How to build an exercise routine that works for you – & stick to it
Amelia Jean Hershman-Jones
Wellness
Reading time: 6 minutes
Find the motivation to start exercising & make your workout routine a daily habit with our expert-approved guide
You’re in the zone and finally ready to get into strength training, slim down for health reasons or run that marathon you’ve been talking about for years. But step away from the compression wear and your lofty ambitions (for now).
Research suggests that concentrating on small “sub-goals” in the early stages of a lifestyle change is a great way to actually achieve it, switching your focus to the larger objective as you approach your overall goal.
Whatever your barrier to exercise – whether it’s hitting snooze instead of getting out of bed and going to the gym, your work commitments leave you with little free time or you’re balancing a baby on your hip while trying to do HIIT, we’re here to help you overcome your hurdles.
We ask the leading experts in the fitness industry for their take on how to get into an exercise routine and help you go from dreading it to shredding it.
Breaking exercise into shorter workouts across the week makes it much more achievable and less daunting
How much exercise do you need to do?
Put simply, it’s complicated and will vary according to your current fitness levels and the goal you’re hoping to achieve, but there are some general guidelines that can give you a steer in the right direction.
“The NHS recommends doing 150 minutes of moderate intensity physical activity per week,” explains Born Barikor, founder of Our Parks and Couch to Fitness, together with reducing time spent sitting or lying down if you can help it.
If you’re doing something a bit more intense or ‘vigorous’, this total can be reduced to 75 minutes. Vigorous exercise is defined as movement that makes you breathe harder and faster or renders you unable to say any more than several words without pausing to catch your breath.
“It’s best broken down into smaller workouts a few times a week,” suggests Born. “Let’s say, 30 minutes of moderate intensity exercise, five days per week.
“Breaking exercise into shorter workouts across the week makes it much more achievable and less daunting.”
Or if you’d rather work out only three times a week, you could do slightly more vigorous exercise for 25-minutes three times a week or 45-minute workouts of moderate intensity three times a week, leaving 15 minutes for a walk around the park or something similar. It’s about doing what works for you and building an exercise routine around your schedule.
And remember, if you’re starting a new exercise regime, or you’ve not exercised for a while, visit your GP first who can advise you further on how much exercise you should be doing.
How to get started & build an exercise routine you can stick to
Before you even lace up those running shoes, you need to decide what you want to get from your fitness journey and how you can get the most from the movement you do.
“Set goals and ideally find exercise that you enjoy,” suggests Sarah Lindsay, ex-Olympian and founder of Roar Fitness. “This will help you to keep going when motivation inevitably dips.
“If you get into an exercise habit, then you just have to be disciplined to keep it going and see it as a non-negotiable. Remember: exercise is not a punishment, it’s the ultimate self-care.”
Start with your ultimate goal in mind and take it backwards from there. “Most people are capable of far more than they realise, but are scared to set the bar high due to fear of failure,” says Sarah. “Break that goal down into smaller goals, until you have achievable process goals to complete daily that are within your control.”
Not sure where to start? “Entering a fitness programme, such as Couch to Fitness allows you to formally set small-, medium- and long-term goals that run in tandem and work with your lifestyle by building up consistently and slowly,” explains Born. “This will make you more likely to continue in your fitness journey as your workout habits change.”
How long does it take to make exercise a habit?
Unlike a pre-bed social media scroll or popping pimples, some routines are ones we should aspire to.
If you want to form a habit of exercise, one study suggests it can take between 18 to 254 days before it sticks, while another estimates around 66 days.
The jury may be out on the exact number for habit formation, but the one thing that experts agree on is that consistency and setting attainable goals will help you get there.
You’re much more likely to continue if you’re having fun
How to keep up with your exercise routine & stay motivated
You’re in the gym, exercising regularly and feeling positive. But what do you do when the kids are getting hangry or it’s a frosty 6am morning and the lure of your duvet is stronger than the thought of pounding the pavement to marathon train?
Here’s the expert advice behind staying motivated and sticking to your workout regime:
1. Do what you love
“Here’s where finding something you enjoy and that fits into your lifestyle really comes into its own,” explains Sarah. “You’re much more likely to continue if you’re having fun.”
