Exercise 5 MIN READ

How To (Actually) Stick To Your Workout Goals

We all make goals, but the hardest part is sticking to them. Putting in the time and effort needed to reach and achieve our goals is not an easy task.

Written by Team Ultrahuman

May 21, 2022
weighlifting man cover

We all make goals, but the hardest part is sticking to them. Putting in the time and effort needed to reach and achieve our goals is not an easy task.


  • Sticking to your workout goals is the hardest part, not setting them,
  • Tracking, sleeping, prioritising are just few things you can do to stick to your workout goals.

Nine Tips To Stick To Your Workout Goals


It is very important to be mindful of and prioritise your goals. Writing down your goals will help you gain visual clarity as well as map out your thoughts and expectations for the future. Understanding the “Why?” of the goal helps cement its importance and the resolve to stick to it.

Ranking your goals in order of importance helps build awareness of the order of priority you assign to your goals, thus enabling you to work towards and achieve your goals step by step. It is also beneficial to keep this list in places that are easily visible and in your regular line of sight.

This will motivate you to stay on track and get closer to checking your goals off your list.


Make sure you give yourself the freedom to be flexible with how you achieve your goals. It is essential to not push yourself too hard in order to achieve a specific goal.

Being too rigid with your process can have a negative impact on your mental and physical health. In order to prevent this, allow yourself to give in and take a nap when you feel like it is getting too much.

It’s always a good idea to get some sleep. Always remember to put your health and peace of mind first and your main priority. Try to make this your mantra for 2021 and watch your stress melt away!


No matter what your goals are, it is essential to make sure you get 6-8 hours of good sleep for your mind and body to function efficiently. Making sure you maintain a proper sleep cycle is essential.

man sleeping bed

Try to include 20-minute power naps into your schedule. If sleep doesn’t come to you easily, there are many ways to fall asleep like sleep meditation, calming music, bedtime stories, etc.

The posture you maintain while you sleep is also critical to your quality of sleep! Sleeping on your stomach can add strain to your back and spine and this, in turn, will increase stress on other parts of your body.

More often than you think, the amount of sleep your body needs is determined by your internal body clock. If you have had a particularly stressful day, your body craves more rest so don’t be afraid to take that extra-long snooze. You will wake up refreshed, energised, and happy.


Always start with small steps and then build from there. Small steps are the key to ensuring you reach your goals. If you start off doing a lot, you tend to lose motivation and more often than not, give up.

Building slowly from small changes to bigger ones is essential as it will build into a habit. Habit building will ensure that your goals aren’t just met, but sustained through a long period of time.

Your body needs time to get used to change. Hence it is better to ease it into the habit than to jump into it all at once.


Make sure you track your progress in an efficient and simple manner. Come up with an effective way to measure your improvements or setbacks.

Tracking helps you be more mindful of your progress and as to how much you are doing as well as what’s working and what isn’t. It is also essential that you track the hours of sleep that you get.

Make it a habit to write down your progress as much as possible. This will also act as a motivator and will encourage you to carry on with your journey to achieving your goal.


It is essential that you listen to your own mind and body. Something that works for someone else might not work for you and what works for you might not work for them. Your body is unique and deals with things differently.

mind body workout

It is essential that you make sure that you are aware of what is happening inside. Do not strain your mind or body to the point where it starts to have an adverse impact on you. This can also be a great exercise to understand yourself better and figure out what motivates you and what doesn’t.

Don’t forget to have a good night’s sleep in order to help your body function more efficiently. You should enjoy the process of transformation! It’ll help you stick to your new routine and come out victorious.

Buddy Up

It is always a great idea to include a buddy in the process of achieving your goal. For example- a gym buddy can have a great positive effect on your motivation to work out.

A friend being there and going through it with you can really add more motivation as well as make you like the process more. It also helps when you have someone on the same journey as you!

Make it fun

Make sure to include a fun element in your process. This will act as a positive reinforcer and will increase your chances of sticking to your goal. Make sure that you are taking care of your mental health along your journey.

The easiest way to do this is to have a fun element that you genuinely love doing to be included in your routine.

This can be something as easy as allowing yourself to have a small cup of ice cream only when you’ve worked out on all days of the week. This can be a great motivator to make sure you don’t give up on your goals.

Here’s to hoping you stick to your goals and that you forgive yourself even if you don’t. Hope this article helps you on your journey to achieving your goals. All the best and remember to always take care of yourself first!


We all set targets for ourselves, that is normal. But if you find it hard to stick to your goals, you’re not alone. It is a part and parcel of one’s fitness goal. What one can do is make a conscious effort to stay on track with their goals.

Try and implement the above tips in order to reach your end goal!

Disclaimer:The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention, or alleviation of any disease, disorder, or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns before undertaking a new health care regimen including making any dietary or lifestyle changes.

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