Sticking to an Exercise Program: 25 Practical Tips for Long-Term Success

Staying consistent with an exercise routine is difficult for most people, which is why proven, evidence-based motivation and adherence strategies are so important. Regular physical activity lowers the risk of type 2 diabetes, cardiovascular disease, certain cancers, obesity, depression, and anxiety. Despite these benefits, nearly 80% of adults fail to meet recommended guidelines for aerobic and strength-training exercise.

Research shows that the most common barriers to exercise include lack of time, low motivation, caregiving responsibilities, unsafe environments, and limited social support. Notably, most people who quit an exercise program do so within the first six months. To reduce this drop-off, studies emphasize the importance of building self-efficacy—the confidence that you can successfully follow through with an exercise routine. Supporting early motivation and providing practical tools for success can make all the difference.

As part of a class project at University of New Mexico, 64 students in an Introduction to Exercise Science course reviewed research and credible sources to identify 25 highly effective tips for sticking with an exercise program. As you read through them, focus on the strategies that best fit your lifestyle and feel most realistic to implement.

25 Tips to Achieve Exercise Success

1. Set realistic goals
   Choose achievable health and fitness goals that align with your abilities, health status, and lifestyle. Break larger goals into short-term milestones to maintain motivation.

2. Schedule your workouts
   Treat exercise like any other appointment by building it into your weekly calendar.

3. Start slow
   Ease into your routine to reduce injury risk and allow your body time to adapt.

4. Choose activities you enjoy
   Enjoyable workouts—whether at home, in the gym, or outdoors—are easier to sustain long term.

5. Add variety
   Mix cardiovascular training, strength work, flexibility, and mind-body activities to avoid boredom.

6. Wear the right gear
   Comfortable clothing and proper footwear can significantly improve your workout experience.

7. Track your progress
   Logging workouts and improvements helps reinforce motivation and accountability.

8. Build a fitness community
   Join or create a small group, such as a walking or workout club, for social support.

9. Reward milestones
   Use non-food rewards—like a movie night or a new book—to celebrate progress.

10. Use music or podcasts
    Entertainment can make workouts more enjoyable and help time pass faster.

11. Value consistency over intensity
    Regular, moderate exercise is more effective long term than infrequent intense sessions.

12. Share your goals
    Let friends and family know your plans so they can encourage you.

13. Find a workout partner
    A buddy adds accountability and makes exercise more enjoyable, especially at similar fitness levels.

14. Set reminders
    Use apps or phone alerts to prompt workouts and daily movement.

15. Take it outdoors
    Walking, hiking, or biking outdoors adds variety and enjoyment when weather allows.

16. Listen to your body
    Adjust workouts based on energy levels, soreness, or fatigue to prevent injury.

17. Support training with nutrition
    Match your exercise routine with a balanced, health-promoting diet—exercise can’t offset poor nutrition.

18. Create a vision board
    Visual reminders of your goals can strengthen motivation and commitment.

19. Count mini workouts
    Short bouts of activity still matter—10-minute workouts contribute to overall health.

20. Prioritize sleep
    Aim for seven to nine hours of sleep to support energy, recovery, and performance.

21. Consider professional guidance
    A qualified personal trainer can offer education, structure, and motivation tailored to your goals.

22. Use technology
    Fitness apps and wearables can track progress and provide useful feedback.

23. Establish routines
    Pre- and post-workout routines help prepare your body and reinforce consistency.

24. Turn exercise into a habit
    Stick with your routine long enough that it becomes a natural part of daily life.

25. Maintain a positive mindset
    Focus on long-term health benefits and don’t let setbacks derail your progress.

Final Thought

Your mindset plays a powerful role in your success. When you believe you can achieve your fitness goals, you’ve already taken a major step forward. Progress may not always be linear, but consistency, confidence, and patience will carry you far.