Many people wait until they feel motivated before starting a workout, but fitness experts say that approach often leads to failure. According to veteran personal trainer Caroline Idiens, motivation should not be the driving force behind exercise. Instead, she argues that building simple routines and habits is the key to staying consistent with fitness goals, even during busy periods.
Writing in The Telegraph, Idiens said the arrival of spring presents an ideal opportunity for people to refresh their fitness routines. Rather than promoting intense gym schedules or pushing individuals to extremes, she encourages practical strategies that are easier to sustain in everyday life.
Studies have shown that quick-fix fitness plans often fail to deliver long-term results. Many people who attempt drastic lifestyle changes struggle to maintain them over time. Research also suggests that by the end of January, up to 88 per cent of people have already abandoned their New Year’s resolutions, including plans to improve their health or exercise more regularly.
Habit Stacking Helps Build Consistency
Experts say one effective technique is “habit stacking”, which involves pairing a new habit with an existing routine. For example, someone might perform a short stretch or quick exercise immediately after finishing their morning coffee. Research published in Behaviour Research and Therapy found that behaviours connected to existing routines are significantly more likely to become consistent habits.
Reframing Your Identity Around Exercise
Another strategy involves reframing the way people think about exercise. Instead of saying “I’m trying to get fit”, individuals can shift their mindset to “I am an active person”. Behavioural author James Clear describes this as moving from outcome-based thinking to identity-based habits, a shift that can help reduce the all-or-nothing mentality that causes many people to give up.
Spending Time Outdoors Can Boost Motivation
Experts also highlight the benefits of spending time outdoors. Health guidance from the National Health Service suggests that activities such as brisk walking can improve stamina, burn calories and support heart health. Moderate exercise typically raises the heart rate and breathing but still allows someone to carry on a conversation.
Social Workouts Encourage Accountability
Working out with others can also increase consistency. Data from Nuffield Health indicates that more than one in four people now use exercise as a way to socialise. Many have joined communities such as running clubs, CrossFit groups or local fitness programmes, helping to rebuild social connections after the pandemic while encouraging accountability.
Choose Activities You Actually Enjoy
Another important factor is choosing an activity that genuinely feels enjoyable. Trying different forms of exercise such as running, swimming or dancing can help individuals find something they look forward to rather than viewing workouts as a chore. When exercise becomes enjoyable, experts say people are far more likely to stick with it over the long term.
Exercise As A Form Of Self-Care
Exercise can also be reframed as a form of self-care. Physical activity triggers the release of hormones and neurotransmitters, including endorphins and dopamine, which can elevate mood and reduce stress. This phenomenon, often referred to as a “runner’s high”, can leave people feeling calmer and more positive after a workout.
Track Your Progress
Tracking progress is another helpful tool. Writing down workouts, personal bests or time spent exercising allows individuals to see improvements over time. Even small achievements, such as climbing stairs without feeling breathless, can serve as meaningful milestones that encourage continued effort.
Consistency Matters More Than Motivation
Ultimately, Idiens stresses that consistency matters more than waiting for motivation to appear. Taking small actions, even on low-energy days, can gradually build lasting fitness habits and support better long-term health.
