When it comes to health and fitness, consistency is the secret ingredient to long term success. It’s not the grand gestures or the all-or-nothing approach that will yield sustainable results but rather the small, manageable steps taken consistently over time. Let’s explore why this approach works and how you can apply it to your own health and wellness journey.

Why Small, Consistent Steps Work Better Than Big Changes

Avoiding Burnout

Big, dramatic changes often require a complete overhaul of your lifestyle, which can be overwhelming and is usually unsustainable. For example, going from a sedentary lifestyle to working out six days a week might seem exciting initially, but it’s a recipe for burnout. Your body and mind need time to adapt to new habits.

Building Momentum and sustainability

By starting small, you’re more likely to stick with changes long enough for them to become consistent and sustainable habits. Small steps create a sense of accomplishment that builds momentum. For instance, swapping soft drinks for sugar free alternatives (or water) or adding a 10 minute walk to your day. These might seem insignificant at first, but these small habits add up over time, build confidence, and can end up making a big difference for your bigger goals in the long run.

Minimising the All-or-Nothing Mentality

Many people fall into the trap of thinking they need to be perfect to make progress. This mindset often leads to giving up entirely after a single missed workout or an indulgent meal. By focusing on small, consistent actions, you reduce the pressure of perfection and allow room for flexibility. For example, committing to just one workout a week instead of aiming for five gives you an achievable starting point. Over time, this approach helps you build confidence and resilience, making it easier to stay on track even when life gets busy or unpredictable. Small steps remind you that progress isn’t lost because of a single slip-up; it’s built through consistent effort over time.

Practical Steps to Improve Consistency

Focus on One Change at a Time

Building habits one by one is the most effective way to achieve your larger goals. If your aim is to get into strength training, focus on mastering one small habit before moving on to the next. For example:

• Habit 1: Commit to going to the gym once a week to build the habit of showing up.

• Habit 2: Spend your initial gym sessions familiarising yourself with the equipment, stretching and workout areas, practising proper form, and understanding how different machines or free weights work.

• Habit 3: Add a second gym session per week to add more exercise volume, using what you’ve learned previously.

• Habit 4: Gradually increase the intensity, frequency, or duration of your workouts as your confidence and familiarity with strength training grows.

By focusing on one habit at a time, you build a strong foundation for long-term success. Each new habit reinforces the previous ones, making the process feel manageable and rewarding.

Book it in

Schedule your health and fitness activities like you would any other important appointment. For example, block out time in your calendar for a 20 minute workout or for meal prepping. It can also help to book time in with somebody like a gym buddy or your coach for extra accountability.

Track Your Progress

Use a journal, app, or simple checklist to track your daily actions. Seeing your progress visually can keep you motivated.

Be Flexible

Life happens, and perfection isn’t required for success. Aim for progress, not perfection and if you miss a workout or have an unplanned indulgence, get back on track without guilt or delay.

Celebrate Small Wins

Reward yourself for your efforts! Whether it’s a simple fist pump to yourself or celebrating the win with your friends or coach, it’s a crucial part of building a new positive feedback loop for your new habit.

The Bottom Line

Consistency is the key to achieving your health and fitness goals. Small, manageable steps not only make the process less overwhelming but also lead to sustainable change. Remember, it’s not about being perfect every day but about showing up regularly and making progress over time. Start small, stay consistent, and watch how those tiny changes transform your life.

Author: Laurent Pang

ONI Personal Training | Massage Therapy | Nutrition Coaching | Movement Coaching