How to Stay Consistent With Exercise (Even When Life Is Crazy)

Let’s be real, staying consistent with exercise when life gets busy is hard. Between work, kids, laundry that multiplies like rabbits, and maybe just wanting a damn minute to sit down, workouts can easily fall off the list.

Does this sound like you? You start out strong, miss a couple days, and before you know it you’re telling yourself, “I’ll start fresh next week.” Again.

The truth is, you don’t need a perfect schedule, fancy programming, or superhuman discipline to build a routine that actually sticks. You just need a plan that works for your life, not someone else’s.

Here’s how to do that.

1. Ditch the All-or-Nothing Mindset

The biggest killer of consistency? Thinking it has to be all or nothing.

You miss one workout and suddenly feel like the whole week’s shot, so you “might as well” wait until Monday. But here’s a wild idea: what if you just… kept going?

It’s like getting a flat tire and slashing the other three because the day didn’t go as planned. Sounds ridiculous, right? But that’s exactly what we do when we skip a workout and throw the whole week out the window.

Showing up imperfectly still counts. Two workouts a week done consistently beats five workouts done randomly and followed by ghosting the gym for a month. Give yourself permission to be imperfect, and then keep showing up. 

2. Pick a Schedule That Fits Your Life (Not Instagram’s)

You don’t need to train six days a week to see results. Seriously. Whoever started that rumor owes us all an apology.

If you’re juggling a million things, start with two or three workouts a week. That’s enough to build strength, feel better, and make progress. You can always add more later.

Even now, I follow a simple upper/lower split four days a week, but if life gets chaotic, I scale back to full body three days a week. The key is flexibility, not rigidity.

If you want a flexible program to follow I have a free one HERE

3. Focus on Performance, Not Aesthetics

If you want to stay motivated, shift your focus from how you look to how you perform. It’s easy to get discouraged when your primary goal is aesthetics. Especially when the scale doesn’t budge, or you’re not seeing visible changes as quickly as you’d like. But when you focus on performance, progress becomes a lot more tangible and way more motivating.

Every time you add weight to the bar, increase your reps, or hit a new personal best, you know you’re getting stronger. And that’s a win you can track easily. Unlike the scale or measurements, which can fluctuate for a ton of reasons, performance improvements are often much more consistent and frequent.

This shift in focus doesn’t just boost motivation; it also makes your workouts more exciting. Instead of dreading the next workout, you’ll be looking forward to pushing yourself a little harder, lifting a little heavier, and seeing what your body can do next.

So next time you head into the gym or hit your home workout, ask yourself: “What can I improve today?” Maybe it’s the weight, maybe it’s the form, or maybe it’s just being able to do one more rep than last week. Whatever it is, track it, celebrate it, and use it as fuel to keep going.

4. Consistency Builds Consistency

Consistency doesn’t just help you get results. It builds more consistency. The more you show up, the easier it gets to keep showing up. In the beginning, it’s hard. It always feels like you're forcing yourself, and it’s easy to talk yourself out of it. But over time, it becomes a habit, and that habit carries you through the tough days.

This is why finding a schedule that works for you is so crucial. The first few weeks are the hardest. You’ll be battling those excuses, and it might feel like you’re starting from scratch every time. But once you get into your groove and hit that sweet spot, it becomes second nature.

It’s like brushing your teeth. At first, it’s a chore. But after a while, you do it without even thinking. The more you build the habit, the less mental energy it takes to keep going. And soon, you’ll realize that skipping a workout feels just as strange as skipping your morning shower.

So give yourself time to find that rhythm, and don’t be too hard on yourself in the early stages. Once you lock in that consistency, you’ll be surprised how much easier it gets, and how quickly it becomes part of your routine.

5. Make It Non-Negotiable

If you want consistency, you need to make working out a non-negotiable part of your day like brushing your teeth or taking a shower. I’m assuming you do those things daily (and if you don’t, we need to have a different conversation).

For me, working out in the morning works best because I have no distractions. The kids are still asleep, and there’s no pull from work or any other responsibilities. I’ve scheduled that time just for me, and I’m not going to stand myself up. It’s a commitment I’ve made, and I treat it just like any other “must-do” in my day.

Find a time that works for you. Maybe it’s first thing in the morning, during lunch, or right after work. Whatever it is, protect it. Don’t let anything else take priority over your workout time. It’s your time, and you deserve it.

Wrap-Up

You don’t need to overhaul your life to get consistent. You just need to start small, show up when you can, and build from there. It’s not about being perfect. It's about stacking reps, one week at a time.

So if you’re tired of starting over, try this: pick one tip from this article and commit to it this week. Keep it simple. Keep it doable. And most of all keep going.

P.S. If you need help finding an effective program, I have a free one below. Check it out!

If you have no idea how to structure a program, or want something that is actually effective, check out my free 6 week program! Report back and let me know how it goes!

Frequently Asked Questions

• What if I can’t fit a workout into my schedule?

  Start small. Even 10–15 minutes of movement can make a difference. The key is consistency, not duration. Focus on what you can do rather than what you can’t.

• How do I stop feeling guilty when I miss a workout?

  Guilt doesn’t get you anywhere, it’s just a distraction. Remind yourself that skipping one workout doesn’t ruin your progress, and no one’s perfect. Focus on getting back on track for the next session.

• Is it okay to work out less than three times a week?

  Yes! Any amount of consistent exercise is beneficial. Start with one or two sessions per week and build from there as your schedule allows.

• How long does it take to build a habit?

  It varies, but most habits take about 2–3 months to stick. Focus on showing up consistently, even if your effort isn’t perfect, and it will get easier over time.

• What’s the best way to track my progress?

  Track performance metrics like weights lifted, reps completed, or workout consistency. Aesthetics will follow if you are improving in these things.

• Do you have any recommendations for a beginner friendly program?

  Absolutely! I offer a free beginner friendly program that’s perfect for getting started. It includes alternative exercise options for those working out at home with limited equipment or experience. The program follows a 4-day upper/lower split, but it’s flexible. You can start with 2–3 workouts from week one and carry over the rest to fit your schedule.