Maintaining Momentum: 5 Ways to Stay Consistent in Your Workouts

We’ve all been there before—we have a wave of fitness motivation that encourages us to get serious about our workout journeys. This motivation is at an all-time high the first few days, and then, inevitably, we “fall off” because, well... life happens and all the motivation is out the window.

Why is that? As a recovering perfectionist, my theory is that when we don’t get it “right” from the start, we throw the whole thing away. But fitness journeys are not about perfection—they’re about finding what works for you. Falling off is not failure, but rather an opportunity to assess, adjust, and get back in the game.

Let me pose this to you: skipping a workout and losing motivation is normal when you’re figuring out your fitness goals and building a workout routine. Trial and error is foundational. The key isn’t to never fall off—it’s to know how to get back on track when you do.

1. Reframing “Falling Off”

First, let’s redefine what it means to fall off. It’s easy to see missing a workout or breaking a streak as failure, but that mindset only makes it harder to return. Instead of letting a few missed days spiral into giving up entirely, see it as a natural part of the process.

Life is unpredictable. Some days, energy levels will be low, schedules will be packed, and workouts just won’t happen. That’s okay. Progress isn’t erased by a break—what matters is what you do next.

2. Build Discipline, Not Just Motivation

Motivation is great, but it’s fleeting. It’s easy to be excited about a new fitness plan in the beginning, but what happens when that excitement fades? This is where discipline comes in.

Discipline is what gets you moving on the days you don’t feel like it. It’s understanding that showing up—even imperfectly—is better than not showing up at all. Instead of relying on motivation to carry you, build habits that make fitness a non-negotiable part of your routine.

In The Promise Principle, Phillip Hunter emphasizes the importance of resolving in our hearts what we will do before we even encounter a challenge. He references Daniel 1:8, where Daniel resolved beforehand how he would respond to a situation that could have compromised his convictions. Because he made that decision before facing the challenge, he was prepared to navigate it successfully.

The same applies to building discipline in fitness. If you wait until you're tired, busy, or unmotivated to decide whether you'll work out, it’s much easier to give in to excuses. But if you pre-decide what you’ll do when those moments come—whether it’s committing to a 10-minute session, doing a stretching routine, or simply showing up in your workout clothes—you eliminate the mental battle. You’ve already settled it in your heart.

Here are some practical ways to reinforce discipline:

• Set a non-negotiable minimum: Even if you’re not up for a full workout, commit to 10 minutes of movement

• Stack fitness with existing habits: Tie your workout to something you already do daily, like stretching after brushing your teeth or walking after lunch

• Plan for the tough days: Have a go-to “bare minimum” workout for low-energy days so movement remains part of your routine

• Create a tracker: Plan out and record your workouts for the week and hang it up in a place you will be guaranteed to see it so that it acts as a physical reminder (check out some templates on Canva)

3. The Power of Wearing Something That Makes You Feel Good

Never underestimate the impact of a great outfit. When you feel good in what you’re wearing, you’re naturally more motivated to show up and move.

The psychology of dressing for success applies to fitness, too. High-quality, flattering activewear doesn’t just make you look good—it makes you feel good, which can be the spark that gets you started.

So, no matter how tempting it is to throw on that old t-shirt and sweats—don’t. Instead, opt for activewear that:

• Provides comfort and flexibility so you’re not distracted during workouts

• Offers the right level of support for your preferred movement

• Makes you feel confident and ready to take on your workout

  
  

Putting on an outfit that makes you feel strong and capable can be the difference between skipping your workout and showing up for yourself.

4. Do What Works for You—But Keep Challenging Yourself

Your fitness journey is yours—and that means finding what works for your lifestyle, body, and goals. Not everyone thrives in the same type of workout, and that’s okay. The best fitness routine is the one you’ll actually stick to.

That said, while it’s important to do what works for you, it’s equally important to challenge yourself in ways that make sense for where you are now. Growth happens when you push just beyond your comfort zone—but not so far that it feels unattainable.

A few ways to set realistic yet challenging goals:

• Assess where you are: Be honest about your current fitness level and start from there

• Gradual progression: Instead of jumping into extreme workouts, increase intensity gradually

• Listen to your body: Challenge yourself, but also respect rest and recovery

• Celebrate small wins: Progress isn’t just about big milestones—consistency is a victory in itself!

5. Embrace the Journey, Not Just the Destination

Fitness isn’t just about the end goal—it’s about the process. If you only focus on the results, you’ll miss the daily wins along the way.

Celebrate every step forward, no matter how small. Show yourself grace when life happens. And remember, the goal isn’t perfection—it’s consistency.

Galatians 6:9 reminds us not to “grow weary of doing good, for in due season we will reap, if we do not give up." Let this verse guide you as you figure out how to stay consistent with your exercise routine.

Falling off track isn’t the problem—quitting is. The difference between those who succeed in their fitness journey and those who don’t isn’t never falling off. It’s knowing how to get back up and not give up.

Set aside perfection. Set aside feelings. Just show up. Your journey is yours—move boldly, keep going, and make it a routine that lasts.