Building a Sustainable Exercise Program

New Year’s resolutions are probably the most pitiful goals ever recorded. It’s so easy to make promises to yourself on the eve of a new year and then drop the ball (or the keg) by the middle of January. It is time for a radical shift.

Photo Credit: greg westfall.

What would it take to start an exercise program that actually sticks?

What would you have to change about yourself to create AND maintain a workout routine that produces real results for the long-term?

I have been asking myself questions just like these for weeks and I have a few ideas.

Building a Sustainable Exercise Program

#1: Pick a Fun Goal

Let’s get real. Very few people ever workout for long doing something they hate. I’m not a big fan of swimming (mostly because I have a deadly fear of wrinkled fingers), so I don’t choose to swim.

Your goal should be based on an activity that includes things you absolutely love. This could include a team sport instead of sweating alone or trail running instead of loops around your block.

The bottom line: you are more likely to stick with an exercise routine if you actually enjoy it.

#2: Be Specific

If you are working out to “get in shape,” you don’t have a goal. A goal is something specific. “Getting in shape” can be a vague term that means nothing or it can be quantified with numbers. Make sure you write down exactly what that means to you.

You might want to lose 20 pounds, increase your bench press by 50%, or qualify for the Boston Marathon. Whatever your goal is, make it so clear that a six-year old could tell if you succeeded or not.

My running goal this year is to use my heart rate monitor to build my endurance up to a 3:30 marathon while staying below 70% of my maximum heart rate.

That may sound technical, so check out my post on heart rate training to learn more.

I also have a goal to lift weights 3 times each week without injuring myself. I know that’s not super-specific, but I have a history of pushing myself too hard and breaking things. 🙂

#3: Create an Accountability System

This is the most important step because most of us don’t have the discipline we need for a long-term goal. Accountability solves that problem.

Depending on which you prefer, you could have an accountability partner or a checklist system for yourself. I highly recommend having both.

Accountability partners are people who check in with you, like a coach would. They keep you on track and remind you when you lose focus.

A checklist system is for you to personally record each workout and make sure you didn’t miss a single one.

I have found that recording my data makes me more likely to workout because I notice the trends when I slack off. Conversely, I also notice the success when I workout consistently.

Action Steps

1. Choose a Fun and Specific Goal that will keep you buys for the whole year
2. Create a system to monitor your progress after each workout
3. Review your progress at the end of each week and make any necessary changes

What’s Your Goal for 2013?

I’d love to hear what your goals are for the new year. Shoot me an email. I’m also happy to answer any questions or give you my thoughts on your training program.

Good luck!