How to Stick to an Exercise Plan: The Reasons you Quit + Solutions

Seriously. Who needs a blog to tell you exercise is important? But i’ll write one anyway. Einstein said, “People need to be reminded more than taught.”

We need exercise not only to keep our muscles from falling apart, but our body systems need to move! Cardio is necessary to exercise our hearts. Our lymphatic system will only stay clean through manually pushing those toxins along through exercise. Lungs need to be pushed a little to get stronger. Your body needs exercise. But you already know that.

If you’ve ever made a New Years resolution, you also know sticking to an exercise regime can be hard. Why? Let’s explore some common excuses and reasons exercise plans fail and what you can do about it. I’m here to show you how to stick to an exercise plan!

Exercise excuse #1: I don’t have time

Let me give you some tough love here: You will make time for what is important to you. Period.

How to Stick to an Exercise Plan Solution:

Exercise classes run 45-1hr. Many of us spend that much time scrolling through Facebook or trying to figure out what to watch on Netflix (Not actually watching something, but trying to figure out what to watch! No? Just me?) Point is, we waste a lot more time than we think, so fitting in a 20min walk or catching a class is doable if we prioritize it. And if you do find yourself actually watching something on Netflix, girl, grab some weights and do some lifting or stretch while you watch!

Plan for success & consistency to help you stick with an exercise plan

Also, for exercise to remain consistent, it has to become part of your lifestyle. So you need to find something that will fit into your life, not blow up your routine! Granted, you and your family may have to make some adjustments, but they should not be difficult or add more stress.

When I decided to join TaeKwonDo, I took classes on the nights where my classes immediately followed my kiddos class. That was most convenient. However, it did require us to bring our kid’s dinner to TaeKwonDo. Since I meal plan, I planned meals that would be easy to transport and eat in a lobby. So I brought sandwiches or pizza or fried rice and added paper plates to our grocery list. We figured out how to make it fit in our lifestyle, not disrupt it.

Now if you have a newborn or you work full time while taking a full load of college classes (been there, done that!) or you got laid off and are working 2 lesser paying jobs to make ends meet,  you may honestly be able to say, “I don’t have time.”  But most of us are not in that position. And if you are, this season of life will pass and when you get that opportunity to care for yourself in the area, do it!

Exercise Excuse #2: I don’t have money

Another expectation of getting in shape means I need to join this particular,  fancy gym and get certain workout clothes. Maybe a FitBit too. 

Umm no.

You can literally workout at home for free in your PJ’s. Seriously, I do it every morning!  My husband walks into our room and says, “It’s nearly lunch time and you’re still in pajamas!” I’ve been working for the past 2 hours, man! He’s judgmental like that. (Kidding about the judgmental part, but he has said that)

How to Stick to an Exercise Plan Solution:

So many people waste money joining gyms they never use!  Be a good steward of your cash by trying things out before you join. So many gyms or classes have free trials or drop in sessions for $5-10. Try things out and find your fit before you join. And try it more than once. Other cost saving tips:

• Ask friends to borrow workout DVDs or equipment,
• Find tons of workout videos for free on YouTube
• Check out your local community center. My community center has Bootcamp, Tai Chi, Yoga, Kickboxing, Karate, and more, all for free!
• Negotiate prices with gyms or clubs if multiple members of your family participate
• Check out the YMCA who will alter monthly fees based on income
• Use free apps to track progress, set goals, or map meals

So no, you may not have $100 a month to join fancy gym, but you don’t need fancy gym or fancy workout clothes.  Just move!

Excuse #3: I don’t like working out.

Here is the most important, life-altering exercise advise you will ever hear on how to stick to an exercise plan! Ready for it?

#1 How to Stick to an exercise plan solution:

Make it fun!

You decide to whip yourself in shape. So what do you do? You set your alarm for 5am and plan to jog first thing in the morning. Why? Because that’s what healthy people do, right?

Question: Are you a morning person?

 Second question: Do you even like running?

If you asked me, my answer would be “No.” I hate getting up early and while jogging might be a little appealing, I don’t want to do it at the butt crack of dawn! But i’ve tried it. Lasted about 2 days. There has to be a better way!

That’s the thing, though. We can easily make exercise difficult which, in turn, will make us want to quit! Why is that? Why can’t our exercise goals be fun? Who is forcing you to take the hard route? 

You know what motivates those psychopaths who get up at 5am to jog every morning? Health of course but also…its FUN! They enjoy it. It might be the fresh air, the morning serenity, (i’m just guessing. Like I said, I am NOT that person), but whatever it is, its enjoyable, its fun and it works! And it’s how you stick to an exercise plan.

My Workout of choice

I’ve tried all kinds of workout programs: classes, online, the 5am drive to the gym or the jog. I didn’t stick with any of them. Why? Because they were boring! Finally, about 3 years ago I decided to try a TaeKwonDo class at my kids’ TKD school. I was already bringing them up there multiple times a week, so I might as well check it out. I LOVED IT! It wasn’t easy. TKD is a flexibility art and I am the most inflexible person on the planet!  There were forms to memorize and boards to break. It was just enough of a challenge to keep me interested and earning that next belt every few months was incentive enough.

Gold Stars are Fun!

Yes, even as adults we need our “gold stars.” Why? Because gold stars are FUN! Another surprising aspect of TaeKwonDo was the community. I enjoyed the conversations with other adults (as a homeschool mom of 5, adult conversation is like gold!) and making new friends. I found another family while getting in a good workout and that made it FUN…and that made me want to train more…which made me see better results…made me a better martial artist… made it more FUN…and most importantly, made me want to stick with it!

I’m a black belt by the way. Don’t mess with me.

Fall in Love with your workout

Find something you love and stick with it!  This is the key to how to stick to an exercise plan.

Do you love to dance? Take dance lessons or join Zumba.

Do you dream of a time when your kids won’t knock on your door or anyone ask you for something? Find a yoga class!

Do you feel satisfaction when you walk out a workout full of sweat? Go for that cycling class!

Do you like to stream shows on your computer? Lift weights while you watch!

Do you love the outdoors? Workout outside!

Do you live in Houston? Apart from that one week where the humidity isn’t drowning us (or a flood literally drowning us!), find a gym! 

Do you have some pent up aggression and feel the need to kick somebody in the head? Again, TaeKwonDo (Maybe I’m revealing too much of myself here). 

Just find something FUN!

Also, do you need a friend to talk to or to provide some accountability? Then bring your friend or spouse along. Get healthy together!

Exercise doesn’t have to be difficult. Just do it! There’s a reason Nike uses that slogan. Do you enjoy working out? Tell me about it and what makes it fun? Do you have dreams of working out? What steps are you going to take this week to make working out part of your lifestyle? So you’ve read how to stick to an exercise plan. Will you do it? I hope so!