Even for the most experienced strength trainers, weightlifters, and gym-goers, scheduling exercise and staying in a routine can sometimes be a challenge. Life gets busy — whether it’s work, school, kids, vacation, or illness, so many things can get in the way of your gym routine. Often, the problem with fitting in exercise isn’t a lack of motivation; it’s a lack of time on your calendar. That’s why we’re offering tips and strategies that can help you create a workout routine that works for you, gets you back on track, and helps you hit your fitness goals. We’ll cover:
- How to set realistic goals
- Tips for forming helpful gym habits
- How to create a gym routine that gets you back on track
3 tips for scheduling exercise and getting back on track

When life throws obstacles at you or your schedule unexpectedly fills up, use these three tips to make a plan and get back on track with your strength goals — even if you’re an experienced lifter or gym buff. Sometimes, it’s all about going back to basics!
1. Schedule time to exercise in your calendar.
Planned exercise is effective exercise. Make the most of your time in the gym by keeping a calendar, and assign specific dates and times in your schedule to work out.
Putting the gym at the top of your to-do list ensures that as few things get in the way of your workout as possible. Stick to your workouts the same way you would stick to other things on your agenda, like doctor appointments, work meetings, or kids’ sporting events.
Sometimes, that’s easier said than done — let’s talk about how to make it happen. First, get serious with yourself about your commitment to your intentions. Communicate with those in your immediate circle, such as family and close friends, that you're committed to your goals and that their support is helpful.
Consider working out first thing in the morning. Being efficient with your early morning hours is a strategy many consistent gym-goers swear by. If another time of day works better for you, that's fine, too. Make sure you prioritize your workout and only skip if you need a rest day or have an emergency (because we all know life happens).
2. Track your workouts to see progress.
If you’re not already tracking your workouts, you’re missing out on a major opportunity to identify patterns in your training schedule, see progress, and stay motivated. You can track any aspect of your workout routine in a calendar or journal — here are some ideas:
- Exercises, sets, and reps for strength training
- Pace and distance traveled for cardio workouts like running or rowing
- Warm-up and cooldown routines
- Pre- and post-workout snacks or meals
- Mood before, during, and after workouts
- Energy levels before, during, and after workouts
- Time of day
- Other factors that can affect your workout, like stress, sleep, or illness
Tracking workouts (like in the Anytime Fitness App) enables you to make adjustments to your routine or diet based on the patterns you identify and the progress you’re seeing. Are you finding that afternoon workouts are less effective? Try working out in the morning or eating a larger snack before your workout.
Related: 4 Reasons to Track Your Workouts
3. Set realistic goals for yourself.
They may be cliche, but SMART goals are a helpful framework for understanding the small steps you need to take to accomplish big goals. Let’s break SMART goals down with a few examples:
- Specific: “I will increase my total lean muscle mass by 5 pounds by increasing the volume of my strength workouts.”
- Measurable: “I will track my lean muscle growth using the Evolt 360 body composition scanner at my gym once a month.”
- Attainable: “I know that building lean muscle takes time, so I will start small with a goal of 5 pounds instead of 10.”
- Relevant: “I want to get stronger and improve my athletic performance, and developing more lean muscle mass will help me achieve my goal and enjoy everyday activities — like playing with my kids — more.”
- Time-bound: “I will aim to accomplish my goal in 2 months.”
Setting SMART goals allows you to get clear about what you want to achieve — and why. Rather than just saying, “I want to get stronger,” you can specify what type of strength you want to build, how you’re going to do it, the tools you’ll use to measure progress, and the timeframe in which you want to achieve your goal. Having specific targets to work toward makes it easier to keep your gym routine a priority and keeps you motivated as you hit goals.
Fitting in exercise: Make it a habit
When you’re returning to strength training after a long break or trying to work back up to your previous workout volume, you may not see the major gains or results you’re used to right away. Be patient with yourself and focus on resetting the habits that will get you to your ultimate goals.
Use these tips to reestablish helpful gym habits:
- Start small. It can be tempting to go all in and set massive goals right away. Remember to slow down and break your goals into smaller benchmarks to avoid burnout. (E.g., “I will strength train two days a week.”)
- Seek accountability. Share your journey with a gym buddy (because we all need a spotter sometimes). Or, take your workout routine to the next level by teaming up with an Anytime Fitness Coach, who can work with you to create a personalized training, nutrition, and recovery plan based on your fitness and health data.
