Mastering Fitness Goals In 2024: The Power Of Habit Stacking

woman working out at bluecoat sports

Did you know that around 80% of New Year resolutions fail by February? Don’t let that be you. You’ve set your sights on fitness excellence in 2024. It’s time to take charge.

Welcome to the world of habit stacking, a game-changing technique that seamlessly weaves fitness into your daily routine. It’s not just about sweating it out in the gym or keeping a strict diet. It’s about creating an all-encompassing fitness regime that blends with your lifestyle, making it easier to stick to your goals.

Read our full guide below to help you reach your health and fitness goals in 2024. Based in Horsham or the surrounding areas? Join Bluecoats today and kickstart your fitness routine in 2024.

Understanding habit stacking and goal setting

What is habit stacking?

Habit stacking is a strategy where you stack a new habit onto an existing one to help it stick. In terms of fitness, habit stacking exercise would involve chaining a new exercise routine onto a current daily habit. For example, if your existing habit is to take a shower in the morning, you could add the new habit of doing 10 push-ups right before your shower. By linking the new behaviour of doing push-ups to the already ingrained habit of taking a morning shower, you don’t have to rely solely on willpower to motivate you to exercise regularly. The shower cues you to then engage in the push-ups, helping to automatically activate the new fitness habit. Over time, as you repeatedly associate the two behaviours, exercising starts becoming an automatic routine requiring less conscious effort to maintain.

Consider this table:

man meditating during yoga
Existing HabitNew HabitGoal
Morning coffee10 minutes of stretchingImprove flexibility
Lunch break20 minute walkWeight loss
Evening TV timeStrength training during advertsBuild muscle

What is goal setting?

Goal setting is a crucial component of habit stacking that can dramatically transform your fitness journey. This process involves establishing clear, achievable targets to guide your training and progress. It’s not just about the endpoint; it’s also about breaking that ultimate objective into manageable steps. By setting smaller, attainable goals, you’re creating a blueprint for your success.

Here are three key components of effective goal setting:

  • Specificity: Your goals should be clear and well-defined. Vague or generalised goals are less likely to be achieved.
  • Measurability: You should be able to track your progress and know when you’ve achieved your goal.
  • Attainability: Make sure your goals are realistic and achievable within your abilities and resources.

The link between habit stacking and goal setting

Understanding the connection between habit stacking and goal setting can significantly improve your fitness achievements. Habit stacking involves adding a new habit to an existing one, which makes it easier to stick to your fitness goals. Goal setting, on the other hand, provides you with a clear target and boosts your motivation.

Habit stacking ensures consistency while goal setting provides the motivation and direction you need to succeed.

Practical application in fitness and exercise

Identifying existing habits

To master your fitness goals, you need to start by identifying your existing habits that can be effectively stacked with your workout routine. These habits can be simple daily routines or activities that you’re already accustomed to.

Let’s take a look at some practical examples of habit stacking in fitness:

  • If you love listening to podcasts, incorporate them into your treadmill runs or weight-lifting sessions. It’s a great way to keep entertained and motivated.
  • If you’re a coffee lover, hit the gym after your morning cup. The caffeine kick can boost your performance.
  • If you walk your dog daily, turn that into a brisk walk or jog. You’ll be doing a favour to both your fitness and your furry friend.

Creating effective exercise goals

woman doing press ups in an exercise class

To create effective exercise goals, you’ll first need to apply the SMART criteria. Specific, Measurable, Achievable, Relevant, and Time-Bound targets pave the way for success. For instance, instead of saying, “I’ll exercise more,” you could aim to “walk 30 minutes daily for the next month.”

SMART Goal AspectExampleNon-Example
SpecificWalk 30 minutesExercise more
Achievable30 minutes3 hours
RelevantWalking (low impact)Marathon training
Time-boundNext monthSomeday

Implementing habit stacking

The key is to make the transition to develop general habit stacks as seamless as possible. Consider these practical ways to implement habit stacking in your fitness routine:

  • Begin by identifying a habit you perform consistently.
  • Add a new exercise routine to your existing habit. For instance, you could immediately follow your shower with a brief strength-training routine.
  • Maintain persistence and consistency. It may take time, but with patience, this new stacked habit will become second nature.