Want to workout en masse? Our Parks classes are free in local parks all over the UK. Can’t get to the park around childcare or work commitments? Then try the morning live classes, which combine the sense of community, but can be done at home.
Alternatively, if you want to fit workouts around your schedule, the Couch to Fitness programme is a completely free, nine-week online programme for beginners, which can be completed any time from the comfort of your own home.
New and expectant mums can try the Couch to Fitness pre-/postnatal programmes, which have been reviewed and endorsed by the Active Pregnancy Foundation. It’s suitable for all abilities and aimed at improving mobility and increasing movement to meet the needs of anyone in these stages of life.
The NHS also has Couch to 5K and Active 10 apps to support you or you can try Roar Fitness via a free 14-day trial.
2. Schedule it in
Struggling to fit exercise into your busy schedule? “Have your workout clothes out and ready to wear prior to your workout,” suggests Born. “Setting yourself up for success makes it less likely that you’ll skip your workout.
“Schedule in your workout just as you would any other appointment and stick to it.”
The time of day can make all the difference. “If possible, morning workouts are great as they leave you feeling energised and accomplished before your busy day has begun,” says Born. “This also leaves less room for skipping your workout later in the day, when we become tired or life gets too busy.”
Why not make it non-negotiable? “You can add some exercise into your work commutes such as biking or walking to work,” he suggests. “This is a great way to save time.”
3. Buddy up
“It helps to have a workout buddy because, even if you feel low on motivation, you’re less likely to want to let your teammate down,” Sarah explains. “Just make sure you agree to keep pushing each other forward and lifting each other up.”
Struggling to find a face-to-face fitness buddy? Take it online. “Announce your intentions on social media and join our Couch to Fitness Facebook group,” recommends Born.
“It can shift the focus to staying consistent and monitoring how we feel after exercise, rather than focusing on physical results.
“The group has grown to more than 10,000 members who are taking part in the programme and share their fitness journeys and struggles, and support and encourage each other.”
Fitness isn’t an all-or-nothing situation; build it up gradually and keep improving
4. Take it slow
“Build something new every week into your routine rather than do everything at once,” suggests Sarah. “Fitness isn’t an all-or-nothing situation; build it up gradually and keep improving.
“There’s nothing more discouraging than going 100% for a few days then getting really sore, tired or – worse – injured and having to take a couple of weeks off. So, take your time and enjoy the journey.”
Starting from zero or think you have no time? Simply setting a movement or step goal with a Fitbit can work, without committing to a strict workout. Find tips to get the most out of your fitness tracker in our guide.
5. Celebrate your successes
Don’t forget to pat yourself on the back. “Be kind to yourself and choose the right language when speaking to yourself. You are good enough, nobody is judging you and you deserve to feel good,” Sarah encourages.
“Making a commitment to your health can be tough, especially when pushing yourself out of your comfort zone, but it's the most valuable thing in the world.”
Born agrees. “Life happens and gets in the way of our goals sometimes. Don’t dwell on skipping a workout – just start again the next day,” he says.
6. Avoid exercise burnout
Exercise is only a portion of achieving a healthy lifestyle. Born recommends focussing on:
• Getting enough sleep. The NHS recommends getting seven to nine hours of sleep every night.
• Fuelling your body with nutritionally dense foods. A balanced, colourful variety of vegetables, protein and a whole grain source of carbohydrates at every meal is the aim.
• Hitting the (water) bottle. It’s recommended to drink at least six-to-eight glasses of water per day. Lower-fat milk and sugar-free drinks, including tea and coffee, all count towards this.
• Not discounting the benefits of a rest day. Sometimes a gentle stretch can be just what we need if we’re feeling overworked and tired, but still want to incorporate some movement. Always listen to your body and rest if you need to.
• Having a contingency plan if needed. We all know things don’t always go to plan. If you get injured or commitments get in the way, your plan B can be to simply do a one-minute stretch after you get out of the shower to help improve your flexibility.
• Most importantly, always remember the best goals circle around a ‘why’ that you can keep coming back to. It could be for improving your health, helping someone else or improving your mental health and wellbeing.
Here’s to building a workout regime that works for you.
