How to Build a Consistent Workout Routine That Actually Sticks

"There's pretty much nothing - it's like mandatory for me to start my day. It's just how I wake up in the morning."

That's how Luke, a 24-year-old working in tech consulting, describes his relationship with working out. For him, going to the gym isn't a chore or something he has to motivate himself to do - it's simply how he begins each day, like brushing his teeth or having coffee.

But it wasn't always that way. And his approach to building a sustainable workout routine offers valuable lessons for anyone struggling to make exercise a consistent part of their life.

The Power of Routine in Post-College Life

"I think the biggest thing like post-grad that you kind of fall into or realize is like how important routine is," Luke explains. Unlike college, where chaos was part of the fun and you could wing most things, adult life requires structure.

When you're working 40+ hours a week, "the time before work, the time after work, you kind of have to be really specific with how you spend that, because there's not that much of it during the week."

This scarcity of free time makes routine essential. Without a structured approach to fitness, it's easy for exercise to get pushed aside by other priorities.

Luke's Actual Workout Schedule

Luke works out six days a week with a simple but effective rotation:

The Split

• 2 chest days per week (one heavy, one volume-focused)

• 2 leg days per week

• Plus back and arms (rotating throughout the week)

Sample Chest Day

• Warm-up sets

• 5 sets of 5 reps at heavy weight (bench press)

• Cool-down sets

• Incline dumbbell press

• Cable flies

• Close grip bench press (for triceps)

• Rope pulldowns

"The first one is like heavier weight and then less reps. So we'll do like a couple warm-up sets. We'll do five sets of five reps at like pretty much the heaviest weight you can do for five reps."

Sample Leg Day

• 9 sets of squats (including warm-up and cool-down)

• Leg press ("it's just so jarring to see how much weight your legs can move")

• Bulgarian split squats ("like the actual worst thing ever")

• Hamstring curls

• Calf raises

The routine is straightforward but comprehensive, hitting all major muscle groups with both heavy compound movements and accessory work.

The Workout Partnership Advantage

Luke works out with his friend Luca, and this partnership is crucial to his consistency. But there's an important dynamic at play:

"Accountability wise as far as getting there, I think he'll agree with me that I go - I'm more consistent in going than he is."

Luke has become the accountability partner rather than relying on someone else for motivation. This shift is significant because:

• You can't control someone else's consistency

• Being the reliable one reinforces your own habit

• You develop internal motivation rather than external dependence

The Saturday Test

"Even on Saturday, I feel like he always bails on me on Saturday. I never miss Saturday. That's how I get rid of my hangover. I just sweat it out."

This reveals something important about Luke's approach: working out has become his solution to problems (like hangovers) rather than something that creates problems. It's not an obstacle to his social life - it enhances it.

The Two-Schedule System

Luke's routine adapts to his work schedule, which varies between virtual and in-office days:

Virtual Days (Monday, Wednesday, Friday)

• 6:50 AM: Wake up

• 7:15 AM: At the gym (bikes there for extra wake-up)

• 8:40 AM: Finish workout

• 9:00 AM: Ready for work

In-Office Days (Tuesday, Thursday)

• 6:00 AM: At gym near office

• Shower at gym

• 30-second walk to office

The key insight: he's built his routine around his actual life constraints, not some idealized version of his schedule.

Why This Routine Works

1. Consistency Over Perfection

Luke's been doing this routine for "almost two years." He's not constantly switching programs or chasing the latest fitness trend. The routine works because he sticks to it.

2. Practical Scheduling

"I do twice a week I will do leggies" - he doesn't overcomplicate the weekly structure. Simple patterns are easier to maintain.

3. Infrastructure Investment

Luke pays for gym membership at multiple locations to support his routine. He's grandfathered into a good rate at his old gym and upgraded to all-gym access to accommodate his work schedule.

"I recently just upgraded to all gym access because there's one right outside my office that makes my in-person days... a lot easier and it gives me a little bit more sleep."

