How to set up a (regular) workout

ed one whole workout for an overwhelming reason.

And it’s okay! Anything can happen, no need to blame yourself.

“Wait, wait! We thought this was an article about adhering to an exercise regimen, and you start by saying it’s okay to skip a workout? ”

So – first of all – forgive yourself.

“Everything will be fine, partner”

And then check out the Nerd Fitness mantra:

“Never miss two workouts in a row.”

As mentioned, failing one workout is okay. But if you miss the next one, a bad trend looms. And this is already fraught. Instead of developing a habit of exercising, you are working on a habit of being lazy.

So: if you had to skip one workout, don’t worry. But be sure to try the next one.

Step 2: develop a training plan

Let’s remember the golden words of Benjamin Franklin:

If you fail planning, you are planning to fail.

To get regular training, the plan must be doable.

In general, there are three key questions to consider when developing a training regimen:

  • How do you plan to train?
  • Where do you plan to train?
  • When do you plan to train?

While they are all important, let’s focus on the “when”. This is the most important step for compliance with the regime. When we work with each client personally, we just make him paint the calendar, circling all the dates of the planned workouts! And on the to-do list for the day – highlight the workout as the most important meeting!


Do you know why? Because in training, he devotes time to the most important person in his life – himself.

If, for example, you decide to train in the morning at exactly 8:00, the siren on your phone should go off at 7:50.

Trust me, it’s worth it.

Step 3: Get Rid of the Failed All-or-Nothing Approach

In other words: work out Plan B (fallback) as well.

Let’s say you scheduled a workout, found the time, drove up to the gym just on schedule, and there … a pipe burst.

Should you now angrily throw the bag with the uniform and protein powder into the trash can and lie down on the sofa?

Not at all!

It just means that you have to work out for a few days at home, on the sports field in the yard, or even get out to the park.

Consider contingency options for various contingencies, such as:

  • If I can’t work out in my gym, I will do weights at home.
  • If it’s raining heavily (and I can’t run outside), I’ll pedal the indoor exercise bike.
  • If the muscles haven’t come back from the hard workout yet, I’ll just do some light stretching today.

In short, you don’t have to give up any activity if the main plan – through no fault of yours – has failed.

As we jokingly tell our clients: if one wheel is flat, it does not mean that you need to puncture the remaining three.

Just do your best to get back on your way.

Step 4: find the type of workout that you enjoy

If we were to limit ourselves to one single piece of advice on how to move more every day, then it would be this: do what you like.

A rewarding workout doesn’t have to be tough and boring.

If you hate fitness clubs and hardware, do what you love, such as:

  • walks,
  • parkour,
  • active video games.


When you enjoy exercising, you are much more likely to move regularly .

Here’s another trick to start enjoying your workout: Play your favorite music, audiobook, podcast, or TV show.

For example, if you only listen to the latest episode of your favorite podcast while jogging, then you will look forward to your next workout.

All in all, combine fitness with any of your hobbies and the results will amaze you.

Another article to think about:
Does Fitness Suck? You just haven’t picked up yours!

Step 5: connect loved ones (or find like-minded people)

Another powerful tool for increasing exercise regularity is social:

1) Share your fitness goals with friends and family.

And be sure to clarify when and how much you intend to train. This will help for several reasons: first, we are more likely to accomplish what we set out to do if we promise it to others, not just ourselves; secondly, they can not only sarcastically remind, but also kindly support

“I know you’re there!”

2) Join an online hobby gang.

In the 21st century, it is very easy to find a community of people who do what you do. And if you can’t do regular training in splendid isolation, then just search the Internet for the same sufferers and unite.

We regularly host group competitions through our Nerd Fitness Journey app. How to give up training if everyone else is already chopping up?

For example, one of our coaches (and the authors of this text) is jumping over snowdrifts, since we had a burpee challenge.

But there is a third way (the most expensive, but effective): hire a coach.

He will not only answer all training questions and draw up a suitable program, but also monitor attendance (if it is an employee of your gym) or at least take an interest in progress (if conscientious from the Internet). And accountability greatly contributes to the regularity of classes.

Step 6: Get Motivation From Workout, Not Motivation To Workout

You can often hear moans from new clients like “Oh, I don’t have enough motivation to go to the gym all the time!”

This is the wrong way of thinking.

Actions create motivation, not vice versa.

We take such a beginner and begin to train. At first, he does not really like to play sports, motivation is at zero. But we – by threats and blackmail – still encourage him to train. After a few weeks, he begins to notice pleasant changes in figure, mood, ease of gait, etc. And he understands that all this is the result of those very trainings.

“Works … works!”

Should we continue to beg him to come into the hall? No, he now has enough of his own motivation.

It’s harder to start working out without outside help, but nothing is impossible:
How to start getting in shape: 3 tips for complete beginners

The first step is, of course, the most difficult, but you can handle it. Just go for a walk today. And then repeat in a couple of days.

Again, at the initial stage, the duration or intensity of the lesson is not so important, the main thing is the intention: you have made a decision and do it. Having developed a habit, you will always have time to increase the load.

Step 7: take time to practice by getting rid of unnecessary tasks

Few people in our world just sit still and ponder how to kill time.

So for training you will have to allocate it, cutting back – or replacing – all sorts of other things. For example:

  • Maybe you can reduce your nightly ritual TV series from two hours to one?
  • Maybe you will start commuting to and from work by bike rather than by car?
  • Would you like to spend the evening with a boyfriend / girlfriend for a walk in the park instead of in a pub?

Try all the hard experiments: create an ideal (workout) schedule in a vacuum and try to implement it in life.

Did not work out? This is also the result of real scientists. This means you have an unrealistic schedule that needs to be tweaked.

To get involved, you can even shorten the duration and frequency of training (regularity is important for us first, developing a habit):

  • instead of an hour’s lesson, do a half hour,
  • instead of three workouts a week, start with two,
  • go around the block not twice, but just one.

Conclusion and parting words

That’s all, friends.

The most important thing you can do today: GET STARTED! Not tomorrow. Not next Monday. Exactly today. Go out for a walk. Schedule the second one on your calendar. Plan two or three in advance for next week. Now you are already getting regular training. Just continue, and as time and energy (and desire) increase, increase the load.

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