Starting a fitness routine can feel overwhelming, especially if you’re new to exercise or trying to reintegrate it into your life after a break. The first step is often the hardest. For example, if I told someone with no training experience to train five times a week for one hour, that would be impossible. If you set an unattainably high goal, it can be easy to get discouraged.
The Challenge of Starting
When I first started trying to help my wife find time for exercise, I encountered a common problem: how to balance everything. With three young children to look after, a demanding work schedule, and the countless other responsibilities that come with family life, exercising consistently was at the bottom of the list. However, once our youngest turned 18 months old, she decided she wanted to prioritise her health and make time for exercise.
This decision opened up the conversation, and her question to me was simple yet profound: “Sam, what should I do, and how do I do it?” Many people ask this question when they first begin their fitness journey, and it requires careful consideration.
Start Small and Set Realistic Goals
The first answer I gave her was key: “What do you enjoy?” This question is crucial because it sets the foundation for a sustainable routine. If you’re prescribed something you dislike, no amount of willpower can keep you going long-term. In my wife’s case, she told me she enjoyed running. So, instead of pushing her into weightlifting or something else she wasn’t interested in, I agreed that running was a great place to start.
Starting small is essential. Setting a goal that’s too large right away can lead to burnout. For example, if I told someone with no training experience to exercise five times a week for an hour, it would be an unrealistic expectation. It’s much more effective to build discipline gradually, allowing time for adjustments and growth.
Creating a Routine That Fits
One of the most important things we did to make exercise a habit was to incorporate it into our weekly routine. We have a whiteboard in our kitchen where we organise the family’s schedule from work commitments to children’s extracurricular activities, and reminders. Every Sunday evening, when the kids are in bed, we review the week ahead and add my wife’s two running sessions to the board.
This simple yet effective strategy helped us make exercise a non-negotiable part of our week. We identified two mornings before school when I could manage the kids and get them ready while my wife went out for a 45-minute run. This approach has been extremely effective because it aligns with her existing routine and is a commitment that feels achievable.
Making Small Compromises for Big Results
To make this work, we did have to make a small compromise – getting to bed earlier on the days my wife runs. Rather than staying up late, we aim to be in bed by 9:30 or 10:00 PM, allowing us to wake up at 6:30 AM to start the day with a run. The goal isn’t to make big, sweeping changes all at once but to adjust in small ways that make consistency possible. This small adjustment has allowed us to avoid feeling sleep-deprived while making time for the things that matter.
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Incorporating Strength Training
While running has been the focus of my wife’s routine, I also introduced a short strength training session afterward. I advise 10 minutes of weight training when she returns home, as it has numerous benefits for overall health. Although she doesn’t enjoy lifting weights, doing it in short, manageable bursts makes it more tolerable.
We agreed on three simple exercises to do in the garage gym, taking just 10 minutes. This bite-sized approach allows her to build muscle without feeling overwhelmed by a longer session. Adding strength training has not only helped with muscle building but also complements her running by enhancing her overall fitness and injury prevention.
The Power of Consistency
Building discipline in exercise doesn’t require an intense commitment to hours of training. The goal is consistency, and that comes from starting small, doing what you enjoy, and making exercise a natural part of your routine. Over time, these habits will build momentum, and what once felt like a challenge will become a rewarding part of your daily life.
For most people, the ideal goal isn’t to exercise every day or for long hours. Three to four 30-45 minute sessions per week are more than enough to achieve and maintain a healthy lifestyle. If you make realistic, enjoyable goals and stick to them, you’re closer than you think to becoming the best version of yourself.
Here are my top 5 tips to stay consistent:
- Start Small: Begin with manageable goals that fit your current lifestyle, like 10 minutes of activity a day. It’s better to build consistency gradually than to aim for perfection from the start.
- Find What You Love: Choose activities you genuinely enjoy, whether it’s walking, dancing, cycling, or strength training. Exercise feels less like a chore when it’s something you look forward to.
- Schedule It: Treat exercise like an important appointment. Block out time in your calendar and stick to it, just like you would for work meetings or social plans.
- Focus on Progress, Not Perfection: Celebrate small wins, like completing a week of workouts or increasing your strength. Progress is motivating and builds confidence over time.
- Prepare Ahead: Lay out your workout gear the night before, plan your sessions, and remove potential excuses. Making it easy to get started increases the likelihood that you’ll follow through.
Improving your health doesn’t require drastic changes overnight. By starting small, committing to activities you enjoy, and incorporating exercise into your weekly routine, you can create a disciplined, sustainable habit. It’s about progress, not perfection.
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