The Science of Sustainability: How to Create a Workout Plan That Lasts

Creating a workout plan that lasts takes more than just a burst of motivation. Let's break down the 7 steps to a workout program that works!
February 20, 2023
The Science of Sustainability: How to Create a Workout Plan That Lasts

Do you want to know one of the biggest reasons people join Stoked Athletics?

During our No Obligation Consultation, we love to learn about what motivated our new members to take the leap and try out Stoked Athletics. There are countless reasons why they decided to join - some want to feel better, some are preparing for a marathon, and others want to look their best for an upcoming event (the list goes on).

What's interesting is that many of them have tried to achieve their goals before. However, they found that their previous approaches were not sustainable.

The common thread among all of our members is that they're tired of starting a new workout plan every few months, only to give up a short while later because they get burnt out. We understand the frustration that comes with this cycle, not just because we've been there ourselves, but because we've seen how discouraging it can be for others.

At Stoked Athletics, we know that creating a workout plan that lasts takes more than just a burst of motivation. It takes strategy, science, and a little bit of fun.

So let's dive into the science of sustainability and how to create a workout plan that will actually stick.

1. Start with Your "Why"

Before you even think about creating a workout plan, it's important to get clear on your "why." Why do you want to work out? Is it to feel better in your body? To improve your health? To compete in a sport? Whatever your reason, getting clear on your "why" will help keep you motivated when things get tough.

2. Set Realistic Goals

One of the biggest reasons people give up on their workout plans is because they set unrealistic goals. So, set yourself up for success by setting realistic goals. Make sure they're specific, measurable, and achievable within a certain timeframe. This will help you stay motivated and feel like you're making progress.

Need help setting a realistic goal? We have a How to Set a 12 Week Goal google doc that we use to help our clients set goals. It includes a 30 Question self-assessment to help you identify where your exact strengths and weaknesses are in fitness, as well as a 90 day Habit Tracker!

3. Make it Enjoyable

If your workout plan feels like a chore, you're not going to stick with it. So, make sure to incorporate activities that you enjoy when you're first starting out to increase the likelihood that you stay consistent. If you hate running, don't force yourself to run every day. Try a dance class , pick up some weights, or take up a new sport. Find activities that you look forward to and that make you feel good.

4. Keep it Varied (but to a point!)

Doing the same workout routine day in and day out can quickly become boring - however, in some cases, boring works really well. We recommend mixing up things like your cardio, HIIT training, and even your power exercises (like jumps, throws, and sprints) if you need to keep things fresh. However, for exercises focusing on strength and muscle gain, it's best to keep exercise selections and rep schemes relatively similar week to week, and to mainly focus on adding more weight when possible.

5. Take Some Days Off

Contrary to the popular phrase "No Days Off," rest days are just as important as workout days. Your body needs time to recover and repair itself. So, make sure to build in rest days to your workout plan. This will not only help you avoid burnout but also help your body feel ready for future workouts. (You can cop Some Days Off shirts here).

6. Track Your Progress

Keeping track of your progress is a great way to stay motivated and see how far you've come. Track things like your weight, body measurements, and workout performance. This will help you see the progress you're making, which can be a huge motivator.

7. Get Support

Finally, getting support can make all the difference when it comes to creating a sustainable workout plan. Join a fitness group, hire a personal trainer, or find a workout buddy. Having someone to hold you accountable and provide support can help you stay motivated and on track.

Sustainability is KEY!

Creating a workout plan that lasts takes a little bit of strategy and a lot of fun. By starting with your "why," setting realistic goals, making it enjoyable, keeping it varied, building in rest days, tracking your progress, and getting support, you can create a workout plan that you'll actually stick to.

And if you're looking for a fitness community that embodies these principles and more, look no further! Our coaches are passionate about helping you create a sustainable workout plan that lasts, and our community is full of supportive, like-minded individuals who will help keep you accountable and motivated.

If you're ready to take your fitness journey to the next level, we're currently offering a 14-day trial for only $49. This is the perfect opportunity to try out our workouts, meet our coaches and community, and see firsthand how Stoked Athletics can help you reach your fitness goals.

With our proven training philosophy, and our commitment to creating a fun and challenging workout environment, we're confident that you'll love the Stoked Athletics experience.

So, if you're ready to create a sustainable workout plan and join a community that will support you every step of the way, sign up for our 14-day trial today!

pushpress gym management software for boutique gyms and fitness studios