Building strength doesn’t happen overnight. It takes dedication, time, and—most importantly—consistency. Sticking to a routine can sometimes feel challenging whether you’re new to strength training or have been lifting for years. However, consistency is what drives progress and helps you reach your goals. Here are some helpful tips to keep you on track and make strength training a regular part of your life.

1. Set Clear, Achievable Goals

Having clear goals gives you something to work toward, making it easier to stay consistent. Instead of vague goals like "get stronger," try setting specific, realistic targets. For example, aim to increase your squat weight by 10 pounds over the next month or complete three strength workouts each week. These small, measurable goals help you stay focused and motivated as you see progress over time.

2. Create a Workout Schedule

Consistency often comes down to planning. Decide which days and times work best for you to fit in your strength workouts, and treat those times as non-negotiable appointments with yourself. If you like to work out in the morning, set out your workout clothes the night before. If you’re an evening exerciser, keep your gym bag ready to go. Having a set time makes it easier to stick to your plan, as it becomes part of your routine.

3. Start Small and Build Up

One common mistake is taking on too much too soon, leading to burnout or injury. If you’re starting out, begin with two or three days a week and don’t crush yourself. As you get stronger and more comfortable, you can increase the weights and intensity. Starting small makes it easier to stick with it in the long run, and seeing consistent progress will keep you motivated.

4. Track Your Progress

Keeping track of your workouts in a journal or a fitness app can help you see how far you’ve come. Write down the exercises, weights, reps, and how you felt after each workout. Seeing that you’re lifting heavier or doing more reps over time reinforces your commitment to consistency. Plus, it’s rewarding to look back and see your progress!

5. Find a Workout Buddy or Community

Working out with a friend or joining a fitness community can help you stay accountable and motivated. When you know someone else is counting on you, you’re less likely to skip a workout. At bStrong, we encourage building a supportive community where everyone can share successes, overcome challenges, and stay motivated. The encouragement and camaraderie make it easier to stick to your routine.

6. Focus on the Benefits Beyond the Gym

Strength training isn’t just about what happens in the gym. Regular exercise can improve your mood, reduce stress, and boost energy levels. Focusing on how strength training positively affects your life outside of workouts makes it easier to stay consistent. Remind yourself of these benefits, especially on days when motivation feels low.

7. Stay Flexible and Adjust When Needed

Life can get busy, and there may be days when you can’t follow your usual workout plan. Instead of skipping altogether, do a shorter workout or a few key exercises. Remember, consistency isn’t about perfection; it’s about showing up and doing your best. Adjusting your routine when necessary helps you stay on track without feeling like you’ve “failed” by missing a workout.

8. Celebrate Small Wins

Consistency is built by celebrating progress, no matter how small. Hit a new personal best? Completed your third workout this week? Take a moment to recognize your achievement. Celebrating these wins, however minor they seem, helps reinforce the habit and keeps you looking forward to what’s next.

Building Consistency, One Day at a Time

Consistency in strength training is about committing to small, manageable steps that add up over time. By setting achievable goals, scheduling workouts, tracking progress, and staying flexible, you can make strength training a lasting part of your life. Remember, building strength is a journey, not a sprint. Stick with it, stay consistent, and enjoy the rewards of hard work!

Keep lifting, keep growing, and stay consistent—your future, stronger self will thank you!