How to Stay Consistent With Workouts: 10 Habits That Stick
Why most people quit workouts in weeks and how to stay consistent: tiny habits, streaks, fixed times, planning for bad days and what to do when you miss.
By Ayoub Farid · · 2 min read
Getting abs isn't hard because the exercises are hard. It's hard because it takes months of showing up. Consistency beats intensity every time, and it's a skill you can build.
Why people quit
- Starting too big: an hour a day for someone who's done nothing
- All-or-nothing thinking: miss one day, give up the week
- Decision fatigue: deciding what to do every day
- Waiting for motivation: it comes and goes
- Expecting fast visible results: then feeling like it "isn't working"
10 habits that make consistency easier
1. Make it small
Five or ten minutes is enough to start. A 5-minute ab workout done daily beats a 45-minute plan done twice.
2. Same time, same place
Attach the workout to a fixed point in your day. See habit stacking for workouts.
3. Remove decisions
Follow a plan rather than deciding each day. That's the main reason structured plans like the 30-day ab workout plan work.
4. Lower the barrier
Leave your mat out. Wear workout clothes. Keep your phone's app on the home screen.
5. Track a streak
Seeing an unbroken chain is motivating. AbBlitz shows your current streak and best streak, and many users report it's what keeps them going.
6. Have a "minimum day"
On bad days, do the smallest version: one plank, two minutes. It keeps the habit alive.
7. Never miss twice
Missing one day is normal. Missing two starts a new habit: not training. Get back the next day.
8. Plan for obstacles
Travel, illness, late meetings: decide in advance what you'll do. See abs workout while traveling.
9. Track progress beyond the mirror
Plank time, reps, waist measurement and photos. See tracking progress without a scale.
10. Make it enjoyable
Music, a podcast, training with a friend, or new exercises every week.
How long until it's a habit?
A well-known study of habit formation found it took participants anywhere from about 18 to over 250 days to reach automaticity, with a median of around 66 days. Expect a couple of months before it feels automatic, and know that missing an occasional day didn't stop people forming the habit.
The consistency formula
| Element | Example |
|---|---|
| Cue | After brushing teeth in the morning |
| Routine | 10-minute ab workout from the app |
| Reward | Streak goes up, coffee afterward |
| Minimum version | 1-minute plank |
Frequently asked questions
How do I stay motivated to work out?
Rely less on motivation and more on routine: fixed times, small sessions and streaks.
What if I miss a week?
Restart with a smaller version. Don't try to make up for missed days.
Is it better to train every day or a few times a week?
For habit-building, short daily sessions are often easier to stick to.
How can an app help with consistency?
By removing decisions, guiding each session and tracking streaks. See how to use AbBlitz.