How to be consistent with working out

Two women working out together and helping each other acting as gym buddies for each other

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Benefits of Working out || How to be consistent in working out? || Summary || Should I work out daily? || How to deal with muscle soreness? || How long should my workout session be || When should I stretch and how

Benefits of Working out

1. can make you happier and improve your mood

According to one scientific study, only just 10 to 30 minutes of working out is enough to see great mood improvement in your overall mental state.

Another concludes that it helps an individual reduce depression and anxiety. Also, exercise was able to increase the self-esteem of older individuals as mentioned by one source.

There were also significant improvements in the quality of life of individuals irrespective of their age. Working out also reduces the burden of impairment in the elders. It helps in psychological improvement.

2. Weight management

Resistance training helps boost metabolism, when you engage in resistance exercises like bodyweight exercises or weightlifting, you build muscles.

Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain itself. Therefore, as you build more muscle through resistance training, your resting metabolic rate increases.

This elevated metabolism can help you burn more calories throughout the day, even when you’re not working out, which can aid in weight management and overall metabolic health.

3. Energy levels

Working out helps in increasing the energy level of an individual. Exercise according to one study, helps deal with metabolic syndrome. And also doing weight training improves your metabolic rate.

When you start working out daily, you will experience more energy throughout your day, which in return also leads to more productivity as claimed by this scientific study.

4. Bone density

Any form of exercise be it in the form of aerobic or resistance increases bone density, as concluded in this science report.

It’s well-established that weight-bearing exercises, which include both resistance training and certain forms of aerobic exercise, can help increase bone density.

Weight-bearing exercises involve activities where you work against gravity, such as walking, jogging, dancing, and weightlifting.

These types of exercises stimulate bone-forming cells, leading to an increase in bone density over time.

However, not all forms of aerobic exercise necessarily provide the same bone-strengthening benefits. For instance, swimming and cycling, while excellent for cardiovascular health, are not weight-bearing activities and may not have the same impact on bone density as weight-bearing exercises.

5. Sleep quality

Moderate-intensity resistance exercise and stretching led to similar improvements in objective and subjective sleep in patients with chronic insomnia.

Exercise is very helpful in improving subjective sleep quality rather than physiological sleep quality.

Working out can also improve insomnia and can also eradicate daytime sleepiness.

Also when an individual adopts the habit of working out, they also start paying more attention to what they eat, and when they sleep for muscle recovery which in turn helps them improve their sleep cycle and dietary habits.

6. Better sex life

Higher rates of cardiovascular exercises lower the rate of erectile dysfunction(ED) and act as a protective factor against sexual dysfunction in women.

According to one study, there’s a connection between being physically fit and having better sexual health. Especially for individuals experiencing sexual dysfunctions, like women, who might not be motivated by the widely known benefits of exercise, this research suggests that they might be more inclined to start exercising to improve their sexual functioning.

Long-term or chronic exercise boosts sexual satisfaction by keeping the autonomic nervous system flexible, regular exercise can lead to a positive body image which in turn enhances overall sexual well-being. Exercise has also helped in alleviating sexual concerns in certain groups.

7. Brain health and memory

According to one study, exercise helps improve blood circulation in the brain, increase body temperature, and reduce anxiety and depression.

Firstly, exercise helps improve blood circulation in the brain by promoting the dilation of blood vessels, which increases the delivery of oxygen and nutrients to brain cells.

This enhanced blood flow can lead to improvements in cognitive function, including memory, attention, and decision-making skills. Additionally, exercise increases body temperature, which can have a calming effect on the body and mind.

This rise in body temperature has been linked to the release of neurotransmitters like serotonin and endorphins, which are known to promote feelings of well-being and happiness. Moreover, regular exercise has been found to reduce symptoms of anxiety and depression by stimulating the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which help protect and repair brain cells affected by stress and other negative factors.

The combination of improved blood circulation, increased body temperature, and reduced anxiety and depression makes exercise a powerful tool for enhancing both physical and mental health and can help a person achieve personal growth.

8. Good at pregnancy

Working out helps prevent relevant pregnancy-related disorders, such as gestational diabetes, gestational weight gain, hypertensive disorders, urinary incontinence, fetal macrosomia, lumbopelvic pain, anxiety, and perinatal adverse outcomes.

Regular exercise during pregnancy plays a crucial role in promoting overall maternal health and well-being. It helps regulate blood sugar levels, control weight gain, and reduce the risk of developing gestational diabetes.

Additionally, exercise aids in lowering blood pressure, which can mitigate the chances of hypertensive disorders like preeclampsia.

Strengthening pelvic floor muscles through exercises like Kegels helps prevent urinary incontinence. Moreover, maintaining a healthy weight through physical activity reduces the likelihood of delivering a large baby (fetal macrosomia), which can pose risks during childbirth.

Exercises focusing on core strength and posture can alleviate lumbopelvic pain commonly experienced during pregnancy.

Furthermore, the release of endorphins during exercise can improve mood and alleviate anxiety. Overall, regular physical activity during pregnancy contributes to a healthier pregnancy and reduces the risk of adverse perinatal outcomes

9. Fights and prevent cancer

Exercise promotes the influx of immune cells in tumors, 60% reduction in tumor incidence and growth across several mouse models. exercise is therapeutic.

