How to Workout 5 Days a Week

Updated: May 6, 2020

My secrets to working out consistently.



We all know that working out is good for you. We want to go to the gym, but how do we make it happen? It’s just one more thing on our to-do list of 100 things to do, somewhere at the bottom around wax my nose and visit the in-laws right? That may be true, but as a tenacious woman, working on all 4 of those table legs, it definitely needs to be a priority. So, how do you make it happen, consistently, week in and week out? Read on for my 6 secrets to making it work consistent

Knowing your goals and why you want to commit to working out will be your biggest motivating factor.

Write Your Goals Down

Knowing your goals and WHY you want to commit to working out will be your biggest motivating factor. Do you want to lose weight, fit in those skinny pants, wear a bikini next summer, or just feel better than you do right now? Your goals will be extremely individual and they will keep you going when all you want to do is sit down and watch Big Bang Theory with a gallon of cookies and cream ice cream. Write your goals down and add it to the next step as your personal reminder of what you are working towards.

Make It A Commitment


If it is on your to-do list, but isn’t a commitment, then it will keep getting pushed down to the bottom. You have to commit to yourself that you will go X number of days a week. I recommend 5 days a week because it really ingrains that healthy habit of daily activity. The best way to make a commitment to yourself is to actually write out a contract and sign it. Put it in writing, and tell everyone you know that you are going to commit to going to the gym and working out 5 days a week. Put the contract on your refrigerator, save it as your screensaver on your phone, and add it as the photo for your calendar reminders. Making it a commitment really sets in stone that this is something you are committed to doing even when you don’t feel like it.

Put it on Your Calendar


Now that you have committed to going to the gym 5 days a week, you need to look at your calendar to figure out how to fit it in, and you need to write it in! Seeing it on your schedule and knowing when you are going to go adds another psychological plus sign into getting it done!


This is going to look different for everyone. I will be honest with you here. I really struggled with this for a good year after my divorce. I was a single-mom, working full time with 3 kids to take care of. Something was always coming up. Then I got married again, and I didn’t want to go if he wasn’t going. Basically, the excuses added up! So, commit to not making any excuses! You can fit this in somewhere!

At my last job, I worked 8 am to 5 pm and was not allowed to be late or leave early. The kids can’t be dropped off at school until 7:30, so that meant I could not go in the morning. in the evenings, there was always something coming up. Either we had an event for the kids, or I was just plain worn out from my day. So when I realized I was just making more excuses, I decided to start going at lunch time. I went at lunch time every day without missing any days for a whole month before I changed jobs. I only had 30 minutes, so I would make sure I got my weights finished. Then, I would go 2-3 nights a week after work to get my 30 minutes of cardio in.


Now, with my new job, I go in the morning at 7:30 am and I get to work by 9:00 am. Really think about your day and how you can fit in just 30 minutes to an hour a day to get your physical activity in. If you follow my workout plan, 1 hour will be long enough to get everything done. Now that you have it written down, you know what to plan for, and you can plan other things that come up around your workouts just like you would a doctor’s appointment or meeting.

Have a Plan

When I go to the gym, I have to have a plan. If I don’t know what I am going to do when I get there, I will waste 10 minutes trying to decide on something, and then I have no motivation to actually get a good workout in. Know ahead of time what you are going to do, and have it written down. Plan at the beginning of the week that you will do shoulders Monday, back Tuesday, chest Wednesday, arms Thursday, and legs Friday. Also know which exercises you are going to do for each day. I recommend 3 supersets. This will be 2 different shoulder exercises, 1 ab exercise, and 1 cardio move as one superset, repeated 3 times to complete the superset. When you know exactly what you are going to do you can go in, get it done, and not waste any time.

Prepare For Your Day

You will need to make sure you have everything you need ready each morning to make it to the gym. For me, this is my work clothes, makeup bag, hair spray, shoes, water, lunch and protein. Every morning I pack my gym bag before I get dressed. This helps me to remember everything I would need a little bit easier. Then I take my gym bag and put it by the back door. Knowing that you have everything you need to get there without making any stops along the way will help you stay committed to your gym time.


If you Miss a Workout, Workout at Home


Life happens. You won’t always be able to keep a firm commitment to what you put on your schedule. If you can’t make it to the gym as scheduled, plan on doing a workout at home. It can be an intense workout to a video you have, a video you pull up on you tube, or it can be a gentle yoga workout. Just do something! Don’t let yourself get away with doing nothing.

When you don't keep your commitment to yourself to workout when you have it scheduled, you are telling yourself that you are not a priority.

Keeping your commitment to yourself to workout on a regular basis will make you feel better about where you are. When you start seeing results from your activity, you will be even more motivated to keep it going! When you don't keep your commitment to yourself to workout when you have it scheduled, you are telling yourself that you are not a priority. Make that commitment to make yourself a priority! What’s your secret to making daily activity a priority in your life?







3 views0 comments