How to Stick to a Workout Routine Part 1

How to stick to a workout program to get abs like these

Like most people, I started working out because I was unhappy with how I looked and I wanted to change that. While that is a valid reason to start working out, it isn’t necessarily the best reason and by no means the only reason ( I will cover all the benefits of working out apart from a physical appearance in an upcoming post)! While I had been active for most of my life, my fitness journey and “healthy lifestyle” started around 3 years ago and only reallyย started in September 2017 ( 6 months ago). What I mean by this is that I started going to the gym 3 years ago but I was inconsistent, a beginner, and had horrible eating habits- leading to no results.ย  Luckily I am a very determined person and I persevered through the first few years of forcing myself to workout and slowly started being more consistent and learning about fitness. I went from not knowing what a bench press was to be able to thoroughly discuss a wide variety of subjects, from keto diets, IIFYM to HIIT vs LISS.

I wanted to share that bit of my backstory let you know that I was also a beginner that felt lost and intimidated in a gym but if you persevere long enough, you will not only achieve the dream body you want but will develop a new passion. At the beginning of my journey, I can definitively tell you that I did not love fitness but was doing it for the sole reason of wanting to look better so sticking to a workout routine was extremely difficult! Here are 4 ways that I guarantee will help you stay on track with your training.

I didn’t plan for this to be a 2 part post, but as I started writing, I realized this was a very large topic and I have so many tips! So, stay in touch through social media or follow my blog to see Part 2 when it comes out!

1. Evaluate Excuses

Let’s face it, 9/10 times that we miss a workout it’s because of a”legit” excuse, but in reality 99% of the time it is just an excuse that you are using to not feel guilty about being too lazy or not being motivated enough to go to the gym. Here are some of my old common excuses and some responses I have to them! Comment one of your “valid” excuses and I can help you think of an actual valid response to that excuse so that you stop using it.


It’s raining, I can’t walk to the gym.

Unless its acid rain, you have an umbrella and rainboots so get your lazy bum outside and hit the gym!

It’s too hot in the gym.

Do an outdoor workout.

Great, sweat out more toxins and detoxify

I don’t have time.

You can make time for at least a 30 min HIIT workout, it isn’t even 5 % of your day!

I am too depressed to workout right now.

So GO to the gym! Getting a rush of endorphins and forgetting about your problem while getting a sweat is the perfect way to get yourself back on track.

I don’t feel well.

Okay, this is an iffy excuse. I want you to evaluate if you are really too unwell to workout or if you are just using it as a “valid” excuse. Also, for me personally, my runny nose usually stops when I’m working out and I have temporary relief of my sickness while I am working out (not sure if this is the case for most people but try it out and find out for yourself).

2. Make it a priority

I only truly started seeing results once I engrained it in my head that going to the gym at least 4-5x a week was a priority. Now, I understand that this isn’t possible for every time. There are things that are more important such as taking care of your children or schoolwork, but with that being said, your health is equally important! So wherever you are in your life right now, do your best to set at least 3-5 hours a week (less than 2.7% of your total time in a week) for your health. See what you can cut out to make to for this. Is it watching less tv? Hanging out less with friends?

Personally, I sacrificed school a little bit ( I do not recommend this). I know this isn’t ideal, but I had always been an A student and knew that I could still do well in school even if I studied less (just not AS well as I had the potential to if I had more time, but well enough to get into the top universities in Canada). I knew that there was more to life than just good grades in school, so I made working out an equal priority ( Note: I was very good at time management and always stayed an A+ student).

With that being said, figure out how important your health and working out is for you, and seriously assess which activity you can shorten to make time to be able to commit to your workout program.

3. Start with a shorter workout program

When I first started working out, I tried throwing myself into a 6x/week workout program right away. Of course, I was bound to fail! I didn’t even get through 3 workout sessions and gave up on the workout program right away. Firstly, you don’t need to workout as much as your favorite Instagram model to achieve great results because you are a beginner so you will lose weight much easier than an experienced lifter. Secondly, if you are not used to committing so much time to an activity, you will either burn out quickly or quit immediately like me. So, ease yourself into a smaller frequency routine and slowly work your way up. For beginners, I would recommend working out 3x/week. These workouts can be very short and simple yet you will still be seeing results, will be able to stick to it much easier, and will be getting used to consistently working out. Two programs that I used, in the beginning, was BBG and the 5×5 program (reviews on both coming out soon).

4. Write down your goals

This post’s last tip is to write down your goals. I want you to close your eyes and imagine what you are trying to achieve my embarking on this fitness lifetyle/journey. Do you want to be shredded? Find mental escape? Improve your overall health/athletisism? Be able to do cool things and show off your tricks? Prvoe to yourself that you have it in you to complete a workout program? Do a pull-up?

Whatever your goal is, write it down somewhere where you can see it everyday. Also, whenever you are thinking about skipping a workout, I want you to ask yourself, “Is this worth taking a step back form my ultimate goal”?

That sums up the first part of How To Stick to a Workout Routine, stay tuned for the second part or follow me on Instagram @worldmywayy for daily tips and motivation!

Make sure to leave any comments, suggestions, or questions you have!

Find me on Instagram : @worldmywayy

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  1. I needed this today! I have a Blueprint from IIFYM that I am super inconsistent with following. I also have BBG, which I have stopped and restarted countless times. I’m looking to maybe start slower by incorporating more WFPB meals and set a goal of exercising 3x a week, not counting my daily hour long walk at work. ๐Ÿ™‚ Thank you for the tips. Also, I noticed you say “Here are 5 ways that I guarantee will help you stay on track with your training.” while only listing 4. Not sure if that’s intentional, as you are making this two parts. ๐Ÿ™‚

    1. I’m so glad to hear you say that! Incorporating more WFPB meals, working out 3x/ week and walking over an hour a day is an amazing way to start your healthy lifestyle (and will help you hopefully become consistent)! Haha, thanks for catching that, originally I was planning to make it just 5 tips but then I kept thinking of more! I’ll make sure to correct it ๐Ÿ™‚

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