Why it's so hard to stick to your workout routine

Learn to make consistent, measurable progress on your fitness goals.

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⏱ TIMESTAMPS:
00:00 - Intro
01:18 - Not Knowing Where to Start
02:38 - My Actual Workout Routines
03:24 - Not Seeing Results
05:08 - Too Much Friction
06:43 - It's Too Easy to Fail

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Video clips supplied by Getty Images

[deargodwhyme]

Good reminder to express genuine encouragement to others on things they care about/good habits. You never know when it might be the only positive reenforcement someone is getting.

[itsgonnabeanaurfromme]

This is good because you're able to address the psychology and effects of a routine. Very often we have people especially gymbros who just go to "keep at it" and "you're not committed enough" and "you need discipline" mindset.
Excuses aren't "good" but it's so simplistic to say something like just do it. It's easy to do it when you don't have four kids or you don't work 80 hour weeks.

"Discipline" isn't what's lacking when you're a doctor with 100 work weeks in the hospital. Sometimes I just get home after a 24 hour shift to collapse.

[TheDhammaHub]

Most beginners underestimate the role of "fun" and "consistency" when it comes to working out. Any routine you can stick to for a long time is better than a "perfect routine" that you can only do for 3 weeks.

[tiddlysnippets]

Thomas I’ve been watching your videos for years now and the fact that you teach as much free information and life lessons on here is probably one of the things I’m most thankful for on YouTube. Don’t stop making videos and never stop learning! Thanks so much!

[jouniosmala]

Here's how I started my exercise routine. Bought a pair of adjustable dumbbells, and started lifting those on Mondays, Wednesdays, and Fridays right before taking a shower anyway. And had a simple routine of 10 exercises that I did one set each time, and that made a huge difference. If I ate too much, I grew muscle, if I ate too little I lost fat. It was relatively easy to stick with. Upgrading my routine to a Gym routine allowed me to progress more, but it made sticking with it more volatile to disruption. And when I got too busy the GYM routine was too much and I dropped weightlifting completely, not because of exercise time but because drying up time after the shower was boring and travel took too much time. Now I'm back at lifting pair of adjustable dumbbells at home.

[Tysonplays]

As an online coach removing friction is one of the primary things I focus on with newer clients. Choosing exercises with low setup time in the beginning can remove that friction vs spending 5mins to setup a weighted hip thrust. Congrats on your progress man! Those are some strong SBD numbers.

[tricky-vixen]

My boyfriend was the one to finally get me working out consistently. Before that, I kept yo-yo-ing on my own. His coaching and encouragement really made all the difference. Now he does bouldering because he got bored of open gyms, so we don’t work out together as often, but he helped give me a strong enough foundation that I’m okay going on my own. And we do Activity messages after each other’s workouts, too!

[Everyyoueverymiau]

For people who are just starting out, the most important tip is to start a routine of doing just a tiny bit that is FUN.

[moonlightboiii]

Really love this video format. Feels more personal instead of a streamlined production video. Keep up the good work!

[mattbowyer]

Great progress Thomas! I hope to follow in your footsteps 💪

[fruitfulbeing]

Helpful video Thomas, positive encouragement u mention alongside accountability etc is key, but under communicated about when forming habits & making progress. Thanks again

[MarkEast.]

The timing of this video is literally impeccable holy

[tonatiuhnino]

I think it's because we only have so many hours in a day and we are so busy with other things. Things are constantly changing and I wish I could have things that set in stone on my calendar. Thanks for the input, Thomas.

[nothere_cora]

Everything about fitness and habits is so interesting, thank you for the work you put in this video!

[thatlucidguy]

"What gets measured, gets improved"

[SmoothMen.]

Awesome Video Sir! Thank You For The Great Info!

[Allison_B.]

I used to be pretty fit, exercised everyday, it was great. Then I got pregnant and was on bed rest for months. Years of training gone in weeks... I'm almost at the point where I'm allowed to exercice again but I feel overwhelmed. I've put on weight and lost so much muscles, it's just so hard to get myself to restart when I'm at my lowest point ever... (fitnesswise)
Thanks Thomas for reminding us it's doable !

[farahterraform]

What a good timing. Glad I have been using habitica too!

[Thebreakdownshow]

The thing that got me hooked was a routine and a runners high. Got me hooked.

[ImprovementGang]

The proximity of the gym is one of the key pain points to starting a workout (at least for me). After that, it was about making a balanced workout that challenged me, but it was still manageable to finish when I was feeling tired/lacking motivation.