How to Stay Consistent With Exercise | Sam Shoe Fitness

You start going to the gym with the best intentions. A few weeks later, life gets busy, motivation fades, and your workouts become less frequent until they stop altogether. If that sounds familiar, you're not alone.

For many, the hardest part is showing up to the gym day after day and week after week.

However, it doesn’t need to feel like you’re forcing it. There are many ways to keep exercise exciting, fresh, and gratifying.

Keep reading to learn more about what you can do to make consistency in the gym a problem that you used to have!

Why Does Exercise Consistency Matter?

Staying consistent with exercise will be one of the main factors in achieving your health and fitness goals.

Consistent training allows progress to build over time. There will be specific overload techniques that will correlate directly with your progress but none of that matters if you are inconsistent in your exercise schedule.

Staying consistent not only allows you to keep building on the progress that you make but it creates habits. When exercise becomes a habit, it becomes easier and easier to get in the gym.

Consistency allows you to override lack of motivation. Consistency goes hand in hand with discipline and discipline beats motivation every time when it comes to exercise.

The physical and mental growth that comes from consistent exercise is addicting. As a certified personal trainer, I see it all the time. Clients have a goal and when they hit it, they create new, more challenging, goals. They become addicted to the results that come from these goals and they are only attained through consistent work.

Find an Exercise You Enjoy

For the large majority of my clients, depending on their goals, I will advise some form of strength training. However, strength training can come in different forms. You can use machines, free weights, bodyweight, etc.

There are even different methods of strength training. Some people prefer powerlifting, some prefer bodybuilding style lifting and others prefer a high intensity interval style of lifting.

Aside from strength training, there are many different forms of cardio that appeal to different people. There are basics such as running, biking, or swimming. But there are also more niche forms of cardio such as hiking, a rowing machine, a ski erg, or a stair climber.

Find a form of exercise that you enjoy and will help to keep you doing it. No one sticks with an exercise routine they dread. I do not enjoy running. I would much prefer to ride the bike or use the rower. Using those pieces of equipment keeps me from neglecting cardio.

Test out many different options. Find what piques your interest and pulls you in. You want to look forward to your workouts. This will keep you coming back again and again.

Set Realistic Fitness Goals

One mistake that I see a personal trainer that leads to training inconsistently is the setting of unrealistic goals and expectations.

If you have not spent a significant amount of time in the gym and you want to bench press 315 pounds in 3 months…you are likely to fail.

Digging into why you started your fitness journey can help to create goals if you don’t have them off the top of your head. Just make sure to keep them realistic and attainable. For example, if I started coming to the gym because I wanted to build a stronger bench press and my maximum bench press is currently 135 pounds, I can create a realistic goal.

This goal could look something like: I want to increase my max bench press weight by 20 pounds in the next 6 months. While this might not look like much on paper, this is a realistic goal.

The good thing is, you do not have to stop there. Once you hit your goal, you can create a new one and you will feel much more confident and prepared to do so because you have already successfully accomplished it once.

Create a Workout Routine

Once you figure out what exercise you enjoy and once you develop a goal that you can see yourself being able to show up week after week to tackle, you can start to create a plan to accomplish it.

Creating workouts before you show up to the gym will really help you stay on track while you’re at the gym. You won’t waste time fumbling around and looking for what to do next.

The key to starting a workout routine is to start small and build momentum. You do not want to start off with a workout plan that calls for you going to the gym every day for 2 hours a day. Refer to my article Do You Need to Work Out Every Day to Lose Weight? to learn why that is almost never a good idea.

A consistent routine will become a habit and as stated earlier in the article, habits are hard to break. If it becomes a habit to prioritize your workouts and your fitness, it will become an inconvenience to not follow through that day. That is where we want to get.

There are multiple pre-made programs with workout routines for different goals in the Programs section.

Keep Your Workouts Fresh and Fun

Creating a repeatable routine is key when it comes to consistency in the gym. However, you do not want to burn out before you reach your goals (or ever for that matter).

If something has become mentally or physically draining, or even just boring, it might be time to switch it up. We want to be excited to go to the gym every day. It can be a selfish time to recharge your battery or it can be a social hour at a group workout class. We do not want it to feel stale.

You’re tired of waking up extra early to work out before work? Experiment with blowing off some steam at the gym after a day at the office.

Your knees are starting to bother you from all the frequent miles on the treadmill? Take some time to focus on lifting weights while they heal up.

Working out comes in a variety of forms. Don’t get married to one and leave the others behind forever.

Rest and Recover

Going to the gym consistently is how you will accomplish your fitness goals but they will become much harder if you aren’t also taking the time for your body and mind to rest and recover.

If you are a beginner in the gym, I almost always suggest taking at least one rest day after each workout. Maybe two depending on soreness. This gives you enough time for your muscles and nervous system to recharge so that you are able to hit the next workout with as much intensity as the last one.

In between these workouts, while on your rest days, you should be prioritizing good nutrition and minimal stress. Prioritize protein for recovery! If you want more information on this, check out How Much Protein Do You Really Need?

Make sure to also prioritize your sleep! You should shoot for 7 to 9 hours of sleep each night. This is the best form of recovery that there is. Your muscles actually grow while you sleep, so do not neglect it. We all know what it feels like to try and accomplish hard things after a bad night’s sleep. You do not want to feel that way too often when heading into the gym. It is a bad recipe for workout results.

Conclusion

Like I said, working out is hard. But showing up to the gym doesn’t need to be the hard part.

With a few simple tips that get you looking forward to your workouts, showing up to the gym can be the best part of your day.

Remember, consistency beats perfection every single time. Missing one workout won't stop your progress but giving up altogether will. Focus on showing up more often than not, and the results will follow.

If you're ready to stop guessing and start building a sustainable plan, I'd love to help. My coaching combines realistic workouts, practical nutrition strategies, and accountability designed for busy people. Contact me today to receive your free 7-Day Fat Loss Kickstart Guide, and take the first step toward lasting results.

Frequently Asked Questions

How long does it take to build an exercise habit?

While everyone is different, it often takes several weeks or even months for exercise to become a regular habit. The key is consistency rather than perfection. Start with a realistic schedule you can maintain and focus on showing up, even on days when you don't feel motivated.

What should I do if I miss a workout?

Missing one workout won't ruin your progress. Instead of trying to "make up" for it, simply get back to your normal routine with your next scheduled workout. Consistency over time matters much more than any single workout.

How many days per week should I exercise?

The ideal number of workout days depends on your goals, fitness level, and schedule. For most beginners, exercising 3 to 4 days per week is a sustainable starting point. As your fitness improves, you can adjust your routine based on your needs and recovery.

How can I stay motivated to exercise?

Motivation naturally comes and goes, so it's better to rely on habits than feelings. Setting realistic goals, choosing activities you enjoy, tracking your progress, and following a structured workout routine can all help you stay consistent even when motivation is low.

What if I don't enjoy going to the gym?

The gym isn't the only place to get a great workout. Walking, cycling, hiking, swimming, home workouts, fitness classes, and recreational sports are all excellent ways to stay active. The best exercise is one that you enjoy enough to do consistently.

Is it okay to take rest days?

Absolutely. Rest days give your muscles and nervous system time to recover, reducing your risk of injury and helping you perform better during future workouts. Prioritizing sleep, proper nutrition, and hydration also supports recovery.

Why is consistency more important than intensity?

A moderate workout routine that you can stick with for months will produce better long-term results than an intense program you quit after a few weeks. Small, consistent efforts add up over time and are the foundation of lasting fitness progress.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.