How to Create a Workout Plan That Sticks

How to Create a Workout Plan That Sticks

With a new year often comes new fitness goals, and we’ve all been there where we say “this time I’m going to get in shape”. Next thing we know, it has been a couple of months and the motivation has faded, we have lost focus and we have fallen off of our workout plan. This also may not be the first year that this has happened. So, how to we break this cycle? How do we create a workout plan we will actually stick to this time? Well, here are 5 tips to create a workout plan you will actually stick to:

Find out how much time you can realistically dedicate then schedule it.

We all live very busy lives and spending 2 hours in a gym is not realistic for the majority of us. Take a look at all your other time commitments and find out how many days a week and for how long you can workout. For example: I can dedicate 4 days a week for 45 minutes to 1 hour, to working out. Then, schedule your workout into your day like you would an appointment, and don’t cancel on yourself.

Find something you love

There is no one right way to workout and there are so many ways that you can be active. Give yourself an opportunity to try different styles of working out. Now a days, there are so many options from bodybuilding and performance training to group fitness classes and yoga or a combination of them. You may find that you fall in love with the one you least expect to.


Be prepared and set yourself up for success by getting everything you need ready ahead of time. Pick out a workout outfit that you feel confident in and set it out so it is ready to go in the morning. Grab a water bottle, headphones, snack, and whatever else you may need before, during, or right after your workout and pack it in your gym bag. Then, set it by your door or in your car. This ensures that you won’t forget anything you may need that could potentially deter you from going to the gym or doing your workout. 

Find your “why”

My next tip is to really dig deep into why you are wanting to get in shape. Do you want to have an easier time moving around? Do you want to set an example for your kids? Do you want to be the healthiest version of yourself? Do you want to prove that you can challenge yourself? This will be your driving force that keeps you going when motivation fades away.


Are you someone that prefers to workout with a buddy or needs someone to push them to keep going? If you are struggling to stick to your routine, ask others to hold you accountable. Ask a friend to go to the gym and workout with you or ask them to remind you of your why when you are struggling. If you need someone to push you, maybe classes with an instructor are your perfect fit or a personal trainer. At the end of the day, in order to create a workout plan you will actually stick to, you need to find a type of workout that you enjoy and works with your schedule. Once you find it, set yourself up for success and put in a couple minutes of prep work the night before to make sure you have everything you need. When the going gets tough and motivation fades (which it eventually will) remember your why/driving force and call a friend and ask them to go with you or hire a coach to encourage you to keep pushing.



Lanie Beaulieu, Certified Personal Trainer & Owner of Wild Active, LLC

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