Exercise Habit: The 30 Day Fitness Challenge

My wife and I decided enough was enough when it came to our lazy work out ‘habits’, so we hit the ground running at the start of 2009 (quite literally). You see, I’m not sure if you’re like us, but every time we decided to start working out and develop a habit of exercising, we failed. We would strategize, set a goal of exercising three, maybe four times a week, and show up at the gym looking like one of the newbies. I hate to admit it, but we never got past week one. We didn’t have the pressure, the challenge, and the motivation to stick with it.

The Habit

Part of the problem was how we went about developing our ‘habit’. You see, developing a habit doesn’t just happen when you go to the gym three or four times a week. Habits form with continuous repetition. For example, I have a bad habit of biting my nails. I didn’t develop this habit by biting my nails on Monday, Wednesday, and Friday. I do it everyday. Same goes for the habit of brushing your teeth every morning and evening – people don’t just brush on Tuesdays, Thursdays, and Saturdays. They do it everyday, twice a day! Developing a habit requires continuous repetition. It sounds incredibly simple, and it is.

The 30 Day Fitness Challenge

Say hello to the 30 Day Fitness Challenge. An incredibly simple yet effective way to force yourself to exercise.

Although I wish I could say I worked out each and every day of the 30 day challenge, I missed January 31st. Yeah, yeah I know, shame on me. But, I DID exercise 29 days – a significant improvement from my pitiful one week three/four day streak. Granted, 30 consecutive days are the ideal scenario, but don’t become discouraged if you miss one or two days. Don’t let this become an excuse though to be lazy. Remember, no pain no gain!

How it Works

Ok enough talk, this is how it works:

Put together a schedule, something like the one pictured above (without the big red “X‘s”). I’ve already created one for February and March to help you get started, so no excuses. Download the PDF, print out the calendar and post on your fridge for the world to see.

30 Day Fitness Calendar PDF – Feb

30 Day Fitness Calendar PDF – Mar
Starting with day One, work out for at least 30 minutes and continue exercising each and every day. Run, lift weights, go for a bike ride, it doesn’t matter – just be sure you exercise for at least 30 minutes and break a sweat. It’s inevitable, some days will be easier then others, but stay strong, push for day 30!
Continue working out every day until you’ve successfully completed day 30. Mark off each day as you complete it with a big red “X“. This does two things for you – 1). Creates some accountability (It’s not easy to skip a day and leave a blank white box!) 2). Encourages you to complete a goal and start creating this healthy habit!
That’s it! Congratulations, you’re now on you’re way to developing a great exercising habit! Let me know you’ve completed the 30 day fitness challenge and I’ll include the image of your completed calendar, your name, and a link to your website.

Oh, one more thing – I would strongly encourage you to get a exercising buddy for the challenge. I really don’t think I would have completed the 30 day fitness challenge if it hadn’t been for my wife. Some days I had to push her, and other days she pushed me. The more accountability the better.

Let me know how it goes!

Reply Ben Gillam says:

February 10, 2009 at 1:32 pm

Must give this a try as soon as my back is sorted out ( car accident) always had problems keeping up a routine.

Nice article & site :)

Reply Bryce Raley says:

February 11, 2009 at 10:21 am

Great post. Very timely. I just completed 30 days of 5AM wake up and now it’s harder to sleep in than to get up. My wife doesn’t have to yell at me either. Now I’m on day 3 of 30 for 20-30 minutes of morning exercise and stretching.

I got the 30 days to change a habit idea from zenhabits but moved on because of some philosophical/spiritual differences with the readers there.

Love your design style on all your sites by the way.

Reply Shane Freeman says:

February 11, 2009 at 5:37 pm

Actually there is a little science to habit forming. Supposedly the magic number is 21 days. Steven Covey discusses it in the 7 Habits of Highly Effective People. I guess other people think so too…http://www.google.com/search?sourceid=navclient&ie=UTF-8&rlz=1T5GGLL_enUS274US274&q=21+days+to+form+a+habit

Reply Germz says:

February 15, 2009 at 12:18 pm

Wow man good luck seems hard

Reply lani says:

February 18, 2009 at 6:14 pm

thanks for the idea and resource! i’ve been doing the regular excercise thing since december, and this will be a great tool to incorporate! :)

Reply David Lano says:

March 2, 2009 at 6:14 pm

@Ben – Thanks! Let me know how it goes. :)

@Bryce – Nice! Developing a habit of getting up early is next on my list of 30 Day Challenges. Glad to hear you’re now working on your 30 day fitness challenge. Let me know how it goes!

@Shane – Thanks, yeah I’ve heard a lot about that book but I’ve never actually taken the time to read it! Thanks for the advice. :)

@Germz – Thanks! :)

@Lani – Sweet, let me know how it goes!