The number #1 fitness struggle everyone faces is consistency.

We either do too much too late just before an important goal (holidays we see you!) or we do too little and get frustrated.

“BEAT really helped me to take care of myself. I need it. I really need to go three times a week. I have tried every fitness club, dance class, even karate. This is the first thing I make sure I book when I come back from holiday! For me it’s very important.”

The secret to feeling stronger, healthier and happier is consistency.

Easily said - but how can we workout more consistently?

If you're struggling to stay consistent with your fitness routine, setting SMART goals could help.


According to a study published in the Journal of Sport and Exercise Psychology, individuals who set specific, measurable, achievable, relevant, and time-bound goals were more likely to work out consistently and achieve their fitness goals than those who didn't.

By setting clear goals, you can create a roadmap for your fitness journey and stay motivated.


But consistency is key, and another study published in the Journal of Strength and Conditioning Research found that the frequency of workouts was the most important factor in achieving fitness goals.

Even if you're not able to perform intense workouts every day, making an effort to exercise regularly can have a significant impact on your health and fitness.


Additionally, research has shown that fitness benefits take time to accumulate, but they can be lost quickly if you stop working out regularly.

A study published in the Journal of Applied Physiology found that just two weeks of detraining can result in significant reductions in muscle mass and strength. This highlights the importance of sticking to your fitness routine in the long term.


Here are five tips for improving your self-identity and becoming someone who is proud of working out consistently:

  1. Change your self-talk: Instead of telling yourself that you're not a "fitness person," try saying "I'm working on becoming a healthier version of myself."

  2. Find your why: Identify your reasons for working out, whether it's to feel better, improve your health, or achieve a specific fitness goal.

  3. Make it a priority: Schedule your workouts like you would any other important appointment.

  4. Celebrate small wins: Acknowledge and celebrate your progress, even if it's just completing a workout that you didn't feel like doing.

  5. Surround yourself with positivity: Surround yourself with people who support your fitness goals and engage in positive self-talk to stay motivated.

In conclusion, setting SMART fitness goals can help you stay consistent with your workouts and achieve your fitness goals. But the key to success is consistency over the long term. By making fitness a priority, finding your why, and surrounding yourself with positivity, you can become someone who is proud of working out consistently and reaping the benefits of a healthier lifestyle.


At BEAT Fitness your fitness journey starts with a Free Consultation where we find out your why, set goals and agree a plan for you to achieve your goals. 

Every member at BEAT Fitness reviews those goals regularly with a coach so that we can celebrate your wins along the journey. 

The first step to joining a fitness community committed to your success is to book a Free Consultation with a coach.



At BEAT Fitness we help our clients master the three secrets to fitness: Consistency, Confidence and Commitment.

Want to skip the reading and change today? Book a Free Consultation with a coach.


Sniehotta, F. F., Scholz, U., & Schwarzer, R. (2006). Action plans and coping plans for physical exercise: A longitudinal intervention study in cardiac rehabilitation. Journal of Sport and Exercise Psychology, 28(4), 470–483.

Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523.

Staron, R. S., Leonardi, M. J., Karapondo, D. L., Malicky, E. S., Falkel, J. E., Hagerman, F. C., & Hikida, R. S. (1991). Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. Journal of Applied Physiology, 70(2), 631–640.

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