How to Exercise More and Stick to a Workout Routine: The Ultimate Guide

In today’s fast-paced world, committing to regular exercise often feels like a Herculean task. Between family obligations, demanding work schedules, mental fatigue, and the never-ending distractions of modern life, it's no surprise that millions struggle with consistency in their fitness routines. But the truth is, exercise is not just about aesthetics—it's about health, energy, mood, longevity, and overall quality of life. Whether you're starting from scratch or trying to reignite a long-lost fitness flame, this ultimate guide will help you understand how to exercise more and, most importantly, how to stick to a workout routine for the long haul.

The Psychology of Sticking With It

Before diving into specific strategies, it's important to understand why we struggle to stay consistent. Psychology plays a huge role in our ability to adopt and maintain new habits. At its core, exercising regularly is not just about willpower—it's about behavior change. To create lasting habits, we must change our mindset, environment, and routines in ways that reduce friction and make exercise an automatic part of life.

Common Mental Roadblocks

Perfectionism: Thinking you need to do a "perfect" workout every time.
All-or-nothing thinking: If you miss one day, you feel like you've failed entirely.
Delayed gratification: Unlike junk food or TV, the benefits of exercise are often not immediately felt.
Intimidation: Feeling unsure or self-conscious, especially in gyms or group classes.

Recognizing these mental traps is the first step. From there, you can replace them with empowering beliefs and realistic expectations.

Step 1: Set Clear, Achievable Goals

The first step to exercising more consistently is to set clear and meaningful goals. Vague resolutions like “I want to get in shape” won’t cut it. You need goals that are:

Specific: “I want to be able to jog 3 miles without stopping.”
Measurable: “I want to lose 10 pounds in 3 months.”
Achievable: “I’ll start by working out 3 times per week.”
Relevant: “I want to have more energy to play with my kids.”
Time-bound: “I’ll meet this goal by October 1st.”

Once you’ve defined your goals, write them down. This simple action increases your commitment. Keep them visible—on your mirror, your fridge, or your phone wallpaper—to stay motivated.

Step 2: Build a Routine, Not a Resolution

Habits beat motivation every time. When you're tired, busy, or overwhelmed, it's your routine that will keep you going—not raw motivation. Here’s how to build a strong fitness routine:

Choose a Consistent Time

Pick a time of day that works best for your energy levels and schedule. Morning workouts help build discipline and start your day strong. Evening workouts can be a great stress reliever. Whatever you choose, be consistent.

Make It Non-Negotiable

Treat your workout like an important appointment. You wouldn’t cancel a dentist visit for no reason—don’t cancel your time to train either.

Pair It With an Existing Habit

Link your workout to something you already do daily, like brushing your teeth or making coffee. For example, “After I drink my coffee, I go for a 20-minute walk.”

Step 3: Start Small and Progress Gradually

One of the biggest mistakes people make is trying to do too much too soon. This often leads to injury, burnout, or discouragement. Instead, focus on creating momentum:

Begin with just 10-15 minutes a day of physical activity.
Progress by 5-10% each week in either duration or intensity.
Listen to your body and allow for rest days to recover and rebuild.

Think of your workouts as “practice” rather than punishment. You're building a new skill. And with time, that skill becomes part of who you are.

Step 4: Make It Enjoyable

Exercise doesn’t have to be boring or torturous. The best workout is the one you enjoy—because that’s the one you’ll keep doing. Explore different forms of movement until you find what lights you up:

Walking or hiking in nature
Dance fitness classes like Zumba
Martial arts or boxing
Swimming or aquatic aerobics
Yoga or Pilates
Group fitness boot camps
Strength training or CrossFit
Sports leagues (basketball, tennis, soccer)

Add variety to keep things fresh and exciting. Cross-training not only prevents boredom but also reduces the risk of injury by balancing muscle groups.

Step 5: Remove Barriers

Many people think they lack time, but often they lack a system. Here’s how to remove common roadblocks:

Time Constraints

Schedule workouts in your calendar like any other appointment.
Break workouts into shorter “mini sessions” throughout the day.
Multitask: walk during phone calls or do bodyweight exercises while watching TV.

Lack of Equipment

Bodyweight workouts (pushups, squats, planks) can be done anywhere.
Use resistance bands, dumbbells, or household items like water jugs.
Try YouTube workouts or fitness apps designed for at-home training.

Travel or Busy Schedule

Keep a “travel workout plan” in your back pocket (hotel-room friendly routines).
Pack lightweight gear like jump ropes or resistance bands.
Stay active with walking, stairs, or hotel gyms when traveling.