4. Evening Preparation

"Most of the time I have all that stuff all packed already. I'm like pretty good on that... the more you do that stuff before you go to bed, the more sleep you get."

He removes friction by preparing everything the night before.

The Morning Advantage

Luke's 6:50 AM start time might seem extreme, but there's strategic thinking behind it:

Why Early Morning Works

• No distractions - nothing else is competing for your attention

• Consistent energy levels - you haven't been depleted by the day yet

• Sense of accomplishment - starting the day with a win

• Time protection - work and social obligations can't interfere

"When you're in the routine, if you go to bed at 10:30, 6:50 is not that early."

The key is pairing the early workout with an early bedtime, not just pushing through on less sleep.

Overcoming Common Obstacles

The Motivation Trap

Luke doesn't rely on feeling motivated. Working out is "mandatory" - it's simply what he does. This removes the daily decision-making that kills most people's routines.

The Perfectionism Problem

His routine isn't perfect. Sometimes Luca bails. Sometimes travel disrupts the schedule. But Luke maintains consistency despite imperfections rather than waiting for perfect conditions.

The Social Life Balance

Rather than seeing workouts as competing with his social life, Luke integrates them:

• Saturday workouts cure hangovers

• Gym partnerships provide social connection

• Evening availability for dates and social events

Building Your Own Sustainable Routine

Start with Schedule Reality

Look at your actual week, not your ideal week. When do you consistently have time? When is your energy naturally high?

Remove Friction

"The more you do that stuff before you go to bed, the more sleep you get."

Prepare everything the night before:

• Gym clothes laid out

• Bag packed

• Route planned

Find Your Non-Negotiables

For Luke, it's starting his day with the gym. What would be your non-negotiable? Maybe it's:

• 30 minutes of movement every day

• Three gym sessions per week

• One active weekend activity

Build Around Constraints

Luke's routine works because it adapts to his work schedule, not despite it. Design your routine around your actual life, including:

• Commute patterns

• Work demands

• Family obligations

• Social commitments

Keep It Simple

Luke's routine is effective but not complicated:

• Clear weekly structure

• Consistent timing

• Same exercises with progressive overload

• Practical scheduling

The Compound Benefits

Luke's consistent routine provides benefits beyond physical fitness:

Mental Health

"That's how I get rid of my hangover. I just sweat it out" - exercise as stress relief and recovery

Time Management

Early morning workouts create structure for the entire day

Confidence

Consistent achievement in one area builds confidence in others

Social Opportunities

Workout partnerships and gym community

Career Support

Physical fitness supports mental performance at work

Your Action Plan

Week 1: Establish Timing

• Pick 3 consistent days and times

• Prepare everything the night before

• Focus only on showing up, not perfect workouts

Week 2-4: Build the Habit

• Same times, same preparation routine

• Track consistency, not performance

• Celebrate showing up

Month 2: Optimize the Routine

• Add structure to your workouts

• Consider a workout partner or group

• Adjust timing based on what you've learned

Month 3+: Make It Mandatory

• Stop negotiating with yourself

• Build other activities around your workout schedule

• Use it as a foundation for other good habits

The Bottom Line

Luke's approach to fitness isn't revolutionary - it's sustainable. He's built a routine that works with his real life, not against it. The gym isn't something he has to force himself to do; it's simply how he starts each day.

"It's like mandatory for me to start my day. It's just how I wake up in the morning."

This shift from external motivation to internal habit is what separates people who work out consistently for years from those who start and stop repeatedly.

The goal isn't to copy Luke's exact routine - it's to build a system that becomes as automatic for you as it is for him. When working out becomes simply what you do rather than something you have to decide to do, you've created a sustainable foundation for long-term health and fitness.

Your routine might look different. Your timing might be different. But the principle remains the same: consistency beats perfection, and habits beat motivation every time.

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