It can feel like an endless cycle. That goal you set yourself with total conviction. The Monday you swear will be a fresh start – right after you finish this packet of cookies!
If that sounds familiar, you’re not alone. Many fitness plans fail not because of ability, but because they rely on motivation, set unrealistic expectations, or demand a schedule that real life can’t sustain. What you need, then, is a sustainable workout routine that both fits your life and feels enjoyable enough to maintain.
So stay tuned as we explain how to build a workout routine that sticks. We’ll cover the strategies that help keep you moving (even when motivation is low) and how F45’s workouts, structured programming, and mood-boosting group setting can help you reach your goals.
What makes a workout routine sustainable?
A sustainable workout routine – also often referred to as a balanced workout routine – is one you can stick to consistently, without feeling stressed, overwhelmed, or burnt out.
It’s the kind of movement that fits your life: whether you’re smashing your goals with four F45 workouts a week or squeezing in a recovery session before work.
Why do so many workout routines fail?
Most workout routines fail because they become too hard to maintain the moment time, energy, and other responsibilities start competing for attention.1 If you feel like you’re struggling to build a habit that lasts, it could be because you’re:
- Ignoring recovery
- Relying solely on motivation
- Setting unrealistic expectations
- Trying to exercise every day from the get-go
- Choosing workouts you don’t actually enjoy
- Following a program that doesn’t fit your schedule
As F45 trainer and athlete Nic Wilson says, “Everyone struggles with something – whether that’s time, energy, or just life being life. One missed session or one less-than-ideal week of eating isn’t going to undo anything. For me, a balanced workout routine isn’t about being perfect – it’s about finding a rhythm that works for you and sticking with it.”
How to build a sustainable workout routine: 7 strategies for long-term success
A sustainable fitness routine comes down to accountability (though not the kind that forces you out the door on the days you’d rather not!) Real accountability is setting goals you know you can meet, and expectations that bend with your life – instead of exhausting you.
Read on for our seven strategies on how to build a sustainable workout routine with F45.
1: Start with goals you can maintain
Goals are great – they give your routine direction, but they only work if you can see yourself making progress. Instead of one giant, all-or-nothing target, set smaller, SMART goals that are specific, measurable, achievable, relevant, and time-bound. So, rather than “I’m going to lose 20 pounds” try “I’m going to attend three F45 classes a week for the next month.”
Then, once you hit it, set a new one. This is where micro progress does the heavy lifting. By tracking the small, achievable wins, you’ll keep your momentum going, with each mini-milestone you surpass giving you the confidence – and the evidence – that you can do this!
2: Build your routine around your life (not the other way around!)
People often create workout plans for the person they hope to become, but a sustainable workout routine should work with the schedule and energy levels you have now.
So, when planning your routine, look back at the past two weeks and identify two or three times when you regularly had enough time and energy to exercise. Not sure whether it’s better to work out in the morning or night? Follow your existing habits. Don’t plan early classes if you always hit snooze, or evening sessions if you regularly work late.
3: Schedule workouts like appointments
Once you’ve found the times you can realistically make a class, book them in advance so they’re locked into your week. There’s real behavioral science behind this – it’s called an “implementation intention.” When you decide the exact when and where of a workout, you’re far more likely to do it than when you leave it to spontaneous motivation on the day.2
Want to put this science into action? The F45 Training app lets you schedule your classes in advance and track your progress as you go. Get the app, then find your local F45 studio to book a trial – so you can start designing your balanced workout routine today!
4: Plan for busy weeks
Life happens. Some weeks, the deadlines pile up, the kids get sick, the calendar fills up. Missing the occasional workout is completely normal – the trick is to have a fallback ready, so a busy week doesn’t turn into a busy month off.
That’s where a “minimal commitment plan” comes in: a stripped-back version of your routine that keeps your momentum alive when life gets loud. This could look like:
- Swap a demanding workout for a recovery workout, such as stretching, yoga, or another low-intensity session.
- Commit to one non-negotiable class, rather than abandoning the week altogether because you can’t attend all four.
- Replace a workout with a walk. A lunchtime lap around the block or walking the kids to school still keeps you active.
5: Develop habits instead of relying on motivation
Motivation to work out will naturally come and go. A habit forms when a familiar cue begins to trigger behavior with less conscious thought, reducing the need to decide whether you feel like exercising each time.3
Use habit stacking by attaching your workout to a reliable cue that already exists in your week.3 For example: “After I finish work on Tuesday and Thursday, I’ll change into my workout clothes and head to F45.” Book your classes in advance, pack your bag, and repeat the same sequence each week. The workout itself can change, but consistently pairing it with an existing routine helps your brain learn what comes next.
6: Prioritize your recovery
Recovery works best when you plan it. A sustainable workout routine means deliberately alternating harder sessions with lighter ones and different types of rest – like booking a recovery class after a resistance workout and maintaining at least one full rest day a week.
Sleep matters just as much. Aim for at least seven hours a night, because there’s a direct relationship between sleep and exercise: your body does most of its repair and muscle growth while you sleep.
7: Create a balanced workout routine
We offer four types of group workout classes: resistance, cardio, recovery, and hybrid (a blend of resistance and cardio training).
By performing a regular combination of these workouts, you can improve your strength, aerobic fitness, and overall health, while giving your body time to recover between high-intensity sessions – a balanced workout routine you can sustain.
Resistance training
Resistance training, also known as strength training, uses weights, resistance bands, or body weight to challenge your muscles. It helps build strength, power, and lean muscle mass, making it an essential part of a balanced workout routine. Aim for two to three resistance workouts each week. Leave at least one recovery day before training the same muscle groups again, giving them the time they need to repair and grow stronger.
Cardio
Cardio is another foundational element of a sustainable workout routine, helping you burn calories, build running endurance and improve your cardiovascular fitness.
Our cardio workouts get your heart pumping with plyometric moves (think explosive, jumping exercises) and constant changes in tempo and timing. Your training frequency will depend on your goals and fitness level. As a starting point, aim for one to two cardio classes a week – and if weight loss is your goal, treat cardio as one piece of the puzzle alongside resistance training, balanced nutrition, everyday movement, and recovery.
Hybrid workouts
Hybrid workouts combine resistance and cardio in a single session, making them brilliant for building metabolic conditioning (training your body to use energy more efficiently, so you work harder for longer and keep burning calories after you stop). This workout type is also the perfect option when you’re time-poor: one hybrid class covers both bases, so even a couple of sessions a week gives you a balanced workout routine.
Recovery
Our recovery workouts incorporate a blend of stretching techniques, along with both active and passive exercises. Expect better flexibility, posture, and range of motion – the qualities that will support your resistance and cardio training.
Plus, these workouts are ideal active recovery for anyone who doesn’t like to sit still: you get the benefits of a rest day while still moving, minus the high intensity.
A balanced workout routine also relies on balanced nutrition. Next, learn about what macros you should be eating to support your training, and what your protein intake should be.
1 https://pubmed.ncbi.nlm.nih.gov/34071630/
2 https://pubmed.ncbi.nlm.nih.gov/35742582/
3 https://link.springer.com/article/10.1186/s12966-023-01493-3
