5 Tips for Building a Sustainable Workout Routine
Par Mireille Boutin
Want to start exercising? Maybe you’d like to improve your overall well-being but don’t know where to start, or maybe you’re a former gym rat getting back into fitness with a specific goal in mind. Either way, here are five tips to help you build a sustainable workout routine that you can stick with long-term.
1. Prioritize consistency over intensity
A common mistake when getting back into shape is doing too much too soon—and winding up disappointed. Instead, start small and work your way up. If you’re getting into weight-lifting, aim for a manageable goal, like three 15‑minute sessions a week. If you want to start running, try alternating between walking and running at first. Treat your workouts like appointments and schedule them into your week. By making exercise a regular part of your routine, you’ll develop the discipline you need to hit long-term targets while giving your body time to adapt.
2. Set realistic, achievable goals
Like in many aspects of our lives, setting goals gives us a sense of purpose and meaning. Goals can look different for everyone. For beginners, committing to a consistent number of workouts per week is a great way to start. You could also set a goal to run for a certain length of time or do a certain number of push-ups. The important thing is that your goals are realistic and measurable, because that will keep you motivated.
3. Don’t neglect mobility
Mobility is often overlooked, but it plays a crucial role in preventing injuries and enhancing overall wellness. Working on joint flexibility and mobility is important for everyone, regardless of fitness level. Adding just five to ten minutes of stretching to your routine can significantly improve recovery and physical well-being. I especially recommend incorporating hip mobility exercises, as they are fundamental to many basic movements, but shoulder and back stretches are also important. Being more flexible will not only give you better mobility in everyday life but also improve your form during workouts.
4. Focus on compound movements
The most effective training routines prioritize compound movements. These are exercises like squats, hip hinges, and push-pull exercises, which use multiple muscle groups and joints. Compound movements are fundamental in functional training and help you get stronger—even outside the gym. Here are some ways we use these movements in everyday life:
- Squats: Climbing stairs, sitting down, and standing up
- Hip hinges: Bending over to pick things up
- Push movements: Opening outward-swinging doors and reaching shelves
- Pull movements: Opening inward-swinging doors
5. Eat right
A healthy, balanced diet is essential to optimize your energy intake and support your fitness journey. Focus on eating plenty of protein, as it plays a key role in muscle growth and recovery. The recommended daily protein intake is 1.8 to 2.2 grams per kilogram of body weight. A convenient way to meet this goal is adding protein powder to smoothies and other drinks, especially as a post-workout snack. My favourites are ATP Lab’s chocolate-flavoured ISO protein powder and Vega protein powder for a vegan option.
Besides protein, electrolytes and magnesium are great dietary supplements to support your workout routine. Electrolyte solutions, like Ö Hydratation, help rehydrate the body and replenish electrolytes. Magnesium is available in capsules and powders (my favourites are AOR and Natural Vitality) and improves muscle recovery and promotes better sleep.
Keep these tips in mind while you build your new workout routine, and you’ll be more likely to maintain your new good habits. Following a consistent routine will make you feel proud and accomplished, and the endorphins will help boost your energy and mood. Working out consistently will also help you manage stress and get better sleep. Remember, you’re investing in your physical and mental well-being and laying a solid foundation for a better quality of life down the road.
This article provides general information only and is not a substitute for professional advice or care. The effect of the products presented in this article may vary from person to person. Some products may be contraindicated for you if they interact with any medication you are taking. If you are under medical supervision for a health problem, please consult your health professional before including these products in your diet.