Benefits of habit stacking in fitness

Improved consistency

In your journey to fitness, the practice of habit stacking can greatly improve your workout consistency. By linking new habits with existing ones, you’re more likely to stick to your routines. This enhanced regularity can significantly contribute to achieving your fitness goals.

Consider the following benefits of improved consistency through habit stacking:

  • Better Progress Tracking: Regular routines mean you can effectively track your progress and make necessary adjustments.
  • Increased Motivation: Seeing the results of your consistency can boost your motivation to keep going.
  • Reduced Procrastination: With a solid routine, there’s less room for delaying or skipping workouts.

Enhanced motivation

Habit stacking can turbocharge your motivation for fitness, making your goals more achievable and workouts more enjoyable. By linking new habits to existing ones, you’ll find it easier to stick to your workout schedule. Consistency will no longer be a struggle, but a natural part of your day. This process not only builds discipline but also boosts your self-confidence as you see progress towards your fitness goals.

Long-term success

Habit stacking has significant benefits that contribute to your long-term success in fitness. It’s a powerful tool that helps you build and maintain healthy exercise habits.

Over time, these stacked habits lead to noticeable improvements in fitness. The small steps you take daily compound into significant health benefits over time, leading to long-term success.

two women swimming kettlebells in an exercise class

Challenges and overcoming them

Even with the best of intentions, you’ll likely face challenges on your fitness journey. From common obstacles such as time constraints to motivational dips, it’s normal to encounter hurdles.

Common obstacles

You’ll likely face three major obstacles in your journey towards mastering habit stacking for fitness goals: lack of motivation, time constraints, and inconsistency.

Lack of motivation is often due to unclear goals or lack of visible progress. Time constraints can arise from a busy schedule, leading to skipped workouts. Inconsistency, the most common obstacle, is usually due to not having a set routine.

Here are some tips to overcome these obstacles:

  • Set a clear, achievable fitness goal. Is it to lose weight, get better eating habits or improve strength? Seeing progress boosts motivation.
  • Prioritise your physical health. Treat your workouts like any other important appointment.
  • Establish a routine. Consistency is key in forming habits.

Strategies for overcoming challenges

group of women in an aqua aerobics class

First off, develop a habit stack. Start with an established habit, then add a new fitness-related task. For instance, after brushing your teeth, spend 10 minutes stretching. Gradually, you’ll link these activities and perform them without thinking.

Secondly, engage in group classes at your local fitness centre, like Bluecoat Sports. The group setting can boost motivation and accountability.

Lastly, make use of the fitness equipment available to you. Whether you’re a seasoned gym user or a newbie, equipment can diversify your workout and keep it challenging.

Resources and tools

You’re not alone in your journey towards mastering fitness goals. A variety of resources and tools such as fitness apps are at your disposal, streamlining your habit stacking process. Personal trainers, too, can provide customised guidance and support, making your fitness journey more manageable and effective.

Apps and technology

Using apps and tech tools such as fitness trackers can make your fitness journey in 2024 a breeze. These resources assist you in setting achievable goals and tracking your progress. They also provide a platform to create and manage your routines, making habit stacking more efficient.

Here are two UK-specific apps to assist you:

  • MyFitnessPal: This app helps you track your diet and exercise.
  • Headspace: An app focused on mental wellbeing, it offers guided meditations and mindfulness exercises.
mobile phone showing fitness progress

Personal trainers

In your quest to master your fitness goals, personal trainers serve as invaluable resources, offering expertise and tools to guide you efficiently on your fitness journey. With a wide range of expertise, you’ll find the right trainer to meet your unique needs at Bluecoat Sports.

Engaging with a personal trainer not only boosts your motivation but also ensures consistency and accountability in your workouts.


By integrating fitness into your daily routine, you’re not just transforming your body, but also your lifestyle. Don’t let the challenges intimidate you. With the right resources and an effective strategy, you can conquer your fitness goals in 2024.

Kickstart your fitness goals today by joining Bluecoat Sports. We offer state-of-the-art fitness facilities and over 80 classes per week. Discover our range of different memberships and sign up for one that suits your lifestyle and interests.