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
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
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.
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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.
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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.
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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
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.
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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.
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.
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