember, creating a workout schedule is just one part of staying consistent with your fitness routine. It’s important to also stay motivated and engaged with your workouts. We’ll discuss this in the next sections.

Find a Workout Buddy

Working out with a friend or partner can be a great way to stay motivated and consistent with your fitness routine. When you have someone else to exercise with, you’re less likely to skip workouts or make excuses. Plus, working out with a buddy can make exercise more fun and enjoyable.

To find a workout buddy, start by reaching out to friends or family members who have similar fitness goals or interests. You can also consider joining a fitness class or group in your area, where you can meet new people and find workout partners. Some gyms or fitness centers may even offer programs or services to match you with a workout buddy.

When choosing a workout buddy, look for someone who is reliable, supportive, and has a similar level of fitness experience as you. You should feel comfortable communicating with your workout buddy. You should also be able to motivate each other to stay on track with your fitness goals. Consider setting shared fitness goals or challenges with your workout buddy to keep each other accountable and engaged with your workouts.

While working out with a buddy can be helpful, it’s important to also be able to exercise on your own when needed. Don’t rely solely on a workout buddy for motivation or accountability. Also,  make sure to prioritize your own fitness goals and needs.

Mix up Your Workouts

Doing the same workouts day after day can quickly become monotonous. It may even lead to a plateau in your fitness progress. To keep your workouts interesting and challenging, it’s important to mix things up and try new exercises and routines.

One way to mix up your workouts is to incorporate different types of exercise. Try cardio, strength training, and flexibility work. You can also try new fitness classes or activities, such as yoga, dance, or martial arts. Mixing up your workouts not only helps prevent boredom but can also challenge your body in new ways and help you avoid overuse injuries.

Another way to mix up your workouts is to vary the intensity or duration of your exercises. For example, you could try interval training, where you alternate between high-intensity and low-intensity exercise. Or, incorporate HIIT (high-intensity interval training) workouts into your routine. You can also try increasing the weight or resistance in your strength training exercises or adding in more challenging variations of your favorite exercises.

Remember, mixing up your workouts doesn’t have to mean completely overhauling your fitness routine. Start small by incorporating one new exercise or activity into your routine each week. Then, gradually increase the variety and intensity of your workouts over time. By keeping your workouts fresh and challenging, you’ll be more likely to stay motivated and consistent with your fitness routine.

Reward Yourself

One of the best ways to stay motivated and on track with your fitness goals is to reward yourself for your hard work and progress. Rewards can help you stay focused and give you something to look forward to after a tough workout or week of healthy eating.

When it comes to rewarding yourself, it’s important to choose rewards that align with your fitness goals and don’t undermine your progress. For example, instead of rewarding yourself with a large pizza or a pint of ice cream, consider treating yourself to a massage, a new workout outfit, or a weekend getaway.

You can also set smaller, more frequent rewards for yourself to help you stay motivated in the short term. For example, you could reward yourself with a relaxing bath or a favourite TV show after a challenging workout, or treat yourself to a new book or gadget for reaching a certain fitness milestone.

Remember, rewards are a way to celebrate your progress and hard work. But they shouldn’t be the sole focus of your fitness journey. Keep your long-term goals in mind and use rewards as a way to stay motivated and on track, rather than as a way to justify unhealthy habits or undermine your progress.


Starting and sticking to a fitness routine can be challenging, but it’s an important part of a healthy lifestyle. By setting realistic goals, creating a workout schedule, finding a workout buddy, mixing up your workouts, and rewarding yourself for your hard work, you can stay motivated and on track with your fitness journey.

Remember, fitness is a journey, not a destination, and it’s important to focus on progress, not perfection. Celebrate your successes, learn from your setbacks, and keep pushing yourself to become the best version of yourself.

With dedication, consistency, and a positive attitude, you can achieve your fitness goals and live a healthier, happier life.

Call to Action

Now that you have the tools and tips to kickstart your fitness journey, it’s time to take action. Start by setting a realistic goal for yourself and creating a workout schedule that works for your lifestyle. Consider finding a workout buddy to help keep you accountable, and mix up your workouts to keep things interesting.

Don’t forget to reward yourself along the way and celebrate your progress, no matter how small. Remember, fitness is a journey, and every step counts towards a healthier, happier you.

Rob Personal Training

Comments are closed