How to Build a Workout Routine That Will Stick

Have you started a new fitness routine only to find yourself bored and sedentary a few weeks later? I've been there too (honestly more than a few times before I found CrossFit). Whether you are juggling work, family, or just the chaos of being a human, finding a consistent workout groove can feel like trying to parallel park for the first time.

Fear not! I can show you the way 😃.

Here are a few ways you can create a sustainable workout routine that you'll also really enjoy.

1) Know Your Why

Before you lace up your sneakers and grab a barbell, take a minute to ask yourself, "Why am I doing this?"

Are you trying to boost energy? Decrease stress? Perhaps you want to lose some weight? Or maybe you just don't feel comfortable with your body anymore and want to make some changes? These are all great reasons to pursue a fitness program.

Once you've got the reason(s) firmly locked into your brain, write down your "why". Put it somewhere you'll see it on a daily basis. Having a clear set of reasons for putting in some work on your health will give you some added push when you're feeling lazy, lethargic, or tired.

2) Start Small, Keep It Simple

You don’t need to go from absolute zero to a marathon overnight. Start with manageable goals, like committing to three workouts a week. This is mostly likely around four hours total when you consider your drive to the gym, your workout, and your drive home from the gym. The goal is to create a habit, and small, consistent steps are the way to get the job done. Also, let's take out the guesswork. Find a fitness program or a coach who will create a workout routine for you. There's much less thinking involved when you arrive at the gym and your coach already has your workout planned. Remove barriers that will stagnate your progress. Keep the workout process simple.

3) Schedule It Like a Meeting

You wouldn't miss your weekly status meeting with your boss, would you? It's scheduled, it's standing, and you're prepared each week. You should treat your workout like any other important appointment. Physically schedule your fitness time on your calendar. Remember to block off a little time before and after your workout for your commute, shower, etc. And set reminders!

4) Mix It Up

A workout routine shouldn't just be performed with barbells, weight plates, cable machines, or on a treadmill. It's not just a "3 sets of 10 reps biceps curl" with a 35-pound dumbbell (although I love that stuff). We should also be considering movements like the climbing stairs, jumping on wooden boxes, doing pull-ups, climbing ropes, swimming, picking up odd objects like sandbags or kettlebells, lunging with a barbell on your shoulders (we call that the front rack), throwing a medicine ball to a target, running for distance (short and long), and a myriad of other movements and exercises. Variance is a key tenet to our CrossFit program.

In short, learn and try new sports and continually rotate between different types of exercises. Honestly, whatever gets you up and moving, staves off boredom, and produces results should be considered.

5) Track and Celebrate Your Wins

I’m not saying you need to keep a detailed spreadsheet (unless that’s your thing), but tracking your workouts can be super motivating. Whether it’s in a journal, an app (we use the Wodify App), or even just a mental note, write down what you did, how you felt, and any progress that occurred.

Did you lift a little heavier? Attend a third class this week? Run a little longer? Show up when you were dog tired? Pat yourself on the back. Small wins are wins. Work is work. Celebrate any amount of progress. Acknowledging a small victory is rewarding, invigorating, and motivating. And our coaches love to see it and hear about it.

6) Get a Workout Buddy

If you have a buddy at the gym, who's counting on you being there, you won't skip your workout. Whether it’s a friend, a partner, a group class, or a coach, having someone to share the journey with just makes it easier. That may sound anecdotal, but I know it's true. There have been countless times I've been too tired, too busy, or just too lazy to come to the gym. And then I do a quick review of the 5 PM class roster, I notice that my friend is attending, and I say to myself, "ah shoot, Chris is going, I can't miss this workout". A friend filled fitness community is inspiring and will compel you to get your butt to the gym!

7) Don’t Forget to Rest

Rest days are not a sign of weakness... They are essential to any fitness routine. Your body and mind need time to recover. Skipping a rest day is a surefire fast track to fitness burnout. Give yourself time to recharge. You'll be bursting with energy when you return back to the gym.

Nobody's perfect. You're going to miss a workout once in a while. But keep in mind fitness is a journey, not a destination. Building a solid workout routine will take some time. If you understand the "why" that's driving your fitness goals, if you continually set aside time for working out, and celebrate your progress, you'll start to notice that all those small efforts will add up to some pretty incredible results. That said, grab a friend and hit the gym!

At CrossFit Vertex, we’re here to support your fitness journey. Our goal is to make fitness safe, fun, effective, and to ensure you look forward to it every week.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I've helped hundreds of folks find the best versions of themselves. I'd love the opportunity to help you as well. Let's meet: Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex