One Simple Secret to More Consistent Exercise
How to make a workout plan you can actually stick to
When we’re starting a new exercise routine — whether for the very first time, or for the first time after a break — it’s not unusual to plan based on the day or week ahead, especially if that stretch of time is unusually flexible. “I’m on vacation this week, so it’s a great time to get started. I have so much time; I’ll exercise every day!” or even “I had a few meetings get canceled today so I’ll definitely be able to work out.”
Okay, of course it’s great to take advantage of free time, and of course if this kind of kickstart feels appealing to you, you shouldn’t let me stop you. But I’d like to suggest a different approach: base your workout plan on your busiest weeks. Why? Because our goal is consistency, not intensity. If you can design a routine that’s manageable when things are busy, it’ll be manageable long-term.
Try this:
Glance through your calendar (week view is most helpful!) over the past few weeks or even months. Notice which days were busiest, which days were lightest, and take note of any patterns.
If you’re gearing up to start a new routine in the coming weeks, you can also keep a bit closer tabs on what you’re doing right now — are there times when you tend to find yourself twiddling your thumbs, procrastinating, or doomscrolling? Write it down!
See if you can uncover a few small pockets of time throughout the week when you might have been able to squeeze in some exercise if you’d planned ahead. (This sounds like a guilt trip and I don’t mean it this way! We’re simply looking for those little slivers of extra time that you may not have realized you’d had, or that you could have potentially carved out.)
Based on these pockets, see if you can envision a realistic routine that might be doable for you even on busy weeks. Be creative, but not overly ambitious. It might look something like this:
Mondays and Wednesdays are totally off the table. I have to drop my kids off early on those days, and work is back-to-back. It’s just not realistic to expect myself to work out on those days.
I don’t have meetings on Thursdays, and my partner drops off the kids that day. I could come in to work a little early so that I can leave the office for a nearby exercise class before lunch and still get my work done.
I work from home on Tuesdays and Fridays. There are a lot of meetings on those days, but I can find 20 minutes before the day begins for a circuit workout.
Now, we find one more chunk of time: the backup plan. This is just a small save-the-date so you can get your workouts done even if something unexpected pops up — a pet or kid gets sick, you get a last-minute assignment, or there’s a sudden change to the presidential election that means you need to spend Sunday afternoon reading all the memes. It’s optional, and most of the time you may not use it — but it’s there if something happens. (If nothing comes up, you can either consider it a bonus workout, or use the time to do something else that feels good.)
Finally, calendar it. Do not try to keep this information in your head! It needs to be on your calendar (with travel time or shower/dressing time baked in if necessary), partly so that you remember and partly so that others don’t schedule meetings or appointments during that time, because you have it blocked off. The more detailed you can be, the better. So…
Tuesday 8:30a–8:50a: circuit workout. 8:50a–9:15a: shower, get dressed for work.
Thursday 10:45a–11:00a: travel to gym. 11:00a–11:45a: workout class. 11:45a-12:15p: rinse off, change clothes, back to work.
Friday 8:30a–8:50a: circuit workout. 8:50a–9:15a: shower, get dressed for work.
Saturday 8:30a–9:00a: backup workout time.
A few things worth noting here:
First, your plan does not have to involve four time slots a week. For many of us, starting with one workout per week, and one backup plan time, is just right. You might build on it from there once you get into the routine, or you might even just stay there long-term! My guiding light for fitness is to focus on what’s sustainable, not what’s optimal.
Second, if this approach feels too rigid and that is not a good thing for you (whether because it’s unrealistic or because it feels triggering or stressful), don’t do it! It may work better for you to do something like writing down a goal of two or three workouts per week, making a little checklist on your to-do list, and checking them off as you go.
And if even that feels too rigid, it might be more supportive to start with what’s called “incidental activity” — instead of even thinking about “workouts” or specific fitness sessions, focus on gently incorporating a little extra activity throughout your day. Don’t roll your eyes too much — I know the diet magazines kind of ruined this stuff for us by making it seem like it’s about burning calories, but that is not why we’re here! We’re looking for sustainable activity that helps us feel good, and we can get it from so many places. Incidental activity can be things like taking the stairs instead of the elevator, walking for your errands instead of driving (or just parking a bit farther away than usual), carrying a grocery basket instead of a cart (within reason!) or standing at your desk (on the floor or a balance board) during meetings a few times a day.
Everyone is different, and no one approach will be feasible or helpful in every single person’s life. But there is value in making a realistic plan that aligns with your needs and helps you reach your wellbeing goals. These things don’t just magically happen on their own.
What strategies have you found helpful in creating a sustainable fitness routine? What else would be helpful as you work toward this kind of routine? Paid subscribers can comment on this post, free subscribers can reply to this email or send me a message on Substack!
Thanks for reading! Let’s keep going.
xo
Anna