- Trust the process. It can take four to 12 weeks to see results after adjusting your gym schedule, so keep at it in the initial phase as you build momentum and work to define lifelong healthy habits. Hold yourself to your planned exercise routine, and if needed, work with a Coach for extra accountability.
Related: Wellness Checklist for Your Body and Mind
What is the best time to work out?
There are no wrong answers here — the best time of day to work out is when your schedule allows, when you feel energized, and when you can be the most consistent. For many people, this is the early morning hours, before work, kids, or other responsibilities can get in the way. Evening might be the best time for some, while a flexible approach works best for others.
Insider tip: Check-in data shows that traffic at Anytime Fitness gyms tends to slow down at midday — it’s also busiest on Mondays, then slowly tapers off as the week goes on. So, try to squeeze in a lunchtime workout if you can! (Want to avoid gym crowds? Check the Busy Meter in the Anytime Fitness App.)
If you’re coming back to the gym after a long break, remember that your body may respond differently to your workouts than it used to. Don’t be afraid to make adjustments and try out a new gym schedule.
Related: Is It Better to Work Out in the Morning or at Night?
What is the best weekly gym schedule?
You probably know that the best workout schedule for muscle gain includes workouts to strengthen your major muscle groups while allowing time for rest and recovery (and at least 150 minutes of moderate-intensity aerobic activity).
It doesn't matter which days of the week you work out — it's more important that you're able to be consistent. Try one of these suggested workout splits and see how they fit into your schedule:
- Strength train two days per week and split your muscle groups into upper- and lower-body workouts.
- Strength train three days per week using the “push, pull, legs” (PPL) format, focusing on one muscle group per day.
- Do two upper-body and two lower-body workouts per week. Focus on lighter weights and proper form on day one and incorporate heavier weights on the second day for each muscle group.
- Double up on a muscle group you want to focus on (e.g., do two leg days per week, one focused on glutes/hamstrings and the other focused on the quads).
To set yourself up for success (or get back on track), keep in mind that tapping a Coach’s expertise can help you create the perfect workout schedule for your goals and your availability.
Related: The Best Workout Split for Muscle Gain: 5-Day Gym Routine
Our #1 tip for how to create a gym routine and get back into a rhythm

If you’re putting the pieces together and scheduling exercise on your own, first determine how many days per week you can confidently commit to working out for at least 30 minutes. Then, use the guidelines above to map out your workouts based on muscle group, and program them into your calendar as appointments.
For example: “Chest/Shoulder/Tricep Workout, Monday, 6:30 a.m., Anytime Fitness”
Include the date, time, and location, as well as anything else you need to remember, like a reminder to grab your shoes on the way out the door. (Pro tip: Set everything out the night before your workout!)
The great news is that if you’re an Anytime Fitness member, our App creates a workout schedule for you based on your goals, the days you’re available to work out each week, and desired workout location (gym or home). Not a member yet? You can still get a trial of our App experience to see what it’s all about!
Related: How to Create a Workout Plan (Hint: Use Our App!)
Scheduling exercise when life gets busy: Tips from a real member
Dan, member at Anytime Fitness Rosemount, Minnesota, enjoys training with his Coach, Chris, but often gets pulled away from his gym routine due to a busy and irregular work schedule. What keeps him coming back? “When I can see and feel the progress,” he says. “I like the Anytime Fitness App … and I write my goals and progress down.”
Even for seasoned strength trainers, it can be easy to lose track of your body’s basic needs and slip into unhelpful habits. For Dan, returning to simple health and fitness goals helps him stay on track. His advice: “The goal is to be consistent and not lift the most. Stretch and track your routine. Eat a diet with plenty of protein, get eight hours of sleep, and stay hydrated.”
Lastly, he says, “Celebrate the small wins or milestones that get you to your ultimate goal.”
More strength-building tips for you
Finally, remember that routines break sometimes — and that’s okay. While you can’t always control your schedule, you can focus on progress over perfection. Use these tips to stay on track (or get back on track) with your strength routine, no matter what life throws at you. We’re here for you every rep of the way!
Get more tips to build and maintain lifelong strength:
- The 8 Rear Delt Exercises Your Workout Is Missing
- Maintain Strength: Take Rest Days for Muscle Growth
- The Best Muscle-Building Diet to Fuel Your Growth
Whether you’re getting back to a regular routine or you’re looking to kick your gains up a notch, working with an Anytime Fitness Coach can help you reach your goals faster. Learn how.