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Workout Habits that Work

Updated: Jan 4

Working out is a choice we make each day. The closer we can get to making the choice easy, the more likely we will choose to exercise.

Workout habits for middle aged men

Our surroundings lead to systems that influence our habits. Once we adjust our surroundings the healthy choices we hope to make become easier.

If our surroundings are used as systems to nudge our intended choices, we are more likely to fall into our desired habits. 

Research has found that changing your surroundings and easing into your desired habits with small changes lead to big changes over time.

Facts Founded in Research

Live in a healthy environment

According to one study, people who live near fitness facilities like gyms, pools, and playing fields—and farther from fast food outlets—tend to be a little bit leaner.

Live close to a gym

Live 3.7 miles or less from a gym, to be exact.

The median distance from home to the gym for people who travel to the gym at least five times a week is 3.7 miles. People who use the gym only once a month live, on average, 5.1 miles away.

Be consistent but flexible

Adults who allow time flexibility to fit their workout into their schedules are more likely to stick to their routine.  

Exercise at least 4x a week

Research has found that exercising at least four times per week for six weeks was the minimum requirement to establish an exercise habit. 


Ideas from the Modern Husbands Podcast

Dad Strength: Simple and efficient systems to be more fit

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My Routine


I’m a middle-aged man who was a below-average college athlete with a long list of injuries. I have a partially torn meniscus and ACL, a chronically bad back with disc issues, and a displaced fracture in my big toe. When I don't exercise, my body and mind fall apart.

UFC and Tough Mudders are not in my future. What I seek is a lifestyle that keeps me feeling full of energy, positive about myself, and just thin enough to not need new pants. 


New workout partner

I will begin my journey in the New Year working with Timothy Smith and documenting my progress weekly. I believe in Timothy and his mission.

My Gyms

My home gym

I have CRX equipment, bowflex dumbbells, a punching bag, a bench and an elliptical at home. 

However, I use equipment sparingly. I prefer to be in the gym around others. This is largely because I work from home and it’s one of the few times I see other people throughout the weekdays. I also live 2.6 miles away from the gym. 

One Life Fitness

A Range of options

One Life Fitness extends beyond the typical gym experience, offering a wide array of choices to suit different preferences. From traditional gym equipment to diverse group classes, yoga sessions, and personalized training programs, there's something for everyone. Whether you're a seasoned gym-goer or new to fitness, the options allow you to find what works best for you.

Emphasis on holistic wellness

Recognizing that true health involves more than physical fitness, One Life Fitness emphasizes mental and emotional well-being. They offer classes and workshops focused on mindfulness, meditation, and stress relief. This holistic approach acknowledges the interconnectedness of body and mind, promoting overall wellness.

Commitment to innovation

Staying updated with the latest advancements in fitness and wellness seems to be a priority at One Life Fitness. I have seen regular upgrades in equipment, the introduction of innovative training techniques, and the addition of new classes. This ensures that members have access to cutting-edge resources to support their fitness journeys.


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