10 Ways to Stay Consistent with Exercise (Even When You're Busy, Tired, or Just Not Feeling It)

samuandmelfitness
Jul 18
4 min read

Let’s be real: Starting a workout plan is easy. Sticking to it? Not so much.

Whether it's work, kids, stress, low motivation, or just the feeling of being too tired to function - consistency is one of the biggest challenges for anyone trying to get fitter and healthier.

At The Pride, we help everyday people (not influencers or elite athletes) in the North Shore of Auckland build habits that last. And we’ve seen firsthand what works (and what doesn’t).

Here are 10 quick and practical tips to help you stay consistent with exercise, even when life gets chaotic.

A Pride member bench presses weights while another spots. A cute small dog is at the mans feet.

Tip 1: Lower the Bar on “Perfect”

If you're trying to be perfect, you'll burn out fast.

You don’t need to crush every workout or be 100% on every day. Focus on doing something rather than everything.

✅ 20 minutes is better than zero.

✅ A short walk is better than waiting for the “perfect time” to do a long workout.

The goal is to stay in motion. Not to be perfect.

Tip 2: Schedule Your Workouts Like Important Meetings

Treat your workouts like the most important meeting of your week. Because it is.

If it’s not in your calendar, it’s not happening. Treat your workouts like any other non-negotiable appointment. Put it in your diary, and protect that time.

Better yet - train at the same time every week. Make it feel automatic.

A woman lifts a barbell as two women sit on a bench clapping. A yellow gym background with equipment adds a motivational vibe.

Tip 3: Make Exercise Social and Fun

Working out with others massively boosts consistency.

That’s why our PT Pods work so well — you’re not just turning up for the workout, you’re showing up for your people.

Whether it’s a friend, a coach, or a personal training pod at The Pride, consistency gets easier when you enjoy the people you’re with.

Tip 4: Ditch the All-or-Nothing Mindset

Missing one session doesn’t mean you’ve failed.

One unhealthy meal doesn’t mean the week is ruined.

Fitness isn’t all-or-nothing — it’s always something.

Get back on track the next day and move on. The people who succeed long term are the ones who keep going after setbacks.

Tip 5: Track Everything - Not Just Weight

Seeing improvement helps motivation stick.

But don’t just rely on the scales — track things like:

How many push-ups you can do.
How much weight you’re lifting and how many reps, for every single set.
How consistent you’ve been.
How your clothes fit.
How your energy or mood improves.

These non-scale victories keep you going when the scale doesn’t move. That’s why we track every single weight you lift and record notes after every session - To make sure you’re improving.

We even give our clients regular Results Packs so they can see their strength, consistency, and progress clearly. Not just on the scales.

Tip 6: Build a Routine You Actually Enjoy

If you hate your workout, of course you won’t stick to it.

The best routine is the one you enjoy enough to do regularly. That’s why at The Pride, our workouts are built around what real people like - not what’s trending on Instagram.

We use:

Fun, varied workouts
Friendly, encouraging trainers
No judgment. Just support

Tip 7: Get Help and Accountability

You don’t have to do this alone.

Having someone to check in with, guide you, and cheer you on can be a game-changer. That’s why our members get their own personal accountability coach when they join — it makes a huge difference.

Whether it's a trainer, a friend, or a group, the right support keeps you consistent long after motivation fades.

Tip 8: Start Smaller Than You Think You Need To

Most people try to go from 0 to 100. Instead, try going from 0 to 1.

Instead of working out every day, start with 1-3 per week.
Instead of uphauling your diet and following a meal plan, make 1 small nutrition change at a time.
Instead of aiming for 10,000 steps per day, aim for 1000 more than you’re currently hitting.

Build success momentum — it’s better to go slow and stay consistent than to go hard and burn out.

Tip 9: Use Triggers to Build a Habit Loop

This comes from habit science: pair your workout with a trigger like:

Preparing your workout gear the night before
Finishing your workday and going straight to the gym
Dishing up your first serving of dinner, then putting rest straight in the fridge.
Having a protein shake straight after your workouts.

Anchor new habits to something you already do, and they’re more likely to stick.