Starting a Sustainable Fitness Routine
Starting a fitness routine for the first time can be intimidating and overwhelming, and restarting for the twentieth time can be frustrating and disheartening. I’ve been there, but now, having been able to maintain my current routine for nearly four years, I can see the flaws in my prior attempts, and it makes sense why I could never adhere to them. I was in it for all the wrong reasons, doing things I hated and putting too much pressure on myself from the get-go, but I like to think I’ve finally figured it out. Whether you’re attempting or re-attempting fitness, hopefully my advice that follows helps you establish a strong foundation for your routine and develop a sustainable approach to fitness that you love, so this beginning can be your last beginning.
Find your “why”
Fitness is incredibly personal. Some people exercise to improve their mental health, to keep up with their children or grandchildren, to live longer, to boost their self-confidence, etc. The reasons are endless, but what they all have in common is that they’re the enduring forces behind the hard work. Before beginning your fitness routine, think about why it’s important to you and why you want to start in the first place, and make sure this reason is personal and meaningful to you. This underlying purpose gives you something to fall back on when you encounter inevitable challenges and barriers, and it gives you a reason to persevere through those obstacles.
I was only able to maintain my fitness routine in the long term when I found a deeper reason behind it—when I found my “why.” I tried a lot of activities growing up but never stuck to any of them—I was a self-proclaimed “serial quitter.” Gymnastics, tennis, trampoline, dance, cheerleading… I’d do them for a little while, get frustrated that I wasn’t immediately the best, and quit. I never stuck with anything long enough to see improvement or development, and I became so insecure about the fact that I didn’t have a “thing”—something I could be proud of or say I was good at. In high school and university, I tried starting an exercise routine a few times, but I always gave up soon after because I was only working out for the approval and gaze of others. I had no genuine connection to or passion behind what I was doing, so I threw in the towel as soon as it got difficult or the novelty wore off.
In April 2020, which would mark the end of my failed fitness attempts, I started working out to prove to myself that I could do something without quitting—to disprove my self-proclaimed “serial quitter” label and build the self-efficacy I was so desperately lacking. Unlike my previous attempts to start a fitness routine, this time it was about something so much deeper than aesthetics alone, and that’s what made the world of a difference in my ability to sustain it. To this day, my “why” means so much to me that giving up was never and will never be an option. When you’re thinking about the purpose behind your own fitness journey, make sure it’s meaningful enough to keep you going when the going gets tough.
Do what you love, love what you do
Social media is really good at making you think there’s only one right way to do things. You need to work out in the morning; you need to work out six days per week; you need to do *insert exercise*… We’re told that fitness needs to look a certain way, but that’s not necessarily true. Fitness is individualized and customizable—the right approach for you is the one that you enjoy and can stick to, because all movement is good movement. If morning workouts aren’t for you, afternoon or evening workouts are just fine. If you can only work out three days per week, do that—three is better than zero. If you hate lifting heavy weights, then don’t! Resistance training is important, but you can keep your body strong with lighter dumbbells or even bodyweight exercises. If you hate running, opt for walking, cycling, swimming, hiking with your furry friend, or any other form of cardio that you enjoy. Trying to force yourself into something you don’t like or can’t adhere to will only build resentment towards fitness and increase the likelihood you’ll give up. Finding the type and frequency of exercise that you enjoy and that fits into your lifestyle is the best way to create a routine that lasts. Do what you love, not what influencers on Instagram or Karens on Facebook say you should be doing.
Personally, I’m not a fan of high-intensity cardio like running, with the exception of a few times per year when the weather’s nice, so I get my cardio in via walks with my dog. I can’t always work out at the same time every day, so I give myself the flexibility to work out at whichever time is most convenient. Up until recently, I had a vengeance against split squats, so I simply didn’t do them until my strong hatred evolved into a newfound love/hate. Take note of the elements of your routine or fitness at large that you like versus dislike, and prioritize those aspects that enhance enjoyability—fitness is meant to add value to your life, not take away from it. Finding what you enjoy and what works for you will be the key to long-term adherence.
Small beginnings lead to big results
When I tried—and failed—to start a fitness routine many times over, I always went too fast, too soon. I’d tell myself I needed to work out for at least an hour every day, sometimes twice a day, and it always had to be intense and sweaty. I’m going to put aside the raging part of me that wants to dissect why none of that is even necessary and save that discussion for another post. Right now, I’m only going to focus on the broader picture, which is that my expectations were too high.
Going from no fitness routine to an incredibly demanding one without giving myself time to ease in and build the new habit was why it never lasted. This time around, I approached things differently by lowering my expectations. I didn’t doubt my abilities; I just considered what I knew to be realistic in that given moment. I made a one-month plan with five-or-so minute workouts a few days per week—things like planks, push-ups, sit-ups, and squats. I wasn’t forcing myself to do anything too drastic, and it gave me a chance to develop commitment to my routine before upping the intensity. I was able to build consistency, which led me to start seeing and feeling results, and that’s when fitness became something I couldn’t imagine my life without. I built up enough momentum for my workouts to simply exist as any other part of my day, like going to work or eating breakfast, but I wouldn’t have gotten there without that gentle start.
Don’t put too much pressure on yourself straight out of the gate. If you’re learning a new language or taking up cooking as a hobby, you wouldn’t expect yourself to have a fluent conversation or whip up a Michelin-star-quality meal on day one. Fitness is no different—allow yourself time and patience, because smaller steppingstones are what lead you to your big goals.
Whether you’re starting a fitness routine for the first time or restarting for the twentieth time, the beginning is the hardest part. But if I’ve learned anything from fitness, it’s that the hard things are usually the best things you can do for yourself. Show yourself you can overcome that initial hurdle and just go for it, wherever you are, whatever it looks like. From there, if you’re in it for the right reasons, doing what makes you happy, the rest will follow with some grit and determination, and I don’t just mean with regard to fitness. Starting and maintaining a fitness routine stands for so much more than fitness alone—you’re proving to yourself that you can do hard things, and that’s really what I’m here to convince you of.