How to Make the Gym a Habit (Even When Life Gets in the Way)

We’ve all been there. You start the week pumped, ready to smash some workouts, but by the time Friday rolls around, the only thing you’ve lifted is your morning coffee. Between work meetings, picking up the kids, and trying to have a sliver of a social life, it’s easy for gym time to slip through the cracks.

Sound familiar?

Don’t worry—you’re not alone. But here’s the good news: making the gym a regular part of your life doesn’t have to be as hard as it seems. With a few simple strategies, you can go from “I’ll try to work out this week” to “The gym is just what I do” in no time.

Let’s dive in.

1. Treat Your Gym Time Like an Appointment

Waiting for the perfect time to get to the gym? Spoiler alert: it’s not coming. Life is busy, curveballs will keep coming, and if you’re waiting for the stars to align, you’ll be waiting forever.

The secret? Schedule your workouts like any other important appointment. Block off gym time in your calendar and stick to it like you would a doctor’s appointment or a work meeting. No cancellations. No rescheduling. Just you time.

Think about it: you wouldn’t ditch an important meeting, so why bail on yourself?

2. Start Small – But Be Consistent

Let’s be real: if you’re struggling to make it to the gym right now, jumping straight to five days a week might be setting yourself up for failure. The key is to start small and build momentum.

Aim for two or three sessions a week at first. Once you get into the rhythm, you can add more days as you see fit. Remember, it’s not about how often you go, but about how consistently you show up.

As the saying goes: slow and steady wins the race (and crushes WODs).

3. Find Workouts You Actually Enjoy

Let’s be honest—if you dread going to the gym because you hate your workouts, it’s going to feel like torture. The trick? Find something you actually enjoy. Whether it’s CrossFit, power lifting, or even a sweaty bikram yoga class, make sure it’s something you look forward to doing.

Sure, some days you might not be feeling it, but when you actually like what you’re doing, it’s so much easier to stick with it. Haven’t found your jam yet? Try out different classes, programs, or styles of training until you hit that sweet spot.

4. Make It Easy for Yourself

Convenience is king when it comes to building habits. If getting to your gym feels like a mission, it’s way too easy to talk yourself out of going.

Pick a gym that’s close to home or work, or even invest in some home workout gear if that suits your schedule better. The easier it is to get to your workout, the less mental energy you’ll spend debating whether to go or not.

No excuses. Just sweat.

5. Pack Your Gym Bag Like a Pro

This one’s simple but powerful. Pack your gym bag the night before, so it’s ready and waiting for you. Whether you’re heading to the gym in the morning, at lunch, or after work, having everything prepped takes away the guesswork and one more excuse not to go.

Get your clothes, shoes, and water bottle set the night before, and you’ll be one step closer to getting in that workout.

6. Discipline Beats Motivation

Motivation is awesome… when it shows up. But let’s be real, some days, it’s nowhere to be found. And those are the days when discipline has to take over.

The thing about discipline? The more you practice it, the stronger it gets. Show up even on the days you don’t feel like it. Over time, the habit of going to the gym will become second nature, and you’ll rely less on motivation to get you there.

Plus, once you start seeing results, those days when you want to train will outnumber the days you don’t.

7. Find a Gym Buddy

If you’re the type who needs a little extra accountability, getting a workout partner can be a game-changer. Knowing someone’s waiting for you at the gym makes it way harder to bail on your workout. Plus, it makes training a lot more fun when you’ve got someone to push through those tough sets with.

No gym buddy? No worries. Jump into a class or join a group training session. Surrounding yourself with like-minded people can help keep you on track.

8. Reward Yourself for Your Wins

Who says you can’t treat yourself for sticking with your goals? Whether it’s hitting a new personal record or just showing up consistently for a month, celebrate the small wins.

Maybe it’s buying a new pair of shoes after a solid month of training or booking a massage after a killer week. Positive reinforcement goes a long way in helping you stay motivated and excited about your progress.

Bottom Line: Make the Gym Part of Your Routine

At the end of the day, making the gym a regular part of your routine isn’t about finding more time—it’s about prioritising you. By treating your workouts like non-negotiable appointments, starting with realistic goals, and making fitness enjoyable and convenient, you’ll build habits that stick.

And remember, it’s not about being perfect—it’s about showing up, doing the work, and letting the results follow. So, get in there and start crushing it. Before you know it, hitting the gym will feel as natural as grabbing your morning coffee.

Ready to make that happen? See you at the gym.