By: Chris Gates

Building a workout routine that you can stick to over the long haul is one of the most important steps toward achieving your fitness goals.

Whether you’re aiming to build muscle, burn fat, or simply improve your overall health, the workout program that works best is always the one you can follow consistently.

Many people fall into the trap of jumping into super intense, unsustainable workout programs for a few reasons:

1. You think “more must be better,” when it’s actually not.
2. Higher intensities should theoretically burn more calories every day (even though that’s rarely the case).
3. Or you simply just don’t know any better, which is extremely common.

Typically, the unsustainable approach reveals itself over time. You make some fast progress but end up burning out and quitting after a few weeks or months.

And then, after licking your wounds and regrouping, you start the process all over again — only to repeat the same mistakes.

Instead of wasting all that time and energy, let’s focus on a sustainable approach.

• One that fits your lifestyle.
• Something you can sustain for months, or even years.
• And hopefully, one you enjoy (or can at least tolerate).

Because if you enjoy it, you’ll keep showing up. And if you keep showing up, you’ll make exponentially more progress than the next person.

That’s really the key to this whole health and fitness thing. The people who make massive progress and possess the health and physique you want all have one thing in common…

They keep showing up.

Here’s how to build a sustainable workout routine.

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How to Build A Sustainable Workout Routine: Start by Setting Realistic Goals

The foundation of how to build a sustainable workout routine is setting achievable, realistic goals.

It’s common to want rapid results, but you’re embarking on a long-term journey here. Let’s get that straight right off the bat.

Working out isn’t for just a few days or weeks. Or even a few months.

You work out for better health, and your health ebbs and flows throughout the course of your life.

This is a lifetime pursuit.

So whether you’re just starting your journey, or returning to exercise after a long time off, set incremental goals. And start on the smaller end.

Some great starting goals might look like this:

• I’m going to start lifting weights twice a week.
• Once I can be consistent with lifting twice a week for two months, I’ll consider adding a third lifting day to my routine.
• On a week-to-week basis, I want to lift at least one additional rep for each exercise to ensure I’m progressively overloading my muscles.

By setting manageable goals, you’re more likely to stay motivated and avoid burnout. This also helps prevent injuries that could derail your progress entirely.

If you want to learn more about goal setting, check out my article on how to set realistic fitness goals you’ll actually achieve.

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Prioritize Consistency Over Intensity

Many workout programs emphasize intensity.

You know, the grueling types of daily workouts that leave you completely exhausted.

Because let’s be honest, it looks pretty cool.

It way easier to advertise a program that shows people grimacing, straining, and pouring sweat onto the gym floor.

But intensity does not equal consistency.

In fact, the higher your intensity is on a regular basis, the less consistent you’ll probably be.

• Less intense, more sustainable workouts are much more effective. Plain and simple.
• BUT… They’re also a lot harder to market. They’re not “sexy.”

A moderate intensity workout program that causes you to make gradual progress over months and years is not going to leave you sweating, exhausted, and peeling yourself up off the gym floor.

But research shows that consistent, moderate exercise over time is more effective for long-term results than short bursts of extreme intensity.

And it’s not only easier to maintain, but it also reduces the risk of injury and overtraining .

Find a frequency and intensity that you can realistically manage. If that means 3-4 moderate workouts per week, that’s perfectly fine. You’ll make progress by sticking with it for the long term rather than trying to do too much all at once and quitting after a few weeks.

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How to Build A Sustainable Workout Routine: Less Is More

In almost every circumstance, you should plan to do just a little bit less than you think.

When getting started with a new fitness routine, you can get so excited and motivated that it actually hurts you in the long run.

• You’re pumped to get into the gym, so you plan to go to the gym every day of the week.
• You want to lose weight, and your motivation levels lead to eating extremely low calories in order to see fast progress.
• Building strength is your goal, so you load up the weight and lift as heavy as possible in the gym.

Those approaches will work for a few weeks at most, but inevitably they’ll burn you out. You won’t be able to sustain that type of routine long term.

And it could have been avoided by simply approaching things a bit more conservatively.

For example…

• If you know you can work out five days a week in the gym, start with four.
• To lose weight, get in a slight calorie deficit so that you can lose fat while eating as much food as possible (my free calorie calculator will tell you exactly how to do this!).
• In order to build strength, start by working up to your 5-rep max, and over time progressively work towards a 3-rep max, 2-rep max, and eventually testing your 1-rep max.

Less is more. Always.

Less leads to more consistency over a longer period of time. And if you can be consistent for longer, you’ll make more progress.

Plain and simple.

How to Build A Sustainable Workout Routine: Make Time, Don’t Find Time

While less is more, don’t let the message get twisted.

