The new year brings new beginnings and fresh motivation to make the most out of 2025. For many, this will involve setting goals related to fitness, health, and overall wellness. While most people start off highly motivated and ready to make real changes, the majority tend to drop off by February.
So, how can you make sure you’re building a routine that sticks?
First, let’s acknowledge that life gets busy. You have a lot on your plate, and managing your time isn’t always easy. Unfortunately, there are only so many hours in a day, and you’re not magically gifted an extra one just to exercise. You need to carve out the time for fitness and incorporate it into your schedule—a task that’s easier said than done. Having worked with a wide variety of clients as a personal trainer, here are some tips I’ve found effective in helping people make time and stick to their routine.
Schedule It In
This may sound simple, but it’s a crucial step in ensuring consistency. Schedule your workouts like any other important appointment, and do it at the beginning of the week. This way, you know exactly when and where your workouts will happen. Treat these appointments as a priority, just like a meeting with your boss or a dentist appointment—you wouldn’t cancel or reschedule those lightly, right?
Of course, unexpected events can happen. If you need to adjust your workout, don’t cancel it entirely; instead, shift it to another day or change what you’re doing that day. By scheduling your workouts, you create accountability for yourself and start building the habit of consistent exercise.
Start Slow
Make it as easy as possible to get into a routine. A common mistake many people make when restarting their fitness routine is overcommitting to too many workouts at once. This is understandable when motivation is high, but it’s often unsustainable. Many start strong, going to the gym five days a week, only to find themselves overwhelmed by work, home responsibilities, or burnout. Eventually, they stop going altogether.
Avoid this trap by starting with a manageable commitment. It’s better to work out twice a week for a year than five times
a week for a month. Starting slower makes it easier to stay consistent, and you can still see noticeable results along the way. As you begin to enjoy the process and see progress, you may naturally want to increase your workout frequency, making long-term adherence more achievable.
Have a Backup Plan
While the gym might be your primary workout location, it’s important to have a backup plan for those times when life gets unexpectedly busy. Having a workout that you can do at home with minimal equipment or time commitment can be a lifesaver.
Even a 15-minute bodyweight workout or a simple stretching routine can help you stay on track when you’re short on time, travelling, or dealing with life’s curveballs. While skipping a workout occasionally is fine, maintaining momentum by doing something is key to building a sustainable routine.
Build a Support System
If staying consistent feels like a challenge, having someone to share your journey with can make a big difference. Share your goals with friends, find a workout partner, join fitness classes, or hire a personal trainer. These connections can provide the encouragement and accountability you need to stay on track.
Reaching your goals can feel daunting, but having someone to cheer you on or go through the process with you can be incredibly motivating. Don’t be afraid to share your fitness journey—you might even inspire someone else to start their own.
Creating time for your fitness goals can be tough, and establishing new habits isn’t easy. But by implementing these strategies, you can build the consistency needed to achieve your goals in 2025 and beyond.
Photography by Andrea Troughton
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