10 practical tips to help you actually go to the gym

We all know the benefits of regular exercise – better health, improved mood, more energy – but getting to the gym consistently can be a real challenge.

Whether it’s lack of motivation, time constraints, or simply feeling overwhelmed, many of us struggle to turn good intentions into action.

If you’ve ever signed up for a gym membership and then ghosted it for weeks, you’re not alone.

The good news? There are simple, proven strategies that can help you build a routine and stick to it.

Here are 10 practical tips to help you actually go to the gym from Vitality’s Nutrition advisor & Personal Trainer, Andrew Isaac, and to keep going.

Nervous about getting started? Watch our 5 essential tips below

1. Start with a coffee

Need a pre-workout boost? A cup of coffee might be your secret weapon.

Caffeine has been shown to reduce the perception of effort during exercise, making workouts feel easier and more enjoyable.

For best results, drink your coffee about 45 minutes before your session to maximise its energising effects.

If coffee isn’t your thing, a light snack with some carbs can also help fuel your workout. The key is to give your body a little nudge to get moving.

Remember to try and limit caffeine intake to the mornings, with a maximum of 400mg per day as it caffeine stays in your system for hours and can disrupt your sleep, which can, ultimately, affect your motivation, muscle gains and overall progress.

Its half-life of around 6 hours, meaning if you consume 300mg at 10am, about 150mg will still be in your system by 4 pm and again 75mg by 10pm.

As the caffeine buzz is at its strongest 45 minutes after you drink it, have a cup of coffee around an hour before you leave for the gym.

2. Don’t run before you can walk

If you’re just starting out or returning after a break, ease into it. Overdoing it can lead to burnout or injury.

Begin with 30 – 45-minute sessions, two to three times a week, and gradually build up. Remember: rest days are essential for recovery and progress.

Trying to do too much too soon can be discouraging. Focus on consistency over intensity and celebrate small wins along the way.

Having a plan in a diary or calendar will help you stay on track and highlight journey and progress over time.

Read our article on how to build a healthy that actually sticks here: 5 ways to adopt a healthy habit | Magazine | Vitality

3. Be prepared the night before

Preparation is key to consistency. Lay out your gym clothes, pack your bag and plan your workout the night before.

This reduces friction in the morning and helps you follow through, especially if you’re prone to skipping early sessions.

As you have planned the workout in your diary – treat it as a non-negotiable part of your day. 

4. Switch it up to avoid boredom

Repeating the same workout can lead to boredom and plateauing.

Try mixing things up with different classes, outdoor activities, or cross-training.

Variety keeps things fresh and increases your chances of sticking to your routine long-term.

Explore new machines, try a group class, or alternate between strength and cardio.

Keeping things interesting helps you stay engaged and motivated.

Create a plan where you can have an upper body, lower body, cardio, leg day and a low intensity day like yoga or stretching.

Keeping it varied but still within your goal.

5. Have SMART goals

Vague goals like ‘I’ll go to the gym more’ aren’t enough.

Instead, set SMART goals: Specific, Measurable, Achievable, Realistic and Timed.

For example: ‘I’ll go to the gym twice a week and swim on Saturdays’.

Reassess monthly to stay on track and adjust as needed.

Tracking progress can also help. Use a fitness app or journal to log your workouts and celebrate milestones.

6. Visualise your success

Creative visualisation can be a powerful motivator. Picture yourself completing a workout, feeling strong and achieving your goals.

Your brain responds to imagined success similarly to real success, helping build confidence and focus.

Spend a few minutes each day imagining how good you’ll feel after your workout.

This mental rehearsal can help you overcome resistance and stay committed.

7. Buddy up

Having a workout partner increases accountability and makes gym sessions more enjoyable.

You’re less likely to skip a workout if someone else is counting on you.

Studies show that people with ‘health buddies’ are more consistent with their fitness routines.

If you don’t have a gym buddy, consider joining a class or hiring a personal trainer. The social element can make a big difference.

8. Create a motivating playlist

Music can make workouts feel easier and more fun.

A high-energy playlist can distract your brain from physical effort and help you push through tough sessions.

Choose tracks that energise and inspire you to move.

You can even create different playlists for different moods – one for cardio, one for lifting, and one for stretching or cooldowns.

Want a playlist to keep you motivated? Listen to the Vitality Blast playlist via Spotify. 

9. Anticipate obstacles and plan ahead

Psychologists recommend ‘mental contrasting’, thinking about your goals while also anticipating obstacles.

If you know mornings are tough, plan for them: go to bed earlier, prep your gear and schedule workouts at times you’re more likely to follow through.

Ask yourself: ‘What might stop me from going to the gym tomorrow?’ Then create a plan to overcome that barrier.

If you need to swap a rest day, or move a workout to another day, make sure the next session is already planned in your diary.

10. Celebrate small wins... this one is important!

Progress isn’t just about hitting big milestones. Celebrate small victories – like showing up, completing a workout, or increasing your weights.

These moments build momentum and reinforce your commitment to fitness.

Reward yourself with something positive – a relaxing bath, a healthy treat, or simply acknowledging your effort.

The more you associate the gym with positive feelings, the more likely you are to keep going.

Make the gym work for you

Going to the gym doesn’t have to be a chore.

With the right mindset, preparation and support, it can become a rewarding part of your routine.

Start small, stay consistent, and remember: every workout is a step toward a healthier, stronger you.

Spend a day with our Ambassador Ellie Simmonds and find out why she stays active for her health

Related: Simple ways to feel at home in the gym