Everyone exercises to achieve results—whether it’s to feel better emotionally and mentally, improve health, move with ease, get stronger, lose fat, or change their body shape.
While building a consistent exercise habit is crucial, it can be discouraging if you’re not seeing the results you’re aiming for. Progress is a powerful motivator, and seeing improvements will help you stay committed.
To achieve your fitness goals, there are essential principles to keep in mind. Here’s how to structure your exercise routine for the best results.
The 6 Essential Rules to Get the Results You Want From Exercise
1. Be Consistent
Consistency is the foundation of results because your body only changes in response to repeated stimulus. Protect your momentum: if you miss a workout, immediately complete a short “makeup” session to ensure you never miss two consecutive workouts.
2. Exercise at Least 3 Times a Week
If you’re starting fresh, aim for three sessions per week. This allows you to gradually establish a sustainable habit while managing a busy schedule. Regularity is key to building momentum and staying motivated.
3. Incorporate Resistance Training At Least Twice a Week
For noticeable strength and body composition changes, include at least two resistance training sessions weekly. If you’re a beginner, start with bodyweight exercises, then progress to weights as your strength improves.
Resistance training is particularly important for women as we age, helping to maintain muscle mass and bone density—both of which can decline due to hormonal changes approaching menopause.
4. Add 1–2 High-Intensity Interval Training (HIIT) Sessions
HIIT involves short bursts of high-intensity activity followed by recovery periods. One or two sessions per week—on non-consecutive days—are enough to boost cardiovascular fitness and elevate your mood.
5. Prioritize Recovery
The workout is just the trigger; real strength and change are built during recovery. This is when your body adapts, repairs muscle tissue, and grows stronger. Neglecting rest leads to poor sleep, reduced energy, and even injury—all of which will derail your progress. Ensure you incorporate strategies like adequate sleep, active recovery (stretching or yoga), and stress management.
6. Pay Attention to Nutrition
The saying, “You can’t out-exercise a bad diet,” rings true. Some follow the 80:20 rule: aim for 80% of your nutrition to support your goals, allowing for 20% flexibility. While this may not suit everyone, it underscores the importance of what you consume most of the time.
Nutrition impacts your energy levels, recovery, and overall results. Prioritize balanced meals with whole foods to fuel your workouts and support your progress.
Listen to Your Body
Pay attention to how your body feels during and after exercise. Persistent fatigue, pain, or lack of progress might mean it’s time to adjust your routine. If you’re struggling to see results, don’t hesitate to seek advice from a fitness professional.
By following these tips, you’ll be better equipped to stay consistent, enjoy the process, and achieve the results you’re working toward.
Disclaimer: The information on this blog is for general knowledge and education only. It is not personalized health or medical advice. We highly recommend you consult with your doctor before beginning any fitness program. Karen El-Azzi, the founder and sole trader of Thrive Together, and its coaches, are not liable for any injury or adverse effects that result from following the general information provided here.