Consistency is the key to lasting change
We’ve all been there—starting the new year full of motivation, determined to make positive changes, only to lose momentum after a few weeks. Why does this happen? The truth is, lasting change isn’t the result of one big effort or a sudden burst of willpower. Instead, it’s built through small, consistent actions that compound over time.
Motivation might get us started, but it’s consistency that determines whether we succeed. So, how do we turn good intentions into sustainable habits? How do concepts like “dedication” and “commitment” translate into our daily lives? Let’s explore practical strategies to stay on track.
Find your balance
Everyone’s life is different, so just as exercise should be tailored to the individual, so should our routines. Here’s how to build a plan that works for you:
Create a realistic and sustainable routine
Regular exercise doesn’t need to be a huge undertaking that eats up large portions of your day. Finding ways to incorporate and prioritise specific movement into your day needs to be reasonably accessible to become a long-term habit. This could look like finding a space that is easy to access, this could be as close as your living room, trying to find as regular a time as possible or finding a type of exercise you enjoy.
Keep yourself accountable
A great way to keep consistent with regular exercise is to utilise some form of external accountability. Whether it’s a friend, family member, or a clinician, finding someone else in your life to cheer you on along your journey can help you stay committed. Letting someone know your workout schedule encourages consistency and provides motivation when your energy dips.
When in doubt ask for help
You are not alone! Knowing exactly what to do can be tricky and sometimes a little overwhelming, so asking for guidance can go a long way in building confidence and the skills to
succeed.
When do we start seeing change?
Consistency plays a crucial role in how quickly we notice results. Whether it’s increasing strength, reducing pain, or improving overall function, the most reliable way to see progress is through regular effort over time.
Strength gains: A gradual process
Muscular strength improves with at least two to three sessions per week, but results don’t happen overnight. While noticeable changes often appear within the first three months, maintaining steady progress requires progressive overload—gradually increasing resistance over time to continue building strength.
Remember, overloading the muscles by starting out at high loads will result in high levels of fatigue and longer recovery times.
Pain reduction and injury recovery
Muscle activation and strength directly impact pain management. . High pain signals can cause higher muscle inhibition which means the muscles of the affected area are less active. By consistently strengthening muscles, we provide better support for the body, reducing pain and improving function over time.
Change doesn’t happen in a day—it’s the result of steady, repeated effort. Whether your goal is building strength, reducing pain, or improving overall health, consistency is the foundation of long-term success. Keep showing up, trust the process, and let time do its work.
References
- Casey, D., De Civita, M., & Dasgupta, K. (2009). Understanding physical activity facilitators and barriers during and following a supervised exercise programme in Type 2 diabetes: A qualitative study. Diabetic Medicine, 27(1), 79–84. https://doi.org/10.1111/j.1464-5491.2009.02873.x
- Henriksen, M., Rosager, S., Aaboe, J., Graven-Nielsen, T., & Bliddal, H. (2011). Experimental knee pain reduces muscle strength. The Journal of Pain, 12(4), 460–467. https://doi.org/10.1016/j.jpain.2010.10.004
- Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: A narrative review. Sports Medicine, 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1
- Mohr, D. C., Cuijpers, P., & Lehman, K. (2011). Supportive accountability: A model for providing human support to enhance adherence to eHealth interventions. Journal of Medical Internet Research, 13(1), e30. https://doi.org/10.2196/jmir.1602
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