Staying Consistent With Exercise In The New Year

Staying Consistent with Exercise in the New Year | Alpha Sports Maidstone

The New Year brings with it a fresh start and new goals. For many of us, one of those goals is to exercise more and get in shape. But how many times have we started strong, only to fizzle out a few weeks later? 

Staying consistent with exercise is often easier said than done. But with the right mindset and strategies, you can make this year the year you stick to your fitness resolutions.

Every January, countless people join gyms, buy fitness equipment, and make promises to themselves to get fit. However, by February, the enthusiasm has often waned and the exercise routines have been abandoned. 

Why is it so hard to stay consistent with exercise? It could be due to a lack of motivation, unrealistic expectations, or simply not having a plan in place.

If you want to make this the year you finally achieve your fitness goals, it’s important to understand the key components of staying consistent with exercise. 

From setting realistic expectations to finding an activity you enjoy, some strategies can help you stay on track and make exercise a regular part of your life.


5 Bulletproof strategies to stay consistent with exercise


  1. Set goals
    • Find your “why”: What motivates you? Better health, energy, stress relief? Connecting to your purpose will fuel your commitment.
    • SMART goals: Set specific, measurable, achievable, relevant, and time-bound goals. Instead of “get fit,” aim for “jog for 30 minutes twice a week for the next 3 months.”
    • Focus on progress, not perfection: Celebrate small wins and don’t be discouraged by setbacks.
    • Make your goals personal: Choose activities you enjoy, whether it’s a yoga class, a dance session, or a brisk walk outdoors.Staying Consistent With Exercise In The New Year | Alpha Sports Maidstone
  2. Plan and prepare
    • Apps and online resources: There are countless apps and online platforms offering workout routines, fitness trackers, and motivational tips.
    • Personal trainer: Consider working with a personal trainer to create a personalised program and provide guidance.
    • Schedule workouts: Treat exercise like an important appointment. Block out time in your calendar and stick to it.
    • Prepare your workout gear: Lay out your clothes and equipment the night before to avoid morning excuses.
    • Start small and scale up: Don’t overwhelm yourself. Begin with manageable sessions and gradually increase duration or intensity.
    • Find a workout buddy: Having someone cheer you on can boost accountability and make workouts fun.
  3. Make exercise enjoyable
    • Variety is key: Mix your routine with different activities to prevent boredom.
    • Explore new ways to move: Try online fitness classes, join a sports team, or discover a new outdoor activity.
    • Fitness challenges: Joining online or community fitness challenges can add an extra layer of fun and motivation.
  4. Overcoming challenges
    • Listen to your body: Take rest days when needed and adjust your intensity based on how you feel.
    • Plan for obstacles: Anticipate challenges like bad weather or busy schedules. Have alternatives ready, like shorter at-home workouts.
    • Don’t give up: It’s normal to have off days. Just get back on track with your next workout.
    • Focus on the benefits: Remind yourself how good exercise makes you feel, both physically and mentally.
  5. Stay the course
    • Track your progress: Monitor your fitness journey using a tracker, journal, or photos. Seeing your improvement can be a powerful motivator.
    • Celebrate milestones: Acknowledge your achievements, big or small. Treat yourself to a non-food reward for reaching a goal.
    • Be kind to yourself: Slip-ups happen. Don’t beat yourself up. Getting back on track and remembering progress, not perfection, is key.

Sports therapy for enhanced support

Sports therapy is a specialised field within the realm of physical therapy that focuses on the prevention and treatment of sports-related injuries. It plays a crucial role in helping athletes of all levels stay consistent with their exercise routines in the new year.

One of the main challenges individuals face when trying to maintain consistency with exercise is the risk of injury. Pushing too hard or not warming up properly can lead to strains, sprains, or more serious injuries.

Sports therapists can help athletes develop proper warm-up and cool-down routines, provide exercises to strengthen specific muscle groups, and offer guidance on injury prevention and proper exercise techniques.

Staying Consistent With Exercise In The New Year | Alpha Sports Maidstone

Final thoughts

Staying consistent with exercise in the new year is the key to achieving your health and fitness goals. Remember, it’s not about the number on the scale or the amount of time spent at the gym – it’s about creating a sustainable lifestyle that supports your well-being. So, commit yourself and prioritise your fitness routine.

With dedication and perseverance, you’ll not only see physical changes, but you’ll also build a stronger, more confident version of yourself.

Here’s to a new year filled with strength, resilience, and a healthier you! Good luck with your fitness journey in 2024 and beyond!


Book an appointment at Alpha Sports Medicine and experience the tremendous success of sports therapy.

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