How to Develop a Consistent Exercise Routine

Let’s face it — staying motivated to exercise isn’t as simple as the fitness influencers make it out to be. From depleted energy levels to busy days that have you craving a binge-watching session on the couch, finding the drive to work out can feel like that final stretch of your evening run — difficult.

Fortunately, building a consistent exercise routine is all about taking small, sustainable steps that fit into your lifestyle, not an all-or-nothing approach. Whether you want to build muscle, tone your upper body or manage body weight, your ideal fitness routine is waiting to be discovered.

To help you develop an exercise routine you love (and love to stick to), we’re sharing our favorite workout schedule tips below.

Step 1: Identify Your Fitness Goals

For this first step, you won’t even need to get off the couch. Simply spend some time identifying your fitness goals, and don’t be afraid to dive into the nitty-gritty details.

Are you aiming to build strength, improve endurance, lose weight or simply figure out how to boost energy? And, even more specifically, how much weight do you want to be able to lift after six weeks, how far are you hoping to run, and how much weight are you looking to lose? The more specific you can be, the better.

In fact, when developing your goals, think SMART:

• Specific – Clearly define what you want to achieve from your workout routine. Instead of just saying, “Get fit,” specify whether that means running a 5K, building muscle mass and lifting 100 pounds or reducing body fat by a certain amount.
• Measurable – Ensure your goal can be tracked. If your aim is weight loss, decide exactly how many pounds or inches you want to lose and set benchmarks to track your progress over time. If your goal is building strength, set a schedule of increments to how much you’re aiming to lift each week.
• Achievable – Be realistic about what’s possible. Setting a goal to run a marathon next month might be too ambitious, but committing to three weekly runs is doable and perhaps still just as challenging.
• Relevant – Align your goals with what truly matters to you. If your goal resonates with your personal values or lifestyle, you’ll be more motivated to stick with your fitness routine, even when motivation wanes. For example, if you value spending time with family, setting a goal to be fit enough to play active games with your kids can make your workouts feel more meaningful.
• Time-bound – Set a deadline to keep yourself accountable. Whether it’s losing 10 pounds in 12 weeks or increasing your squat weight in two months, having a timeline gives you a clear target to aim for and stick to.

Step 2: Create a Schedule

Every Sunday, sit down with yourself to craft a workout routine schedule that aligns with your upcoming tasks and responsibilities. Carve out times throughout the week that you can dedicate fully to regular exercise, whether it’s in the morning before work, during your lunch break or in the evening after dinner.

Consistency thrives on routine, so treat these workout times as non-negotiable appointments, like you would a doctor’s or therapy appointment. Set reminders on your phone or calendar to reinforce these commitments and help you stay on track.

That said, taking rest days is just as important to balance exercise with recovery.

Incorporate rest days into your schedule to allow your muscles time to recover and rebuild. This not only prevents burnout and workout fatigue but also enhances performance and reduces the risk of injury.

And always listen to your body — if you’re feeling particularly fatigued, don’t hesitate to adjust your workout plan or swap in a lighter physical activity, like yoga, aerobic exercises or a gentle walk. Balancing routine with flexibility ensures that your workout plan remains sustainable and enjoyable.

Step 3: Track Your Workouts and Progress

Tracking your workouts and progress is crucial for maintaining motivation and ensuring that you’re moving toward your fitness goals.

Start by documenting each workout session, noting the exercises performed, the duration and the intensity — as well as how your body and mind felt during the workout. Did your legs feel especially weak after your third day of squats or did you find it mentally difficult to complete your run? Paying close attention to these details can help you amend your future workouts to prioritize your mind and body and avoid burnout.

To help you stay on track, you can also utilize:

• Fitness apps
• Journals
• Activity logs
• Progress charts

Joining a fitness community with similar goals can also help you stay motivated in your training.

In addition to tracking workouts, measure your progress in other ways, such as:

• Taking body measurements
• Monitoring changes in endurance
• Assessing your mental health
• Noticing increases in strength

And, of course, don’t forget to celebrate your victories — no matter how small.

Step 4: Build Habits

When first getting into a consistent exercise routine, it can be difficult to stay motivated. To help build the habit of regular exercise, experts recommend:

• Starting small – So, you’ve set a goal to run 10 miles by the end of 12 weeks. As you embark on your fitness journey, starting with shorter, more manageable workouts can be incredibly effective. Begin with mini workouts — just five minutes at a time. This approach helps you overcome mental barriers and excuses. While finding 30 minutes for a long run might seem daunting, committing to just five minutes of running around the block is a much more achievable way to knock out your cardio exercise. These brief, consistent efforts build momentum and gradually enhance your stamina, making the larger goal seem more attainable. If shorter interval workouts sound appealing to you, you might consider the benefits of HIITexercise programs.
• Making it fun – Your strength training workout doesn’t need to be performed at a gym or in front of a mirror. To make it more enjoyable, grab your handweights and put on your favorite TV show. Or, play your favorite, energy-packed songs and opt for a music-fueled dance workout. You could also try outdoor exercises or join a fitness class that feels more like a social event than a workout.
• Staying flexible – Life can be unpredictable, so it's important to remain adaptable with your exercise routine. If you miss a scheduled workout, don’t get discouraged. Instead, find a different time or activity that fits your day. Whether it’s a quick bodyweight exercise routine at home or a brisk walk during lunch, being flexible ensures that you stay on track without feeling overwhelmed.

Step 5: Fuel Your Exercise Routine With INVIGOR8

Setting realistic goals, creating a feasible schedule and tracking your progress are the crucial first steps toward building a consistent exercise routine, whether you're weight training to build muscle, dabbling in aerobic exercise or simply getting your heart rate up with an at-home workout.

To maintain your motivation and energy levels, a well-balanced diet is also important.

For a convenient mix of protein and essential nutrients, there is the INVIGOR8 All-In-One Superfood Protein Shake made from our organic superfoods powder. Packed with protein powder ingredients that include 20 grams of protein and 18 vitamins and minerals per serving, it’s your one-stop shop for consistent nutrition and energy.

Explore our four delicious flavor options today on their own or in our complete weight loss kit.

Sources:

1. Mind Tools. SMART Goals
2. NBC. 6 mental tricks tricks that help make exercise a habit
3. Scripps. 7 Tips to Get You Exercising Consistently