New Year, Stronger You

How to Create a Sustainable Fitness Plan and Stick to It

An Athlete listening to songs.

As the new year approaches, many of us think about making positive changes in our lives, including improving our fitness and health. However, it is a fact that 80% of New Year’s resolutions fail within 2 months, and fitness resolutions, in particular, are the most difficult to maintain. So, the question arises, how do we create a fitness plan that is sustainable and will actually help us achieve our goals? Well, the key to a sustainable exercise routine is to start with the fundamentals and work your way up the fitness ladder. This is the exact opposite of what we usually decide when we want to become fitness enthusiasts each year. Read this article till the end to know all the essential tips for creating a routine that you can stick to for the long term:

Tips for Creating a Sustainable Workout Routine:

1. Set Realistic Goals

Make SMART goals, i.e., specific, measurable, achievable, relevant, and time-bound. This means that your goals should be clear and specific so that you know exactly what you are working towards, and they should also be achievable so that you can realistically accomplish them within a certain time frame. Let’s understand the SMART approach with an example: Most people set goals like they want to get healthy this year. Getting healthy is not a SMART goal as it is too broad and can be achieved through various means. To make it more manageable, try breaking it down into specific actions, such as losing weight, exercising, or quitting smoking. This will allow you to focus on specific steps to help you achieve your overall goal of improving your health. A few other examples of SMART goals are

  • “I plan to go for a walk for 30 minutes every day, 5 days a week.”
  • “I want to do 10 push-ups each day for a month”.
  • “I will switch to drinking water instead of soda for the whole week.”

Setting realistic fitness goals is important because it helps you plan your fitness journey in an achievable and sustainable way. Also, setting achievable goals can help you stay motivated and committed to your fitness routine. It’s crucial to think carefully about how you set your fitness objectives because if you don’t do it at the outset of your fitness journey, you might already be limiting your success.

2. Stick to a Plan

It is crucial to start with a realistic plan in mind. We often get carried away while we are creating our new year’s resolutions and end up falling back into our old habits. Answer the following three questions prior to beginning your exercise regimen.

1. When Will You First Work Out?

Choose three days and times that work for you and stick to them so that you exercise at the same time every week.

2. What Type of Exercise Will You Do?

The best exercise is the one you enjoy and gives you the desired results. Choose an exercise that is effective for you instead of worrying about what others are doing. Choose from exercises such as cycling, running, weightlifting, treadmill walking/running and stair climbers!

3. Third, How Long Will You Spend Working Out?

Start with just 10 minutes per session and gradually increase it to at least 30 minutes. You’ll be more likely to stick with your routine if your starting point is realistic and you can always add more workouts with time.

 Workout plan Journal

3. Focus On Progress, Not Perfection

Achieving your fitness goals can be challenging, but it’s important to remember to focus on progress rather than perfection. Doing so will allow you to celebrate small wins and accomplishments along the way, which can help you stay motivated and keep going.

If you’re struggling to commit to an exercise routine, it’s important to remember that any amount of physical activity is better than none. Don’t worry if you can only manage to fit in one walk or a couple of visits to the gym each week. It’s ok if you miss a day or two – the important thing is to keep coming back and gradually building up your fitness level. Keep in mind that starting small can help you build towards a more sustainable and healthier lifestyle in the long run, and it’s okay if your exercise routine is not “perfect.” There is no such thing as a perfect workout routine.

Also, setbacks and failures are a natural part of any journey, and this is especially true when it comes to fitness. By focusing on progress, you can learn from your mistakes and use them as opportunities to improve and grow. This mindset can help you bounce back from setbacks and stay resilient in the face of challenges.

4. Find a Workout Buddy

To help you stay on track, consider enlisting the help of a friend, family member, or personal trainer who can support and motivate you. It is easier to follow a workout regimen when you are not exercising alone. Make sure to bring a friend along so you can encourage and hold each other accountable. Having a support system can really help you stay on track while you’re trying to get fit. You can also consider joining a gym or fitness class or participating in a group fitness challenge or competition. This can provide a sense of community and accountability, which can help you stay committed to your fitness plan.

Couple working out in a gym

5. Fuel Properly for Your Workouts

Proper nutrition and exercise go hand in hand because it helps to support your body’s physical and cognitive functions, which are necessary for optimal performance during exercise. When you eat a balanced diet that includes a variety of nutrient-rich foods, you provide your body with the fuel it needs to sustain energy, repair tissues, and support overall health and well-being.

Without adequate nutrition, your body may not have the energy or nutrients it needs to support your workouts, which can lead to fatigue, reduced performance, and a decreased ability to recover from exercise. Proper nutrition can also help to prevent injuries, illness, and other health problems that can disrupt your workout routine.

By eating a healthy, balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, you can support your body’s physical and cognitive functions, improve your performance during exercise, and create a sustainable workout routine.

If you wish to know more about what constitutes a balanced diet, read our blog that explains the ultimate guide to a balanced diet.

girl holding a bowl of salad.

6. Hold Yourself Accountable

Holding yourself accountable helps you stay committed to your goals and motivate you to continue exercising. When you hold yourself accountable, you are more likely to follow through with your workout plan and make the necessary effort to see results. This can involve setting specific goals, tracking your progress, and making adjustments to your routine as needed. Use a fitness tracker or journal to keep track of your workouts and progress. Celebrate your achievements and reward yourself for meeting your fitness goals. This could be something small, like buying yourself a new workout outfit or treating yourself to a massage.

Accountability can also help you stay on track when it comes to other aspects of your fitness routine, such as eating a healthy diet and getting enough sleep. It can be easy to fall off track and make excuses for not exercising or eating well but holding yourself accountable can help you stay focused and motivated to maintain a healthy lifestyle.

Overall, accountability is a key factor in creating a sustainable workout routine and achieving your fitness goals. It can help you stay committed and motivated, and it can also help you make progress and see results over time.

7. Expect Setbacks

It’s important to remember that setbacks are a normal part of the process of creating a sustainable workout routine. Everyone has setbacks from time to time, and it’s essential to stay positive and not let it discourage you. Setbacks can actually be opportunities for learning and growth. They can help you identify areas where you can improve and help you become more resilient and better equipped to handle challenges in the future.

 A group of people doing Yoga.

Begin Your Fitness Journey With Vision Sports Club

As you gear up for your New Year’s resolution fitness journey with SMART goals in mind, we wanted to let you know that Vision Sports Club has all the resources you need to succeed. Our 50,000 square foot facility features top-of-the-line equipment, a variety of group exercise classes, personalized training, and nutritional support to give you a personalized fitness experience. So, let’s make this new year our best yet! By focusing on incremental progress, creating a personalized fitness plan, and sticking to a balanced diet, we can kick off 2023 on the right foot and set ourselves up for success. Happy New Year, and here’s to a healthy and fit new you!


Vision Sports Club Front View from Outside