That doesn’t mean you can get lazy.

Building a sustainable workout routine is all about showing up over, and over, and over again.

• Sometimes it will be easy.
• Sometimes it will be challenging.
• Regardless of the circumstances, you need to stick to your plan.

With a busy schedule, it’s easy to let workouts fall to the wayside. A sustainable workout routine has to fit within your lifestyle, not compete with it.

The key is to make time for your workouts rather than trying to find time. Schedule your workouts just like any other appointment on your calendar.

1. If your mornings are less hectic than your evenings, plan to exercise first thing.
2. If you know you’ll be tired after work, fit in a lunchtime workout.
3. If after work is the only available time you have, suck it up, buttercup. And get to the gym.

Build your workouts into your calendar so that the time is non-negotiable. You have an appointment you have to be at, and everything else must wait during that time.

It could be as much as an hour, or as short as 15 minutes. Even if your time is limited, remember that something is always better than nothing. A 30-minute workout is just as valuable as an hour-long session if it’s something you can maintain consistently.

Productive workouts can happen in any amount of time, so just get it scheduled and keep showing up.

Recovery Is Part of the Routine

The most sustainable workout routine is the one you can recover from. Let me explain…

• If you’re constantly sore and fatigued, you’ll eventually quit.
• And if you quit, that’s the definition of an unsustainable workout routine.
• So prioritize the things that promote recovery.

Recovery is often overlooked in workout programs, but it’s crucial for long-term sustainability.

Overtraining can lead to fatigue, burnout, and injury. But, scheduling rest days and prioritizing things like protein and sleep will go a long way to avoiding those issues.

You can also incorporate active recovery — such as walking, yoga, or stretching — which can help reduce soreness and improve your long-term progress.

Studies show that proper recovery and sleep are linked to better workout performance and improved muscle growth over time.

Give your body what it needs to stay consistent along the way, and your progress will instantly improve.

Stay Flexible: Life Happens

While most of what we’ve talked about is rooted in planning and accountability, it’s important to acknowledge that life happens.

• You’ve got a career.
• Perhaps you’re in school.
• Maybe you have kids.
• There’s other activities and obligations on your plate.

To expect you can craft the perfect plan and never run into hiccups is a fool’s errand.

Interruptions and challenges are inevitable, so understand that. Mentally prepare for it. And give yourself grace when those moments arise.

A sustainable routine doesn’t need to be perfect. The most important thing is that you keep going. If you miss a workout, don’t dwell on it — just pick up where you left off.

And if you miss a few workouts, that’s OK, too. Don’t worry, you didn’t lose all of your progress. You just need to get right back to your regular routine, and keep chipping away each day.

Staying flexible means adjusting your routine when needed.

Maybe you planned to go to the gym but got stuck in a meeting — do a quick bodyweight workout at home instead.

Consistency over time means getting right back on track, even if there are occasional disruptions.

Track Your Progress & Celebrate Milestones

Knowing that you’re making progress matters, especially when we’re talking about how to build a sustainable workout routine.

Getting confirmation that the hard work you’re putting in is resulting in your desired outcome is, in a word… HUGE.

It will motivate you to keep going, which will keep you consistent. And the value of that can’t be understated.

So make sure you track your workouts. It doesn’t have to be anything crazy.

• Log your exercises, sets, reps, and weight in a notebook.
• Or, use the notes app on your phone.
• Or, track it in a spreadsheet (this is what I use with my 1-on-1 online fitness coaching clients).

Whatever’s easiest and allows you to visually see that your performance is going up in the gym.

It will motivate you once you see the type of progress you’re making. And if for some reason you see that you’re not making progress, your determination levels will kick into high gear in order to move things in the right direction.

And while you’re at it, do this with your body composition, too.

1. Step on the scale regularly.
2. Take waist measurements every 1-2 weeks.
3. Take progress photos every 2-4 weeks.

Seeing your body change will motivate you as well. And again, that’s going to make you even more consistent and make this process even more sustainable.

Celebrate milestones along the way, and reflect on where you started and how far you’ve come.

Conclusion: Consistency is King

The best workout routine isn’t the most extreme or intense — it’s the one you can stick to consistently.

By building a program that fits your goals, lifestyle, and schedule, you’re setting yourself up for long-term success. The path to fitness is a marathon, not a sprint, and progress is made by showing up week after week.

If you’re struggling to create a sustainable routine or need extra guidance, I’m here to help!

My 1-on-1 fitness coaching service is designed to give you personalized support in building a program that works for you.

Together, we’ll create a plan that you can stick to, helping you achieve your goals without burnout or frustration. You can learn more about my coaching services here, and please submit an application if you’re interested in talking more about your goals!

Thanks for reading 🙂

~ Chris