Many of us at this time of year decide to change our lifestyle habits, and one of the most common is regular exercise. Enthusiasm is high at the beginning, but as time goes by, motivation often wanes. How to stay consistent and turn exercise into a habit? Science has the answer!
Consistency is the key to habit formation
Studies have shown that consistency is the most important factor in creating an exercise habit. Research on new gym members showed that those who exercised at least four times a week for six weeks successfully developed a gym-going habit. Consistency and properly scheduled workouts had a greater impact on long-term success than initial enthusiasm and motivation.
Tip: Set a goal to exercise at least four times a week to increase your chances of making exercise an automatic part of your schedule.
Preparing for a workout
One study found that many exercisers lose continuity because they face a challenge in the so-called preparatory phase, i.e., the part of the day when they should start their workout. If you find it difficult to get to the gym, try creating a routine that will make this step easier.
Tip: Prepare your equipment in advance and connect going to the gym with an existing routine, for example, immediately after work or morning coffee.
Visual reminders can help you maintain a habit
Our subconscious often reacts to external stimuli. Studies show that visual reminders, such as a sports bag in a visible place, can make the decision to go to the gym easier.
Tip: Leave your sneakers and sportswear in a visible place or set an alarm to remind you that it's time to work out.
Every small step increases the desire to continue
One study showed that people who track their progress, whether through apps, workout logging, or photos, are significantly more consistent in exercising. Visual evidence of progress provides additional motivation and helps create a sense of accomplishment.
Tip: Record your workouts, track the weights you lift, and take occasional photos of your progress to stay motivated.
Trying new exercises makes training more interesting
One of the most common reasons for quitting the gym is monotony. Research shows that introducing variety into your workout schedule increases motivation and helps maintain long-term interest.
Tip: Change your workout routine occasionally – try group workouts, HIIT, or a combination of cardio and weights.
Conclusion
Maintaining consistency in the gym is not just about willpower – you need to create an environment and system that supports your routine. Consistency, good preparation, visual reminders, tracking your progress, and variety in training are key to long-term success.
The first month is just the beginning, but with the right strategies, the gym can become part of your daily routine.
See you at the gym in the upcoming months!
