Creating an active lifestyle that lasts isn’t about short-term fixes and doing as much as humanly possible—it’s about building habits you can maintain for years. Instead of chasing quick results, the key is to focus on consistency, balance, and a plan that works for you.

If you’re ready to start making lasting changes, here are five simple steps to help you build a routine that sticks.

1. Start Small

One of the biggest mistakes people make when trying to get active is doing too much, too soon. Instead of committing to training six days a week and falling off the wagon by week three, start with a schedule that is realistic for you and you know you can adhere to 100%.

For example, try two strength training sessions per week and one scheduled 30-minute walk along the Tagus River. Once this becomes a habit (you succeeded with it for 2-3 weeks in a row), you can gradually increase your targets. Setting achievable goals and celebrating progress will keep motivation high and help you build consistency over time.

2. Train in a Way You Enjoy

The best training plan is the one you’ll stick to. Whether you prefer working out alone, training with a friend, attending group classes, or hiring a coach, choosing a way in which you enjoy moving your body will make it easier to stay committed.

If you’re struggling to stay consistent, it may be time to rethink your approach. Strength training doesn’t have to feel like a chore— whether it’s weightlifting at a Lisbon gym, outdoor resistance training at a park, or home workouts, find something that’s enjoyable for YOU and therefore makes it easy to tick off the list.

3. Stick to a Consistent Schedule

Training at the same times on the same days every week makes it easier to build a habit an be consistent. For example:

Strength training at a gym in Lisbon (like Sunset Fit in Campo de Ourique) every Monday and Thursday after work
A quick home workout during your lunch break on Wednesdays
A 10 minute walk first thing after you get up in the morning
Having a set schedule removes the need to make decisions and helps make training a normal part of your routine. Like brushing your teeth, dropping your kids off at school or going to work!

4. Come Prepared

Small changes can make a big difference. Preparing your gym bag the night before, having a plan when you walk into a workout, and tracking your progress can all help you stay consistent.

If you’re not sure where to start, working with a personal trainer in Lisbon or an online coach can provide the structure and accountability you need.