How to Maintain Workout Motivation Long-term: A Guide for Busy Men on the Move

Staying fit, energized, and stress-free throughout the day with regular workout routines is as intriguing as it gets. But when life gets busy with a lot on your plate, it’s only natural for your workout motivation to go down the drain. 

Somewhere between juggling meetings, chasing after kids, and keeping up with work, the thought of the gym starts to feel like a never-ending battle. That’s where you ask yourself ‘How to stay consistent with working out?’ and seldom get an answer. 

If you’ve got a packed calendar where making it to the gym seems impossible, we’ve got you covered. Let’s explore how to stay consistent with working out, even when life gets hectic! 

Understanding the Motivation Slips & Struggles 

Getting started with a workout routine is one thing. Keeping up with it is another. Stats show that over 67% of gym memberships go unused, and it’s easy to see why. For men with a lot on their plates, finding the time and energy to work out is a mission impossible. Life gets in the way. 

This indicates that motivation isn’t the only factor hindering your workout routine. Once the initial excitement fades, old commitments take over, including: 

• Business Trips 

• Frequent Traveling 

• Family Events & Commitments 

• Meetings 

• Undone work 

If any of the above causes you to skip workouts, you’re not alone. Despite the busy routine, it’s still possible to maintain workout motivation long-term. 

How to Stay Consistent with Working Out? 

Did you know that 50% of gymgoers quit it within around months or so? It’s only natural to want to see how the other half of the folks miraculously keep up. Fortunately, there are multiple ways to maintain fitness consistency, even on your busiest days. 

Here’s a lineup of how to stay consistent with working out: 

Set SMART Workout Goals 

Before anything else, set small, measurable fitness goals. This is to remind yourself why you need a consistent workout routine in the first place. Instead of setting goals like ‘I want to get fit,’ aim for something like, ‘I’ll lose 5kgs after two months of consistent exercise.’ 

In addition to specificity, start small. First, set daily goals, then expand them to weekly, and finally, monthly. Plus, let your ‘why’ guide your goal-setting process. This way, it becomes easier to keep going even when excuses pile up. 

Make Exercise Feel Less like a Chore 

We tend to do things we enjoy (way more than what we’re obliged to do). The same applies to workouts. If you feel like your fitness sessions are a never-ending checklist item, it’s time to change the strategy. The good news is that fitting exercise into your routine doesn’t mean you’ll have to sacrifice things you love. 

Try to sneak exercise into your everyday routine. For instance, if there’s a gym near your workplace, head over there during quick breaks from work. Or, join a fitness class with your work buddy. Even the little things count! 

Stick to the 3 x 10 Exercise Rule 

If time is your biggest concern, there’s a smart way out. You can opt for mini workouts that add up in the long run. For instance, following the 3 x 10 exercise rule is an easy way to stay active without reorganizing your entire schedule. This requires you to take a 10-minute exercise session thrice a day. 

The best part? The 10 reps aren’t set in stone. It might account for quick squats, pushups, crunches, or even a ten-minute walk session. Lucky for you— these short activity bursts quickly add up. 

Start Off Slow 

When wondering how to stay consistent when working out, don’t try to do too much at once. You’re likely to burn out and exhaust yourself too soon. Some people take on strict diet practices, begin working out extensively, and follow a rigorous routine — all at once. As effective as it sounds, it hardly works. 

The secret is to start slow, especially if you’re a beginner. Even if you’re going for High-intensity Interval Training (HIIT), you don’t have to do it every day. You’re not running a marathon - so don’t forget to include rest days into your routine. 

Build a Routine that Works For You 

When it comes to exercise, what works for others might not work for you. It’s worth building a routine that works for you. 

The best routine is the one you can comfortably stick with. If you wake up early and tend to be caught up the entire day, make time in the morning for a quick workout session. On the flip side, if evenings are freer for you, use them to take a short trip to the gym. Remember: The goal is to be consistent, not perfect. 

