How Long It Really Takes to Turn Workouts Into a Habit

Starting an exercise routine is one thing. Sticking with it? That’s the real challenge. You’ve probably heard that doing something for 21 days turns it into a habit but when it comes to exercise, the science says otherwise.

In reality, forming a regular workout habit takes more time and consistency. According to research and fitness experts, the true turning point may be six weeks in, not three. Here’s what to know about making movement a natural part of your life and how to stay on track.

How Long It Actually Takes to Build a Workout Habit

While there’s no magic number for everyone, a widely cited 2015 study found that exercising four times a week for at least six weeks was the minimum time needed to begin forming an exercise habit. That’s significantly longer than the 21-day rule often shared in wellness circles.

Matthew Sacco, PhD, a sports medicine psychologist, explains that habit formation depends on how complex the new behavior is. Simple changes like drinking more water may only take a couple of weeks. But workouts require more time, planning, and physical effort so it makes sense they’d take longer to feel routine.

“Something like exercise can take six-plus months to make it a really well-established habit,” Sacco says. But don’t let that number discourage you. Building the habit is a process and six consistent weeks can lay a strong foundation.

Why Exercise Habits Are Hard to Stick With

A few key roadblocks make workouts particularly tough to stick with long-term:

• Slow results: Many people start working out to lose weight or gain muscle, but those results can take weeks or months to show up. That delay often leads to frustration and quitting.

• Lack of recovery: Overtraining without proper rest can lead to injury or burnout, which interrupts progress.

• Unrealistic goals: Setting goals that are too aggressive or time-consuming can quickly feel unsustainable.

As Kelyssa Hall, CSCS, an exercise physiologist, notes “It’s easy to lose motivation when the results are not as quick as you were hoping.”

Four Practical Tips to Make Exercise Stick

The good news: there are proven strategies that can help you turn working out from a chore into a habit.

1. Start Small and Schedule It

   • Begin with short, manageable workouts just 10 to 20 minutes.

   • Treat your workouts like appointments. “Make it non-negotiable,” says Hall.

2. Keep Your Routine Simple

   • Don’t overcomplicate it. A short walk, bodyweight circuit, or yoga video counts.

   • Routines that are easy to remember are more likely to become habits.

3. Re-Evaluate After Two Weeks

   • Commit to your new routine for two weeks. If it's too difficult, scale it back.

   • Once it feels manageable, you can build on it with longer or more frequent sessions.

4. Focus on Progress, Not the End Goal

   • Celebrate small wins: climbing stairs without getting winded, sleeping better, or feeling more energized.

   • Shifting your mindset away from "before and after" photos can help you stay motivated for the long haul.

Consistency Over Perfection

Real change doesn’t happen overnight but you don’t need perfection to see progress. Studies show that people who focus on consistent effort, even when their workouts are short or imperfect, are more likely to maintain a fitness habit long-term.

Think of it this way: every time you show up for a workout, no matter how small, you’re reinforcing the identity of someone who moves regularly and that identity shift is what forms the foundation of a lasting habit.

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