How do I start and stick to my exercise plan?

By Ethan Farr, Myotherapist

Starting an exercise plan can be exciting, but sticking to it can be tough. Whether you're a beginner or looking to get back into a routine after a break, it can feel challenging to maintain motivation, avoid obstacles, and keep up the momentum. The good news is, with a little planning and a strategic approach, you can set yourself up for success. Here’s a few tips that I use to help get you started—and stay—on track with your exercise plan.

​1. Set Clear, appropriate and Realistic Goals 
Before you jump into any fitness routine, it’s essential to know why you want to exercise. Are you aiming to lose weight, build strength, increase flexibility, or just improve your overall health? Understanding your goals will guide your workout choices and help keep you motivated.
Setting up proper goals is a skill and it isn’t as easy as just “lose weight” or “exercise more” to set yourself up for success, make sure your goals are SMART goals:

• Specific: Instead of vague goals like "get fit," aim for specific outcomes like "run 3 miles" or "do 10 push-ups."

 

• Measurable: Track your progress with quantifiable milestones, such as "lose 5 pounds" or "work out 4 days a week."

 

• Achievable: Set goals that challenge you but are within your ability to accomplish.

 

• Timed: Give yourself a timeframe. For example, "I will run a 5k in 3 months" or "I will lift 20 pounds in 6 weeks."
  
  

By breaking down large objectives into smaller, manageable chunks, you can make steady progress and stay motivated. A tip I would give you is start by making a long term goal. This is usually a goal you want to achieve in a year. This could be something like running a marathon in a year's time or lose 15-20kg and maintain that weight over the year. Once you have this goal in mind make 3 smaller short term goals that over time will get you achieving this broader long term goal. For example if your long term goal is to run a marathon in a year your short term goals could include: 1. Complete 3 runs a week for the next 3 weeks, 2. Be able to run 5km without stopping in 4 weeks time, 3. Ensure I am doing 2 recovery and stretch sessions lasting 20minutes a week for the next 3 weeks. This helps to ensure you stay motivated as it makes each week count and it’s not just something you have heaps of time to get ready for so you can afford to put it off everyday.   

2. Start Small and Build Gradually
If you’re new to exercise or even if you have just taken a large break, it’s tempting to dive into an intense routine right away to try and meet your long term goals as soon as possible, but this can lead to burnout or even injury. Instead, start with manageable activities and gradually increase intensity as your body adapts.
For example:

• Begin with walking or light jogging if you're starting a cardio routine.

 

• Start with bodyweight exercises like squats, lunges, and push-ups before progressing to weights or resistance bands.

 

• Focus on consistency over intensity. A few short sessions a week is a great way to build momentum without overwhelming yourself.

 

• It's better to come out of a workout happy and with plenty of energy in the tank rather than waking up the next morning to sore to follow your next workout 

3. Create a Flexible Routine
Consistency is key, but life tends to get in the way. Having a flexible exercise routine makes it easier to adjust and keep going, even when things get busy.
Here’s how to make your plan adaptable:

• Set a weekly schedule: Aim for at least 2-4 sessions per week. Choose times that work best for you, whether that’s early in the morning or after work.

 

• Mix things up: Keep your routine varied by alternating between cardio, strength training, flexibility, and rest days. This prevents monotony and helps target different muscle groups.

 

• Be flexible: If you miss a session, don’t stress—just get back on track the next day. It's more important to stay consistent over the long term than to aim for perfection.
  
  

4. Find Activities You Enjoy
One of the biggest hurdles to sticking with an exercise plan is the feeling of dread before each workout. If you’re doing something you truly enjoy, it won’t feel like a chore, and you’ll be more likely to stick with it.
Take some time to explore different types of exercises and find what excites you the most. Whether it’s dancing, cycling, swimming, yoga, weightlifting, or hiking, try to make your workouts something you look forward to instead of something you have to force yourself to do.
If you enjoy a particular activity, you’re far less likely to skip it or give it up. Plus, you can always mix it up to keep things fresh. If you feel like your current routine has become a bit monotonous, try switching it up with something new to reignite your motivation.

5. Track Your Progress
Seeing improvement, no matter how small, can be incredibly motivating. Tracking your progress not only helps you celebrate your wins but also shows you how far you’ve come, even on the days when you feel like you're not making much headway.
There are a few ways you can track progress:

• Fitness apps: Apps like MyFitnessPal or Strava can help you track your workouts, nutrition, and overall progress.
  
  
• Journaling: go old school and keep a simple fitness journal to write down what exercises you’ve done, how long you’ve spent, and any notes about how you felt.
  
  
• Progress photos: Sometimes, the changes in your body aren’t always visible from one day to the next, but after a few weeks or months, you’ll notice the transformation.
  
  

As you track your progress, remember that progress isn’t always linear. Some days will be better than others, and that's okay. Celebrate the small victories—whether it’s an extra minute of cardio, a heavier weight lifted, or the ability to do an exercise you couldn't do before.

6. Focus on the Benefits, Not Just the End Result
While your end goal might be to lose weight, build muscle, or run a marathon, it’s important to focus on the many benefits you’ll experience along the way, such as improved mood, better sleep, increased energy, and reduced stress. When you shift your mindset to appreciate these immediate benefits, the process becomes more rewarding.
By focusing on how great you feel after a workout rather than fixating on the long-term outcome, you'll be more likely to enjoy the journey and stick to your plan.

Sticking to an exercise plan doesn’t have to be difficult, but it does take intention, planning, and the right mindset. By setting clear goals, starting small, staying flexible, and focusing on the process rather than perfection, you can make exercise a consistent and enjoyable part of your life. Remember that progress is personal, and the key is to keep moving forward, no matter how small the steps may seem to be.

Ready to level up your fitness goals? Book a session with Ethan, our expert sports myotherapist and exercise scientist!