Pro tip: Don’t forget the link between exercise and quality sleep. The better you sleep, the more you stay motivated for workouts. 

Find a Workout Partner 

Research reveals that finding a fitness partner actually helps you work out for longer. While many ignore it, the impact of having a social exercise buddy can work wonders. Knowing a friend or trainer is waiting is the motivation boost you need, even on the busiest days. 

This way, you keep track of each other’s workouts without even realizing it. Better yet, you can use this chance to socialize, chat during breaks, try out new exercises, and take on newer challenges every day. This way, you might also help each other understand how to stay consistent with working out.

Break Up Your Workout Routine 

In your quest ‘How to stay consistent with working out?’ Another fantastic tip is to go for a split workout schedule. Sometimes, longer workout hours can be overwhelming, and splitting them into more manageable sessions is just what you need. Quick gym sessions or smaller exercise sessions during family time can add up without draining your energy. 

Reward Yourself Frequently 

While you make efforts to stay consistent, acknowledging your efforts and rewarding yourself for keeping up should be on your list, too. Treat yourself to something you enjoy, so every time you attain your goals, it scales up your motivation. While you figure out how to stay consistent with working out, reward yourself with:

• A day off 

• Therapeutic massages or a spa day 

• Watch a movie 

• Do something you enjoy 

Work Out from Home 

Don’t have enough time to hit the gym? It’s entirely possible to work out from home and get the results you’re aiming for. Knowing how to plan a workout routine can help you pull it off, no matter where you are. This helps you exercise on your own terms and is especially helpful if you’re a busy man. 

The best part? Working out from home doesn’t require much. Small bodyweight exercises like squats, crunches, and planks are a good way to start. Even a yoga mat and a bit of knowledge are enough for core workouts! 

Don’t Be Hard on Yourself 

If you’re unable to accomplish your goals, don’t just beat yourself up - try something else. You don’t have to push yourself to the max every day. Adopt a mindset that if a certain thing doesn’t seem to work, there’s always an alternative to turn to. 

Additionally, it's important to listen to your body rather than exhausting yourself to attain unrealistic goals. What's more, try to make workouts fun — involve friends, try exercise videos, or add your favorite songs to stay motivated all along!

Cnervil’s One-on-one Coaching: Your Ultimate Workout Solution 

If nothing seems to help, how to stay consistent with working out? Try out Cnervil’s one-on-one coaching to break away from stressful routines and make exercise a fun part of your day that you no longer miss. 

Cnervil offers customized workouts, expert mind techniques, nutritional coaching, and a lifetime of guidance — all in one training program. The program connects you to experts who know all it takes for you to commit to a successful workout routine. If you're ready to transform your way of life into a healthier one, this coaching program is just what you need! 

FAQs 

What is the Best Time to Work Out for Busy Men? 

While it depends on one’s routines and preferences, studies show that working out around 7 am in the morning yields the best results. Naturally, morning exercise has fewer distractions and crowds, letting you better execute your fitness regime. You may also experiment with different times to see which works best for you. 

Will Frequent Traveling Affect My Workout Consistency? 

Luckily, you can stay consistent with your workout routine even while on the go. The trick is to plan smart, carry portable exercise equipment like mats, and research hotel gyms. Fitness apps can also help you keep up with your goals. 

Can I Attain My Fitness Goals Without Going to the Gym?

Absolutely. A gym is no prerequisite to staying fit, especially if you’re a busy man. Bodyweight exercises, home equipment, and training classes can help you climb up to your fitness-goal pyramid without a gym membership! 

Conclusion

The idea of how to stay consistent with working out isn't as daunting as it seems.   

But here's the lowdown: setting smart goals, simplifying things, and finding a routine that works best for you is the ultimate secret. Just watch out for rough workouts; they may drain your motivation levels sooner than you think! 

If you're still unsure how to stay consistent with working out, get in touch with Cnervil to work your way to your fitness goals!