Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Female sitting on a kitchen table leaning against a trifecta meal box while looking at her phone

    Performance Nutrition

    Trifecta Nutrition Vegetarian Shiratake Noodles Stir-fry
    Performance Nutrition

    8 Micronutrients Important for Performance and Where to Get Them

    Sarah fitness transformation from the Trifecta challenge
    Performance Nutrition

    Shifting Your Mindset in 90 Days

    5 Must-know Winter Bodybuilding Nutrition Tips
    Gain Mass

    5 Winter Bodybuilding Nutrition Tips

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    WWE woman wrestler Sasha Banks jumping from the top rope in the squared circle
    Interviews

    Sasha Banks talks WWE Royal Rumble

    McGough Memorial
    News

    The Life of Peter McGough (1949-2020)

    McGough
    News

    Peter McGough, Legendary Bodybuilding Writer, Dies

    Olympia-2019-Roelly-Winklaar-Press-Conference
    News

    Roelly Winklaar is Out of the 2020 Mr. Olympia

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    Overweight male sweating and exercising on a stationary bike
    News

    New Study Proves Exercise Can Reduce Cardiovascular Disease

    Aging man doing bicep exercises to reverse physical decline
    News

    Science Says It’s Possible for Older Adults to Reverse Physical Decline...

    Muscle-And-Fitness-Holiday-Gift-Guide-and-Christmas-Present-Ideas
    Gear

    The M&F 2020 Holiday Gift Guide

    Man applying lotion to his and looking in the mirror
    Features

    The Ultimate Skin Care Guide for Men

  • Flex

    Flex

    • Olympia
    • Nutrition
    • Training
    • Videos
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    Olympia PPV
    News

    3 Ways To Livestream 2020 Olympia Weekend

    Professional bodybuilder George Peterson posing at Olympia 2020
    IFBB

    George Peterson - 212 Bodybuilding - 2020 Olympia

    Professional-Bodybuilder-Derek-Lunsford-posing-at-Olympia-2020
    IFBB

    Derek Lunsford - 212 Bodybuilding - 2020 Olympia

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kelsey Heenan Trainer
    Hers Workouts

    Total-Body At-Home Strength Workout

    Peter Lee Thomas Trainer
    Pro Tips

    Breathing Tips From Halle Berry's Trainer

    Man's hand holding a cup of coffee in a to-go cup
    Hers Nutrition

    Coffee Linked to Lower Body Fat in Women

    Blond-Tom-Boy-Female-Short-Hair-Stretching
    Hers Workouts

    7 Stretches for a Better Workout

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    2019 Olympia Finals Report
    IFBB

    2019 Olympia Finals Report

    Stars Visit the Muscle & Fitness Booth
    IFBB

    Stars Visit the Muscle & Fitness Booth

    2019 Olympia Open Bodybuilding Callout Report
    IFBB

    2019 Olympia Open Bodybuilding Callout Report

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Workout Tips

7 Easy Ways to Never Miss a Workout

The hardest part of working out? Getting your ass to the gym. Make sure you never miss a workout with these easy hacks.

by Anthony J. Yeung
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Front Squat View Gallery

7 Easy Ways to Never Miss a Workout

Close gallery popup button
1 OF 8

1 of 8

Front Squat

Most will agree: the hardest part of working out is actually getting to the gym. For some, it seems like something is always pulling them away from their workouts, whether it be work, friends, or family. For others, they just can’t find the motivation to train even though they know how important it is to their health and physique.The problem is more complex than just “being lazy.” If you struggle with consistency, you need to add tricks rooted in psychology to break your rut and start working consistently. Over time, you’ll create the systems and triggers needed to build momentum and stick to your habits.Add these seven tips into your life and you’ll never miss a workout again. The best part? Every single trick is proven and easy-to-follow.

2 of 8

Gym Schedule

Schedule It and Stick to It

It’s deceptively simple, but setting your workouts into your calendar is powerful. First, you can see your training sessions every time you check your phone or organizer. Second, you’ve committed to your exercise. Third, you now have to schedule your appointments around your workouts, not vice versa—that way, you never “run out of time” at the end of the day.Instead of letting your work, family, or social obligations interrupt your fitness goals, schedule your workouts first and then fill the remaining timeslots.

3 of 8

Getting Ready for Gym

Focus on Behaviors, Not Results

Too often, people focus on the results they want to achieve instead of the behaviors that will achieve those results. For example, they’ll concentrate on gaining 10 pounds of muscle rather than eating an extra 500 calories per day. The difference, however, is enormous—you have complete control over your behaviors, but only indirect influence over your goal.Worse, focusing on the end result will overwhelm you and kill your motivation to go to the gym. If you’re missing training sessions, only focus on hitting your target number of workouts and the rest will follow.

4 of 8

Training Partner

Get an Accountability Partner

Enlist one of your trusted friends as an accountability partner (preferably a friend who’s driven and passionate about fitness). Text one another when either of you goes to the gym and push each other to stay consistent and motivated. Now whenever you consider skipping a workout, you’ll have to answer to yourself and your gym partner.You can also join a fitness group or meetup. You’ll make friends who share the same desire and encourage you commit to your workouts. It’ll make those trips to the gym more fun, too.

5 of 8

Running Group

Tell a Lot of People

The more people you make a promise to, the harder it is to break your promise. Email all your friends, family members, and coworkers or go on social media to tell all your connections about your fitness goal.It’ll be difficult to skip your workouts because, frankly, you won’t want to look like an idiot. Also, because you’ve committed to this promise, you’re more likely to stay consistent to your words.

