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Education • June 11, 2018

8 Steps To Form A Habit Of Working Out

Forming a new habit doesn't have to be difficult! Learn how.

8 Steps To Form A Habit Of Working Out

Creating a new habit can be easy - when it’s something we enjoy a lot, and usually something that doesn’t do us any good. But when it comes to creating healthy habits - things can get quite tricky.

Essentially, what you are is the result of your habits. What you do before you go to sleep, how you perceive people around you, what you eat, how often you work out - all of these are building blocks of a unique person you truly are.

However, it might get rough if you wish to implement some changes and create a new habit. So here are a few pointers that will help you create a new you - a more satisfied, a more confident, and a more fit you!


  1. Create a good reminder
    If you have a good reminder, it will make creating your new habit easier. I.e. prepare your workout clothes and running shoes before going to sleep. When you wake up, and see your sports apparel waiting for you, you’ll jump right in. Leave Madbarz on, so it is the first thing you see when you grab your phone in the morning. Change your routine of endless scrolling your social networks in the morning with doing a quick workout.

  2. Set yourself a realistic goal
    You want to start a routine that is not completely outside of your range - so add a couple of short workouts to your weekly schedule. If you set the bar too high, you might quit even before you’ve actually started. When developing a new habit, the level of performance is not that relevant. What you want to achieve is making workout a habit! Small wins are a recipe for long term success. Introduce your body with regular workout. Time and determination are a path to your goal. Your level of fitness will grow as your workout becomes your routine.

  3. Result as a fruit of your work
    It is the result that counts. Once you see apparent changes just by looking in the mirror or fitting a new pair of jeans - this is a sign of progress. And it will make you feel awesome.This is the biggest reward you will receive, and rewards are there to keep you motivated.
  4. Just get out there
    If you anticipate and list all possible obstacles and provide helpful solutions, it will be easier to overcome them.  Creating an escape route beforehand will help you not to get thrown off your path to success. When you wake up feeling all torn to pieces and feel like you will never get out of bed, get up and fight! However you might feel, put your shoes on and get out there. It will be much easier when you take that first step and punch in the number of reps you want to do. The joy you will feel after completing your workout is irreplaceable and make you feel like a champ, all psyched for the rest of your day.

  5. Commit for at least 30 days
    Even though some researchers tried to measure how long it takes for a certain routine to become a habit, it actually depends on a person. Some habits are easier to grow on you, some are harder. What you want to achieve is to start your workout with an autopilot on, without too much thinking. But don’t give up before a month is out. And before you’ll even know it, you will be on your month six!
  6. Never skip a day!
    The easiest thing is to say: “Oh, I’ve been working out for the last four days, I might as well skip a day.” Don’t! It’s all about consistency and determination. You don’t have to do a complete hardcore workout, take an active rest - do a least 20-minute walk, a 10-minute run, a beginner’s workout. Just don’t slack around!

  7. Don’t reject help.
    It is always easier with a structured plan. Madbarz can help you in a way that you don’t have to think about what to do tomorrow in order to create a habit and achieve your goal, the app will do this for you. A well-prepared plan is a must - this way you will never run out of ideas and what to do next.

  8. Believe in yourself. You can achieve anything if you set your mind to it.
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  • Andris Krūmiņš 8 workouts (level 5)
    Is it advisable to train everyday without any day off? June 27, 2018