How to Build a Workout Routine You’ll Actually Stick To

Spoiler Alert: You Don’t Need More Motivation

Most people start a new workout plan with the best intentions.

"This time I’m doing five workouts a week. No excuses."

Day 1: Crushing it.
Day 2: Sore but motivated.
Day 3: Busy schedule. Missed workout.
Day 4: Guilt.
Day 5: "I’ll just start again Monday."

Sound familiar?

Here’s the truth:

Big, all-or-nothing goals are exciting—but they rarely stick.
What sticks? Small, realistic routines that you can do even on your worst days.

Let's build a plan you actually want to keep showing up for.

Step 1: Start With Your Schedule (Not Someone Else’s)

Your routine has to fit your real life—not an imaginary, perfect version of it.

Ask yourself:

• How many days a week can I realistically commit to right now?

• How much time can I actually carve out without stressing?

If it’s two days a week for 30 minutes, that’s awesome.
If it's three days at 45 minutes, great.

Consistency matters more than intensity.

Step 2: Focus on Full-Body Strength Training

If you’re working out 2–4 times a week, full-body workouts give you the best bang for your buck.

Each session should cover:

• Lower body (squats, lunges, deadlifts)

• Upper body push (push-ups, presses)

• Upper body pull (rows, pull-ups)

• Core work (planks, carries)

This way, even if you miss a workout, you're still training your whole body across the week.

Step 3: Keep the Workouts Short and Focused

You don’t need to live at the gym.

Aim for:

• 30–45 minutes

• 5–7 exercises

• 2–3 sets each

That’s it.

Short workouts remove the "I don't have time" excuse and keep you coming back.

Step 4: Build in Flexibility

Life happens.
Kids get sick. Meetings run late. You forget your shoes.

Plan for it:

• Missed a workout? No guilt. Just get the next one.

• Tired or stressed? Do a shorter, lighter session instead of skipping entirely.

• Traveling? Bodyweight workouts or a simple walk still count.

Success isn’t about doing it perfectly—it’s about staying in the game.

Step 5: Track Wins That Actually Matter

Forget chasing the scale or trying to match a social media highlight reel.

Track things that keep you motivated:

• How many workouts you complete each week

• How your strength improves over time

• How you feel (energy, mood, sleep)

Small wins build momentum. Momentum builds consistency. Consistency builds results.

The Bottom Line

If you want a workout routine that actually lasts, make it doable, flexible, and focused on progress—not perfection.

Start small.
Stay consistent.
Adjust when needed.

The magic isn’t in the perfect program—it’s in showing up, over and over, until it’s just part of who you are.

Pro Tip

Pick how many days you can commit to for the next 2 weeks.
Make it feel a little too easy.

Nail it. Celebrate it. Then build from there.

Want help creating a plan that fits your real life and actually sticks?

Book your FREE Intro Session at FIT40 and let's build something sustainable together.

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