6 of 8

Workout Motivation

Put Your Muscle Where Your Mouth Is

Creating small rewards and punishments can be a great way to motivate you to never miss a workout. Imagine you want to lose 10 pounds in 8 weeks. Tell your closest friends about your goal and offer them a bet to keep yourself motivated. For example, if you hit your goal, everyone gives you $20; if you miss it, however, you give everyone $20.Get creative. Risk something you don’t want to lose or create a reward that’s irresistible—it’ll make things more fun and make your success even sweeter.

7 of 8

Kettlebell Workout Group

Commit to Less

Many guys miss workouts because they set a goal that’s overwhelming. For example, they announce that they want to workout two hours a day, four times a week, not realizing that they set themselves up for failure because the task was overwhelming.Instead, commit to fewer workouts per week. Start with just one or two sessions—no more—and never skip them. “But how will just one workout a week do anything?” you might wonder.It’s better than doing zero workouts a week, which is what most people do.

8 of 8

Gym Bag

Be Prepared

This is the most important tip of them all. Now that you’ve scheduled all of your workouts into your calendar, made your small bets, and created a goal that focuses on behaviors (not results), avoid the “failure of the last mile.”In other words, do not ruin everything by forgetting the basics: your gym bag, shirt, shoes, socks, compression shorts, gym pass, protein shake, towel, lock, etc. Create a checklist and place it somewhere visible so you never forget.

Back to intro

Most will agree: the hardest part of working out is actually getting to the gym. For some, it seems like something is always pulling them away from their workouts, whether it be work, friends, or family. For others, they just can’t find the motivation to train even though they know how important it is to their health and physique.

The problem is more complex than just “being lazy.” If you struggle with consistency, you need to add tricks rooted in psychology to break your rut and start working consistently. Over time, you’ll create the systems and triggers needed to build momentum and stick to your habits.

Add these seven tips into your life and you’ll never miss a workout again. The best part? Every single trick is proven and easy-to-follow.

Schedule It and Stick to It

It’s deceptively simple, but setting your workouts into your calendar is powerful. First, you can see your training sessions every time you check your phone or organizer. Second, you’ve committed to your exercise. Third, you now have to schedule your appointments around your workouts, not vice versa—that way, you never “run out of time” at the end of the day.

Instead of letting your work, family, or social obligations interrupt your fitness goals, schedule your workouts first and then fill the remaining timeslots.

Focus on Behaviors, Not Results

Too often, people focus on the results they want to achieve instead of the behaviors that will achieve those results. For example, they’ll concentrate on gaining 10 pounds of muscle rather than eating an extra 500 calories per day. The difference, however, is enormous—you have complete control over your behaviors, but only indirect influence over your goal.

Worse, focusing on the end result will overwhelm you and kill your motivation to go to the gym. If you’re missing training sessions, only focus on hitting your target number of workouts and the rest will follow.

Get an Accountability Partner

Enlist one of your trusted friends as an accountability partner (preferably a friend who’s driven and passionate about fitness). Text one another when either of you goes to the gym and push each other to stay consistent and motivated. Now whenever you consider skipping a workout, you’ll have to answer to yourself and your gym partner.

You can also join a fitness group or meetup. You’ll make friends who share the same desire and encourage you commit to your workouts. It’ll make those trips to the gym more fun, too.

Tell a Lot of People

The more people you make a promise to, the harder it is to break your promise. Email all your friends, family members, and coworkers or go on social media to tell all your connections about your fitness goal.

It’ll be difficult to skip your workouts because, frankly, you won’t want to look like an idiot. Also, because you’ve committed to this promise, you’re more likely to stay consistent to your words.

Put Your Muscle Where Your Mouth Is

Creating small rewards and punishments can be a great way to motivate you to never miss a workout. Imagine you want to lose 10 pounds in 8 weeks. Tell your closest friends about your goal and offer them a bet to keep yourself motivated. For example, if you hit your goal, everyone gives you $20; if you miss it, however, you give everyone $20.

Get creative. Risk something you don’t want to lose or create a reward that’s irresistible—it’ll make things more fun and make your success even sweeter.

Commit to Less

Many guys miss workouts because they set a goal that’s overwhelming. For example, they announce that they want to workout two hours a day, four times a week, not realizing that they set themselves up for failure because the task was overwhelming.

Instead, commit to fewer workouts per week. Start with just one or two sessions—no more—and never skip them. “But how will just one workout a week do anything?” you might wonder.

It’s better than doing zero workouts a week, which is what most people do.

Be Prepared

This is the most important tip of them all. Now that you’ve scheduled all of your workouts into your calendar, made your small bets, and created a goal that focuses on behaviors (not results), avoid the “failure of the last mile.”

In other words, do not ruin everything by forgetting the basics: your gym bag, shirt, shoes, socks, compression shorts, gym pass, protein shake, towel, lock, etc. Create a checklist and place it somewhere visible so you never forget.

Author picture
Written by Anthony J. Yeung
Also by Anthony J. Yeung
Top 10 Squat Mistakes
Leg Exercises

10 Common Squat Mistakes to Avoid

Two men with muscular forearms arm wrestling
Arm Exercises

15 Exercises for Massive Forearms

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

2021 fitness resolutions written on a post-it note
Workout Tips

3 Tips to Keep Your Fitness Resolutions Alive All Year

Find out the easiest ways to keep your fitness promises.

Read article
Bodybuilder-Muscular-Pose-Shoulders-Back
Workout Tips

Train the Olympia Way: Shoulders

Five Sandow-winning champions share their go-to delt moves.

Read article
Strong muscular man measuring his bicep growth using a measuring tape
Workout Tips

6 Worst Things You Can do for Big Biceps

You've got to nail your technique before progress can start.

Read article
All Workout Tips
  1. Home
  2. /
  3. Workouts
  4. /
  5. Workout Tips
  6. /
  7. 7 Easy Ways to Never Miss a Workout
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • 2020 Olympia
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.