Building a lasting fitness habit isn’t just about finding motivation—it’s about setting up a system that keeps you going, even when motivation fades.
If you’ve ever struggled to stay consistent with exercise, you’re not alone.
To help, we asked fitness experts, psychologists, and health professionals to share their most practical first steps for creating a sustainable routine.
Their advice centers around starting small, connecting fitness to personal meaning, and focusing on consistent, achievable actions that build real momentum over time:
Start Small: Build Momentum Through Consistency
I’ve been there–like, totally stuck in that loop of wanting to get fit but not being able to stay consistent.
What honestly changed everything for me was dropping the “all or nothing” mindset. I used to think if I didn’t do a full workout or go hard at the gym, it didn’t count.
But I’ve learned that the first step is just showing up, even if it’s small.
I think starting with something ridiculously simple is key: 5 minutes of stretching, or a walk around the block.
I did that for a week straight and once I proved to myself I could keep a promise, it got easier to build. I also started scheduling my workouts like meetings–non-negotiable time blocks on my calendar. That small mindset shift made it feel more real and important.
And honestly? I gave myself permission to suck at it in the beginning. You don’t need to be motivated every day–you just need to build momentum.
Nick Bach, Owner and Psychologist, Grace Psychological Services, LLC
Link Fitness to Personal Meaning
At Wimpole Clinic, we often remind patients that physical wellness and hair health go hand in hand.
When motivation is low, the first step is to focus on consistency over intensity. I always suggest starting with something manageable, like a 10-minute daily walk.
It’s not about the workout; it’s about showing up.
Building a sustainable fitness habit isn’t just about discipline–it’s about linking the activity to something personally meaningful.
Whether improving energy, reducing stress, or even supporting hair health through better circulation, having a “why” helps the habit stick.
Small wins lead to big results over time.
Dr. Michael May, Medical Director, Wimpole Clinic
Set Achievable Goals for Confidence
It can be really tough to find the motivation to start a fitness routine, especially if you’re feeling overwhelmed or unsure where to begin.
One effective first step is to set very small, achievable goals that don’t require massive changes to your daily life.
For example, you might decide to start with a five-minute walk around your neighborhood each day or commit to ten minutes of stretching every morning.
These small commitments can be less intimidating and help you build confidence and momentum.
Another key is to focus on activities that you enjoy. If you dread running, it might not be the best choice to force yourself into it; instead, you could try dancing, hiking, or even gardening—any physical activity that brings you joy and therefore is easier to stick with.
Tracking your progress, no matter how small, can also create a sense of achievement and motivate you to keep going.
Before you know it, these small steps evolve into a solid, enjoyable fitness routine that feels less like a chore and more like a rewarding part of your day.
Alex Cornici, Writer, Insuranks
Find Your ‘Travel Motivation’
The first step to building a sustainable fitness habit isn’t finding the perfect workout–it’s finding your “travel motivation,” the deeper reason that will carry you through tough days.
After planning active vacations for clients for years, I noticed a pattern: those who booked hiking trips to Yosemite or surfing lessons in San Diego because they genuinely wanted to experience those activities fully (rather than just look good in photos) stuck with their pre-trip fitness regimens long after returning home.
I personally experienced this when training for a Big Sur coastal trek in 2016–rather than focusing on losing weight, I centered my motivation around being strong enough to complete the challenging terrain and truly enjoy the breathtaking views.
That shift from aesthetic goals to experience-based motivation transformed my approach, and seven years later, I still maintain the hiking routine I established because it connects to something meaningful beyond my appearance.
My advice is to identify a physical experience you genuinely want to have–whether that’s hiking Catalina Island, dancing at a friend’s wedding without getting winded, or keeping up with your kids at Disneyland all day–and let that authentic desire fuel your consistency.
When motivation becomes about expanding life’s possibilities rather than restriction or punishment, fitness transforms from something you should do into something that actually enhances your life’s adventures.
Joe Hawtin, Owner, Marin County Visitor
Take One Small Step Each Day
Imagine you’re standing in front of a huge wall that represents your fitness goal.
The trick is not to try and climb it in one giant leap. Instead, start with just one small step.
For instance, commit to a quick 10-minute walk each day, or maybe a short morning stretch routine.
That little win not only starts building the habit but also proves to you that you can follow through without feeling overwhelmed.
Once you nail that, you can gradually build up. Over time, your body and mind will start to expect that little routine, and you’ll feel more confident to slowly add more or try new workouts.
Remember, consistency is much more important than intensity, especially in the beginning. It’s all about creating a positive routine that sticks, even if some days are easier than others.
Stick with it, celebrate your small wins, and eventually, you’ll realize those tiny steps have gotten you pretty far.
Chris Williams, Owner, Fit Williams
Focus on Showing Up, Not Intensity
If someone is struggling with motivation, the first step is to stop thinking about “fitness” as a big, hard goal and just focus on showing up. Make it easy, small, and repeatable; that’s how a habit sticks.
When I was recovering from a back injury years ago, I lost all momentum. I couldn’t do my regular workouts, and honestly, I didn’t want to.
What helped me wasn’t a big plan but doing 5 minutes of stretching every morning, without fail. That small act reminded me I was still an active person. It built momentum.
After a few weeks, 5 minutes turned into 10, then I was walking again. A few months later, I was back to strength training.
That’s what I tell people now: pick something so easy you can’t talk yourself out of it.
Even if it’s just putting on your workout clothes and stepping outside. Do it every day, at the same time. The consistency matters more than intensity at the beginning.
I also recommend tracking something, anything, not for the data but for the visual progress. A simple calendar with check marks works. You start to feel proud of not breaking the chain.
And don’t go it alone; accountability can be powerful. One of our clients at YR Fitness started a fitness habit just by texting a friend every time he finished a workout. That was it. That tiny act helped him stay consistent for six months straight.
George Yang, Founder and Chief Product Designer, YR Fitness
Discover Your Deep Intrinsic Motivation
To remain consistent over the long term, especially in training, we need to find deep intrinsic motivation–something that may not be obvious at first.
We need to look within ourselves to discover why we want to work out and what we aim to achieve.
Be honest about your goals–if it’s purely for aesthetics, there’s no shame in that! Train to look good, but do it wisely and healthily.
Once you find your inner motivation, start with small habits–like exercising three times a week for half an hour. Never skip a session, because these consistent steps teach your brain that change is possible. Once you’ve mastered this, gradually increase your workout duration to 40 minutes–a perfect goal for your first year.
Exercising three times a week for 52 weeks adds up to 156 sessions, and that kind of consistency can work wonders.
Niko Bolanča, Founder & CEO, MightyLu j.d.o.o.
Remember: Start Small, Stay Strong
Creating a sustainable fitness habit doesn’t require endless willpower or drastic life changes—it starts with small, meaningful steps you can stick with.
Whether it’s taking a five-minute walk, linking your workouts to deeper personal goals, or simply focusing on showing up, these expert tips show that building lasting momentum is possible for anyone.
Consistency, not perfection, is the real foundation of long-term fitness success. Start small today—and watch how far it takes you.
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