How to stay consistent and reach your fitness goals

Struggling to stay consistent with your fitness goals? You are not alone!

It’s easy to think that success only comes from following a plan perfectly, but the truth is consistency matters far more than perfection.

Success isn’t about getting everything right 100% of the time. It’s about showing up regularly, even when things don’t go to plan.

So how do you stay consistent and keep making progress with your fitness goals, even when things don’t go to plan? Here’s my guide on how to stay on track.

Focus on small, sustainable habits

With fitness goals it’s often the big, ambitious goal that gets us excited.

But you really want to start small. Have the big goal but lay the foundation with small, sustainable habits. These simple habits will fit into your daily life, are much more achievable and won’t lead to burnout. Meaning you will keep progressing, will stay consistent and won’t give up on your fitness goals.

If you’re training for a marathon, running three to four times a week consistently is better than trying to follow a six day plan perfectly but getting injured or giving up after two weeks.

If you are trying to build strength and fitness, short, effective workouts a few times a week will give you better results than sporadic, intense sessions.

Embrace imperfect workouts

Not every workout will feel amazing, and that’s okay!

A slow, short run when you are tired is still a win because it keeps your habit intact. Similarly, doing a 10 minute strength workout when you are short on time is better than missing it altogether.

The key is to keep going, even when things aren’t perfect.

Avoid the all-or-nothing mindset

Many people stop when they miss a workout or don’t follow their plan exactly. But progress isn’t about never missing a session, it’s about getting back on track when you do.

If you miss a run or a workout, don’t worry. Just pick up where you left off and keep going. But don’t be tempted to “catch up” and try and squeeze everything in. Just let that missed workout go, and carry on.

Track your progress (and celebrate)

Tracking your workouts is a great way to see your progress, and can also give you clues on what might not be working.

Notice that you seem to often miss your Friday workout? That probably means Fridays aren’t a good day for you, so try moving that workout to another day and see if that makes you more likely to do it.

And by tracking your progress you can clearly see what you have done, and then celebrate even if things didn’t go to plan. If one of your runs was slower or shorter than you would have liked, or if you only had time for a 10 minute workout this week, you can still see that you put the time in. And that consistency is worth celebrating.

Prioritise recovery and listen to your body

Consistency includes rest and recovery!

Overtraining leads to injury and burnout, which will set you back much more than missing a session here and there.

Runners should include rest days, easy runs, and strength training to stay injury free. When working out, alternate workout types, take recovery days and work on your mobility.

All this will all will help keep your body strong and healthy in the long run. Which is exactly what you want to achieve your fitness goals.

Remember your ‘why’

Your motivation might fluctuate, but remembering why you started can help keep you going.

Whether it’s completing your first 5k, running a marathon PB, feeling stronger, or improving your overall health, reconnecting with your goal will help you push through the days when you feel less motivated.

Want to stay on track with your running and fitness goals? Book your free discovery call to talk about your goals and what might be holding you back.