Remember when you swore Monday would be different? You’d start working out consistently, get healthier, have more energy… but Monday came and went, and nothing changed. Sound familiar? You’re not alone. I’ve been there too.
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In 2019, exercising felt like something other people did. It wasn’t me. Then, I got invited on a trip to Mexico. I wanted to feel my best, so I decided to start working out as a BIG beginner.
I jumped into YouTube workouts, hoping to have visible abs. That was my only goal.
When I started seeing results, the trip got canceled. Disappointing? Yes. But I kept going.
Two years later, I’m in the best shape of my life. It wasn’t about willpower. It was about taking small, doable steps.
The Secret Weapon to Start Working Out Consistently
Studies show it takes around six weeks to form an exercise habit. You can make it easier with mini habits.
What are mini habits?
They are small, daily actions. Some of their advantages are:
- They are flexible.
- They are “Too small to fail.“
- They build consistency.
- They need little energy.
They are more powerful than big, infrequent efforts.
“No matter how slowly you go, as long as you do not stop.” Confucius
How to Start Working Out Consistently as a Beginner: Mini-Habits That Work
Exercising is challenging. It has two important moments: Getting started and staying consistent. Mini habits will help you go through both of them.
Getting Started:
- Set an alarm: Daily, at the same time. This is your cue to move.
- Prep your gear: Lay out clothes and shoes the night before.
- Schedule 10 minutes: Start with short routines. It’s less overwhelming, and you might do more.
- Try booster breaks: These are short bursts of activity. 10-15 minutes of stretching, meditation, or light movement. Eliminate the “I don’t have time” excuse.
- Pick a program: Decide ahead of time. This YouTube Channel has great examples for any level.
Staying Consistent:
- Play Music/Podcasts: Make it enjoyable! Listen to uplifting tracks. You will stick to an activity you enjoy (Intrinsic rewards).
- Reward Yourself: Immediate rewards matter. A bath, a healthy treat, anything positive. Do it right after exercising.
- Find a Workout Buddy: Invite someone to join you. Shared motivation is powerful. This is a great way to work out consistently.
Example Mini Habit Routines:
- At Home: Put on workout shoes and do 5 squats. This is a great way to start working out at home.
- At the Gym: Drive to the gym parking lot. Walk inside for 5 minutes. This helps if you want to start working out at the gym.
Creating Your Own Mini-Habits to Start Working Out Consistently
Small habits are the best way to achieve your goals. Follow these three “mini habit rules”:
- Keep it under 3 minutes.
- Do it at least once a day.
- Phrase it positively (e.g., “I will walk for 5 minutes” instead of “I won’t sit all day”).
Common Mistakes to Avoid
People who want to start working out consistently make this all the time:
- Relying on Willpower: Self-control is unreliable. Try mini habits instead.
- Ignoring Obstacles: Identify what’s holding you back (time, equipment, etc.).
- No tracking your time: Understanding how you spend your day helps you find times to exercise.
Understanding the Exercise Habit
Exercise has two parts: cognitive (deciding to do it) and habitual (doing it). It all starts with the intention.
Once you make a decision, use the mini habits shared and create a strong habit of exercising.
Start with small exercise routines and be patient.
Your Turn to Start Working Out Consistently
Exercise is more than physical. It’s about feeling good, preventing illness, and living better. You can start working out consistently as a beginner by starting small.
Two years ago, I was where you might be now. But those mini habits changed everything. I now exercise five days a week. I feel strong, healthy, and confident. You can, too.
What mini habit will you start today? Share your plan in the comments!
Or, share this post with a friend who needs this encouragement.
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. This means I get commissions for purchases made through links in this post.
Deanna | Life By Deanna says
Keeping your workout clothes and equipment close is a great tip! I find for myself, if all the steps to working out is stupid easy then I have no real excuse not to do it!
Nury - Her New Habits says
Exactly, all we have to do is simplify the whole process that way we can be more consistent with our workouts.
Cindy Mom the Lunch Lady says
Now that I have returned to work full time, I have been struggling with working out. I work a fast paced job on my feet for 8 hrs a day, so when I get home, I am beyond exhausted. I keep forgetting that even a quick 10 minute workout would make a world of difference. Thanks for the reminder!
Nury - Her New Habits says
You’re welcome. If 10 minutes is what you can commit to doing every day, do it. With consistency, you will create the habit of exercising.
Hard Knock Mama says
Great tips! I work from home and I’m lucky if I get to escape to go to the gym before my kids get home. It’s important to do what you can at home even if it’s just 20 minutes. Your body will thank you!
Nury - Her New Habits says
Thanks! I can imagine it gets more complicated with kids around, but I’m glad that you still try. As you said only 20 minutes a day is enough and will give you a lot of benefits.
Thrive with Mariya says
A cute workout fit always does the trick for me. I think most of the time I’m motivated to work out just because of great leggings. 😃 I love all the tips you’ve suggested, thank you for sharing 🙂
Nury - Her New Habits says
That’s a great way to motivate yourself to work out. Glad you like these tips 🙂
W. Santiago says
I like your writing style and suggestions. Thanks!
Nury - Her New Habits says
Thank you! 🙂
Amy says
This post is very helpful! I am one who definitely struggles with working out.
Thanks for these tips.
Nury - Her New Habits says
I’m glad you find her helpful. You’re welcome!!
Mehaa says
Oh cute workout clothes always do the trick for me. This is so beautifully written and very apt!
Nury - Her New Habits says
Yeah, cute workout clothes always work for me too. Thank you!!
Shea Hulse says
Great tips, thanks for sharing! I never used to work out; I felt my job was physically demanding enough. But since I had kids and stayed home with them, I am glad I started a workout routine at home. It’s so refreshing!
Thrive with Mariya says
I love the mini habits you suggested! It really starts with small steps, taken consistently. Great read 🙂
Nury - Her New Habits says
Yes, it is important to take small steps to start working out consistently 🙂
Christy says
Omg you was really talking to me, I procrastinate so much about working out. You really hit home with this one. I love the tips you gave and will use them. Love your post.
Nury - Her New Habits says
Many of us procrastinate about working out. I hope you can use these tips to start working out consistently and stick to it 🙂
Chunte says
I like the idea of mini habits. I think these tips could apply to lots of wellness habits as well.
Nury - Her New Habits says
I love mini habits too, they are so easy to add to our routines. That’s right, the basics share here to start working out consistently can be used in a lot of other healthy habits you want to create.
Fatin says
Thank you! This is such a great tips. I enjoy reading it❤
Nury - Her New Habits says
You’re welcome!! So glad you like it 🙂
ANGELICA says
Great tips!
Nury - Her New Habits says
Thanks!