How I Stay on Top of My Yearly Exercise Goals as CNET’s Fitness Expert

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This is about the time when many people begin quitting their New Year’s resolutions for getting fitter or building healthier habits. Warmer weather, social plans and packed schedules can make it harder to stay on track with workouts or your workout app. Before you know it, your plan for your healthiest year feels derailed. In some cases, it may seem easier to give up altogether. But what if you don’t have to?

In fact, it’s easier to give up on your goals if you think you need to be perfect all the time. In reality, consistency matters more -- even sticking to your plan 80% or 85% of the time is enough. Consistency, not perfection, is what helps you maintain a routine without added pressure.

This is the formula I follow to avoid giving up on my workout goals halfway through the year. As a fitness expert, wife and working mom to a toddler, I know how often life throws a wrench into my plans. Instead of giving up, I pivot and adjust -- because my well-being is just as important as my family’s. Here are some techniques I use to stay on track; they might help you, too.

1. Follow a workout program

Woman wearing workout outfit sitting on a yoga mat looking at her smartphone

Following a workout program is crucial for achieving your fitness goals and making your life easier. With a program, you don’t have to worry about figuring out what you need to do each time you set foot in the gym. Before becoming a mom, I could easily spend over an hour in the gym or go for a 90-minute run while training for a race. These days, my life looks different, so I aim for efficient, effective workouts that fit into 45 minutes to an hour, max.

If you’re new to working out, one of the best ways to follow a workout program is to have a personal trainer create one for you. But if hiring a trainer isn't in your budget, using a fitness app is another option. They're more cost-effective, and some workout apps, such as Peloton and Ladder, offer programs you can follow within the app based on your fitness level, as well as through monthly challenges or series. Other apps such as Caliber and Future connect you virtually to personal trainers who can customize your workouts to your specific needs and goals.

I previously tested Future and loved that you can virtually connect to a real-life trainer. If it’s within your budget (it costs $200 a month), it’s worth it because your trainer is always at your fingertips and they can modify your training schedule as needed. There are also AI-focused fitness apps such as Fitbod or FitnessAI that can create workout programs for you.

I’m currently following the Stronger by the Day app (also one of our picks for best workout apps for women), a science-backed program designed to help women get stronger and build muscle, since that's my current goal. One feature I’ve found helpful in this app is the ability to choose between full-day, express or bodyweight workouts, depending on how much time I have. I can also set how many days a week I want to work out, and it automatically tracks my personal records based on my heaviest lifts.

2. Try new classes and workouts

Woman using a Pilates reformer in a class

Let’s be honest: Sometimes going to a gym can be boring. In fact, the same routine can be discouraging and keep you from working out. If you’re someone who needs more stimulation or gets tired of the same workout setting, you can try a group fitness class instead.

Classpass is a good workout subscription option to check out. It gives you access to online and in-studio classes in your area. Whether it’s a class at your gym or a separate studio, it’s worth exploring other forms of movement. This could mean trying a self-defense martial arts class, a reformer Pilates class or even taking up a dance style you’re unfamiliar with at a dance studio.

Regardless of how you like to move, adding a workout class to your schedule can give you something to look forward to. You might even make friends in these classes and earn a new workout buddy in the process.

3. Create a playlist you enjoy

Laptop next to smartphone with a music playlist pulled up and a pair of earbuds and their case

I’ve learned that having a playlist I enjoy can give me the boost I need during a workout. Curating your own Spotify or Apple Music playlists (two of our favorite music streaming services) can give you something to look forward to during your workout.

I also try to design my playlist based on the type of activity I’m doing. For example, I choose more upbeat bops when I’m going for a run, whereas when I’m weightlifting, I want something slower-paced yet motivating. This isn’t set in stone for me, though, since there is frequent overlap depending on my daily mood. But I can tell you from personal experience that the KPop Demon Hunters soundtrack works for both running and lifting weights.

4. Take your workout outdoors

Getting some vitamin D from the sun is beneficial because it helps regulate your mood, your circadian rhythm, blood sugar, blood pressure and more. Similarly, taking your workouts outdoors will give you a change of scenery and a mood boost.

When the weather gets warmer, I swap out a couple of gym workouts for a run or a long walk outdoors. I like to wear reliable, sweatproof earbuds like the Powerbeats Pro 2 and my Apple Watch to track distance and time. I’ve even grabbed some fitness equipment, including dumbbells and kettlebells, and set up a workout space in my yard. If you can handle colder weather, there are plenty of benefits to working out in colder temps as well -- just make sure to dress accordingly.

5. Set up a goal for yourself

I’ve found that giving myself a goal to work toward always keeps me more focused because I want to accomplish it. For example, over the past six months, I’ve been working toward squatting 200 pounds, and even after years of strength training, it took time to get there. It’s exciting to see what your body can do -- not just what it looks like -- and sometimes that’s all the motivation you need to set your next goal.

If some of your goals involve tracking steps or training for your first race, it can be helpful to have a fitness tracker like the Apple Watch or a Fitbit to track your distance, steps, heart rate and much more. Although some of these devices are an investment, they can help you stay accountable with their workout reminders and progress-tracking features. Additionally, many can monitor various health markers to keep you aware of any abrupt changes to your health.

6. Set up a workout space at home

woman exercising with resistance bands wrapped around her feet in her living room

Depending on how much space you have at home, setting up a designated workout area can help on days when you can’t step out to the gym. When the COVID-19 pandemic hit, the majority of my workouts were done mainly in my living room. All you need to start are a few reliable pairs of dumbbells (or adjustable dumbbells), a yoga mat and resistance bands.

If you have the room, an exercise bike, treadmill or similar cardio equipment can be helpful. Likewise, if you have the space and budget, a smart home gym such as the Tonal 2 can replace various pieces of strength training equipment and transform your living room into a full-on gym.

7. Create a realistic workout schedule

Woman writing down her workout schedule in notebook

Some people set themselves up for failure by doing too much too soon. When you intentionally include workouts in your schedule, you should make sure they make sense for the stage of life you’re in. If you set your goals too high, such as telling yourself you’ll work out six days a week, but realistically can only commit to three days, you’re going to feel discouraged when you can’t keep up. If you force it, you'll burn out.

I used to be able to go to the gym almost anytime I wanted before becoming a mom. Now, I have to plan my workouts around my work and child care schedule. At this point in the year, I would’ve signed up for a few races, but I know I can’t commit to a training schedule.

Work with the season of life you’re in and include workouts in your calendar as meetings, so you can’t cancel on yourself. This could mean committing to a lunchtime, early morning or late-night workout. It’s also helpful to have a support system at home, such as a partner who can hold you accountable or take the kids so you can have an hour to yourself.

Most importantly, remain flexible: Life will happen and can bring illness and other disruptions, which may affect your workout schedule. Remember, a missed workout or two won’t ruin your progress.

8. Get a workout buddy

Two men high-fiving after a workout class

Having a workout buddy can keep you motivated. I usually like to workout alone, but having a buddy can help hold you accountable since someone else is counting on you to show up. If your friend is a little more knowledgeable than you when it comes to fitness, it’s a good way to have hands-on learning. If not, having a workout buddy still allows you to catch up with friends while doing an activity that’s great for your mind and body. After all, research has shown that good social connections are key to staving off depression and living a happy and less lonely life.

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