Step 6: Use Accountability and Support

You’re more likely to stay consistent when you feel supported. Here’s how to use accountability to your advantage:

Workout buddy: Exercise with a friend, partner, or coworker.
Fitness group: Join a local class, run club, or online challenge.
Trainer or coach: Hire a professional who can guide and motivate you.
Track your progress: Use fitness journals or apps to log your workouts.
Public commitment: Share your goals on social media or with close friends.

Accountability turns internal intentions into external commitments—and that makes them more powerful.

Step 7: Track Progress (But Not Just on the Scale)

While body weight is one metric, it doesn’t tell the whole story. Instead, track multiple types of progress to stay motivated:

Fitness milestones: Lifting heavier weights, running farther or faster, holding a plank longer.
Body composition: Inches lost, muscle gained, waist-to-hip ratio.
Energy and mood: Feeling less tired, more upbeat, or less stressed.
Consistency: Number of workouts completed each week or month.

Celebrate small wins. Every step forward is progress—even if the scale doesn’t move immediately.

Step 8: Overcome Slumps & Stay Resilient

Let’s be honest: slumps happen. Life gets in the way. Illness, stress, vacations, and other responsibilities will interfere. The goal is not to be perfect, but to bounce back quickly.

Here’s how to get back on track:

Don’t guilt yourself: Shame kills momentum. Forgive yourself and move forward.
Review your ‘why’: Remind yourself why exercise matters to you.
Change things up: A new workout, playlist, or trainer can reinvigorate your routine.
Restart small: Go for a short walk today—even if it’s just 10 minutes. Just start.
Build a streak: One day becomes two, becomes a week, becomes a habit.

Your resilience is built in these moments—not when everything is going perfectly.

Step 9: Make It Part of Your Identity

Want to stick with exercise long-term? Don’t just “do workouts.” Become the kind of person who doesn’t skip them. Adopt a new self-image:

“I’m the type of person who moves my body every day.”
“I treat my health as a priority.”
“I don’t miss twice—if I skip a day, I’m right back at it the next.”

When fitness becomes part of your identity, it’s no longer something you have to force—it’s simply what you do.

Step 10: Fuel Your Body and Recovery

Exercise isn’t just about movement—it’s also about how you support your body before and after. This includes:

Hydration: Drink plenty of water, especially if you're sweating a lot.
Nutrition: Eat balanced meals rich in protein, healthy fats, complex carbs, and vegetables.
Sleep: Aim for 7–9 hours a night. Your body repairs itself during rest.
Stretching & mobility: Incorporate foam rolling or yoga to stay limber and prevent injury.
Rest days: Allow your body to recover with light activity or complete rest.

Remember, recovery is where the results actually happen. Don’t skip it.

Bonus Tips and Hacks

Use Music or Podcasts

Create a killer playlist or listen to inspiring podcasts while working out. This can turn “have to” into “want to.”

Lay Out Your Clothes

Set your gear out the night before. This small visual cue can nudge you into action.

Reward Yourself

Set milestones and celebrate them. A massage, new workout clothes, or a guilt-free day off can keep you motivated.

Visualize Success

Mental imagery is powerful. Visualize yourself finishing a tough workout, hitting a goal, or walking confidently in your best shape.

Final Thoughts: Sticking to Working Out and Exercising Regularly

Sticking to a workout routine is not just about discipline or brute force—it’s about designing a life that supports movement. It's about integrating fitness into your identity, your environment, and your daily habits. When you shift your mindset from "I have to exercise" to "I get to take care of my body," everything changes.

You don’t need to be perfect. You just need to keep going. Show up for yourself, one day at a time. Let your workouts become a form of self-respect, not punishment. And over time, you’ll realize that this journey isn’t just about changing your body—it’s about changing your life.

So go ahead—lace up your shoes, press play on that playlist, and take that first step. Your future self is waiting, stronger and healthier than ever.

Keep moving. Keep growing. You’ve got this.

Lateef Warnick is the founder of Onassis Krown. He currently serves as a Senior Healthcare Consultant in the Jacksonville FL area and is a Certified Life Coach, Marriage Counselor, Keynote Speaker and Author of "Know Thyself," "The Golden Egg" and "Wear Your Krown." He is also a former Naval Officer, Licensed Financial Advisor, Insurance Agent, Realtor, Serial Entrepreneur and musical artist A.L.I.A.S.

How to Stick to an Exercise and Workout Routine