Regular physical activity is not only beneficial for overall health and well-being but also serves as a proactive approach to mitigating the risk of developing various diseases, including cancer.

By incorporating exercise into daily routines, individuals can harness its protective effects and promote long-term health outcomes.

How to be consistent in working out:

Women model working out with weights on her hands

1. Use Implementation Intention

Let’s use some science stuff, according to one study, we can adopt habits using implementation intention. So what is implementation intention?

It is a written statement about what to do, if a situation arises. Also, It’s necessary to write implementation intentions to reap its benefits.

just write daily at night or in the morning, “I am going to the gym at ____ in ____ after/before doing _____.” This is a scientific technique that can help you achieve you reach your discipline goals.

Like, for example,” I am going to the gym at 8 A.M. in the fountain park, before going to work.”

2. Try to find a gym nearby

If you are the one who has to take a long weary daily trip just to go to the gym, then there are high chances you will not be consistent with your workout.

Try to find a gym that is on the same road as your everyday life, like the gym that comes on your way to work, or college, or something like that, it is easy to take the same road daily rather than taking the road not taken.

The location of your gym impacts your consistency a lot, more than you think, especially if you have to work hard just to reach your gym. The less barriers you have, the easy it is for you to go to the gym.

3. Pay the fee in Advance

Paying the gym fees in advance automatically forces you to go to the gym as now you have paid the money, and mentally you don’t want to waste that money so, paying money in advance act as a form of motivation for you.

When you pay your money in advance, you get bound to the gym at least for a month and it forces you to go to the gym. It is one of the creative methods of putting you to the gym without using your willpower.

4. Change your goal from hitting the gym to going to the gym

If you are a beginner then this belief is a game changer for you.

Now our goal is to go to the gym, not hitting the gym, you can go to the gym and come back if you don’t feel like hitting the gym or working out, you just have to reach the door of the gym.

If you want to do a 5-minute workout, you can do that, you want to skip a day, you can do that, but you have to go daily to the door of the gym and just come back immediately if you just want to rest.

Adopting this mindset helps in improving consistency further, as we are now using the 2 minutes rules which is backed by science study.

5. Gym Posters

You can also add posters of gym guys or muscle mommies on your wall, it is a good idea to make your brain crave for gym, that’s why food companies give you ads of someone eating food so you can get a craving eating,

Gym posters is an excellent way to make your brain motivated to gym, as the gym posters will make you brain release dopamine everytime you see the posters, and make you think of gym too.

6. Habit Scorecard

Open Play Store type, “Habit scorecard” in the search box, and download the app that you like.

Now use this scorecard to measure your gym consistency, science says that this method works in increasing the consistency of your habit and you will be more conscious of going to the gym.

Scorecard apps are good for making a chain of your gym routine. It makes an individual more disciplined and consistent and makes them conscious of where they are lacking when they get lazy and inconsistent and how to avoid them.

7/ Gym buddy or accountability partner

Find a friend or partner who can be your gym buddy, a gym buddy has its share of benefits like your gym buddy’s extra social pressure on you to behave properly and in a good way when he is around you. \

Also as humans, we have fear of being judged by the person we love, so we tend to avoid doing anything wrong in front of the person we want to get love and respect from. An accountable partner can provide the discipline and work ethic in your routine which you are missing from a long time.


  1. Pat the gym fee in advance.
  2. Go to the gym which is nearby and doesn’t provide much barriers to your path.
  3. Make a goal of visiting the gym daily rather than hitting the gym daily.
  4. Find a gym buddy.
  5. Use a habit scorecard.
  6. Paste gym posters across your room
  7. Use Implementation Intention daily


Do I Need to Work Out Every Day?

No…, definitely not, as a rule of thumb rest one or two days a week. Rest days are important, they help an individual gain muscle and reduce muscle soreness. If you think of rest days as lazy days, then you can visit to the gym and do some light exercises, but don’t overdo it coz then you will increase your muscle soreness and wouldn’t be able to hit the gym for many days.

How to deal with muscle soreness

Massaging is an effective way to remove your muscle soreness, and also keep track of your nutrition, a good nutritious diet helps you recover fast. A good quality sleep is a must especially if you want to gain muscle. So basically if you want to cure muscle soreness then massaging is your go-to, and if you want to prevent muscle soreness then good nutrition and good quality sleep are your go-to.

How Long Should I Be Working Out?

Your workout length shouldn’t matter much, as long as your workout is effective and you are feeling tired. But still, a minimum of 30 minutes of workout is recommended to have some significant gain from working out daily. So anything above 30 minutes is just fine…

When Should I Stretch & How Often?

You can stretch either pre-workout or post-workout to warm you up or to cool you down. Slight stretching has also been shown to reduce soreness but only when done lightly, coz when you do intense stretching it makes muscle more sore, so take care of it.

About the Author

Abhinandan Thakur

Celeb Chronicles

Abhinandan Thakur is a renowned blogger and the founder of Celeb Chronicles, a popular platform dedicated to celebrity news, entertainment, and lifestyle. With a passion for writing and a keen interest in the world of celebrities,he has established himself as a prominent figure in the digital media industry.

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