Sticking to a workout routine can feel like climbing a never-ending mountain. Life gets in the way, motivation wanes, and suddenly, those gym shoes are gathering dust in the closet. But don’t worry, it’s a common struggle! Even celebrities like Daisy Edgar-Jones need a little help from the experts. This article compiles expert tips, including insights from celebrity trainer Matt Bevan, to help you build a sustainable and enjoyable fitness routine.
1. Start Small and Slow: Laying the Foundation
The “Small Wins” Philosophy
Matt Bevan, the founder of Matter and trainer to stars like Daisy Edgar-Jones, Lily James, and Daisy Ridley, emphasizes the importance of starting small. “Stack small wins and be patient,” Bevan advises. Trying to do too much too soon is a recipe for burnout.
Instead of diving headfirst into an intense program, begin by building a solid foundation. Bevan recommends simple, relatively stationary moves like:
- Squats: A fundamental exercise that works your lower body.
- Split Squats: A variation that challenges your balance and targets each leg individually.
- Rows with a Band or Dumbbell: Strengthens your back and improves posture.
- High Plank to Slow Eccentric Push-Up: Builds core strength and upper body endurance.
Why This Works
These exercises are effective but not overly taxing, allowing your body to adapt gradually. Starting slow helps prevent injuries and reduces the likelihood of feeling overwhelmed. Aim for proper form over speed or heavy weights.
How to Implement
- Beginner: Start with 2-3 workouts per week, each lasting 20-30 minutes.
- Frequency: Focus on consistency rather than intensity. It’s better to exercise twice a week for a year than six times a week for two months and then stop.
- Progression: Gradually increase the duration or intensity of your workouts as you get stronger.
2. Gradual Progression: Building Momentum
Incremental Increases
Once you’ve established a solid base, it’s time to progress gradually. Bevan suggests increasing intensity in one area at a time, rather than all at once. This could involve:
- Increasing Volume: Doing more repetitions or sets of an exercise.
- Increasing Load: Using heavier weights or resistance.
- Circuit Training: Performing exercises back-to-back with minimal rest.
- Supersets: Combining two exercises that target different muscle groups.
Why This Works
Progressive overload is key to building strength and endurance. By gradually challenging your body, you’ll continue to see results without risking injury or burnout.
How to Implement
- Listen to Your Body: Pay attention to how you feel and adjust your workouts accordingly.
- Track Your Progress: Keep a record of your workouts, including the exercises you did, the weight you lifted, and the number of repetitions.
- Change Your Routine: Switch up your exercises every 4-6 weeks to keep your muscles guessing and prevent plateaus.
3. Fit Your Life: Finding the Right Time and Place
Integrating Exercise into Your Daily Routine
One of the biggest challenges in sticking to a workout routine is finding the time. “Consistent means building a routine that fits your life – not one that burns you out after week two,” Bevan says.
Think about your daily schedule and identify pockets of time where you can squeeze in some activity. It could be:
- Early Morning: Exercising before work or family commitments.
- Lunch Break: Taking a brisk walk or doing a quick workout at the gym.
- After Work: Dedicating time to exercise before relaxing for the evening.
- Weekends: Planning longer workouts or outdoor activities.
Why This Works
Making exercise a part of your daily routine increases the likelihood that you’ll stick with it. It becomes a habit, like brushing your teeth or drinking your morning coffee.
How to Implement
- Schedule It: Treat your workouts like important appointments and put them in your calendar.
- Be Flexible: If you miss a workout, don’t beat yourself up. Just get back on track the next day.
- Find Activities You Enjoy: Choose exercises that you find fun and engaging. This could be anything from dancing to swimming to hiking.
- Exercise Snacks: Break up your activity into smaller chunks throughout the day. Even a few minutes of exercise can have a positive impact.
4. Set Realistic Goals: Staying Motivated
The Power of Achievable Targets
Setting realistic goals is crucial for staying motivated. It’s great to dream big, but setting goals that are too ambitious can lead to frustration and discouragement.
Instead, focus on setting small, achievable goals that you can reach consistently. This could be:
- Exercising for 30 minutes, three times a week.
- Walking 10,000 steps a day.
- Lifting a certain weight.
- Running a certain distance.
Why This Works
Achieving your goals provides a sense of accomplishment and motivates you to keep going. It also helps you track your progress and see how far you’ve come.
How to Implement
- Write Down Your Goals: This makes them more tangible and helps you stay accountable.
- Make Them Specific: Instead of saying “I want to get in shape,” say “I want to be able to run a 5k.”
- Break Down Your Goals: Divide larger goals into smaller, more manageable steps.
- Reward Yourself: Celebrate your successes with healthy rewards, such as a new workout outfit or a massage.
5. Find Joy in Movement: Making it Fun
The “Enjoyment Factor”
Exercise shouldn’t feel like a chore. If you dread your workouts, you’re less likely to stick with them. The key is to find activities that you enjoy and that fit your personality and lifestyle.
This could be:
- Dancing: Put on some music and dance around your living room.
- Swimming: A great low-impact exercise that works your whole body.
- Hiking: Enjoy the outdoors while getting a workout.
- Yoga: Improves flexibility, strength, and balance.
- Team Sports: Join a recreational sports league and have fun while getting active.
- TikTok Dances: As Daisy Edgar-Jones has done, learn some new moves and get your heart rate up.
Why This Works
When you enjoy your workouts, you’re more likely to look forward to them. Exercise becomes a source of pleasure rather than a burden.
How to Implement
- Experiment: Try different activities until you find something you love.
- Mix It Up: Vary your workouts to prevent boredom.
- Listen to Music: Create a playlist of your favorite songs to energize your workouts.
- Find a Workout Buddy: Exercising with a friend can make it more fun and help you stay accountable.
- Focus on How You Feel: Pay attention to the positive effects of exercise on your mood and energy levels.
Extra Tips for Success
- Stay Hydrated: Drink plenty of water throughout the day, especially before, during, and after workouts.
- Get Enough Sleep: Aim for 7-8 hours of sleep per night to allow your body to recover and rebuild.
- Eat a Healthy Diet: Fuel your body with nutritious foods that support your fitness goals.
- Be Patient: It takes time to see results, so don’t get discouraged if you don’t see changes overnight.
- Forgive Yourself: Everyone slips up from time to time. If you miss a workout or indulge in unhealthy food, don’t give up. Just get back on track the next day.
- Emphasize Proper Form: Focus on technique to avoid injuries.
- Balance Strength and Cardio Training: Incorporate both types of exercise into your routine for overall fitness.
- Prioritize Consistency Over Intensity: Building a sustainable routine is more important than pushing yourself too hard.
- Rest and Recovery: Allow your muscles to repair and grow by taking rest days.
- Stay Open-Minded: Be willing to try new things and adjust your routine as needed.
Conclusion
Sticking to a workout routine is a journey, not a destination. By starting small, progressing gradually, finding activities you enjoy, setting realistic goals, and making exercise a part of your daily life, you can achieve your fitness goals and improve your overall health and well-being. Remember to be patient with yourself, celebrate your successes, and never give up on your fitness journey. Like Daisy Edgar-Jones, with the right approach and expert advice, you can achieve your fitness aspirations!
