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Have you ever found yourself buying or trying to follow a workout program that demanded a lot of work, only to feel like a failure if you couldn't stick with it?
I've been there.
Multiple times.
It is especially tough for those of us battling things like depression and anxiety, because getting out of bed can sometimes feel like a workout itself.
Adding a complicated fitness routine on top of that can feel impossible.
But here's the good news: The most effective workout plan is the one you'll actually do, regardless of how "perfect" it is.
In fact, research has shown that bite-sized workouts can have a large impact on exercise adherence and overall well-being.
That's why today, I want to introduce you to the concept of the "Minimum Viable Workout Plan" - a simpler, more sustainable approach to fitness that prioritizes consistency over complexity.
This system is designed specifically for those of us who would like to build exercise consistency in general.
At the end of this post, you'll have a framework for creating a simple, effective workout routine that fits into your busy life, no matter how low your energy or motivation might be.
Let's get into it!
The usual approach to fitness sets most of us up for failure before we even begin.
We're bombarded with messages that tell us we need to "go hard or go home," spend hours at the gym, or follow complex training splits to see results.
This all-or-nothing thinking creates unrealistic expectations that makes people believe that if they're not sacrificing their lives for fitness, nothing will work.
I learned this the hard way.
For some time, I was hesitant on working out because of the belief that I had to go through extremes to see the results I wanted.
But everything changed when I decided to commit to some activity rather than a structured hour long workout plan.
In committing to a tiny bit of exercise, my mood improved along with my consistency.
And that's when I discovered the concept of the Minimum Viable Workout Plan.
This approach removes the barriers to consistency by making your workout:
That's the essence of the Minimum Viable Workout methodology.
We focus on frequency over duration, simplicity over complexity, and sustainability over intensity.
By starting with what's truly doable, we build a foundation for consistent movement that can grow over time.
Most workout plans fail because they demand too much time, energy, or complexity from the start.
They're designed for an ideal scenario, not for real life with its fluctuating energy levels, busy schedules, and other stressors in our lives.
Here's how to build a workout plan you'll actually stick with, even on your worst days.
The first step is to determine the smallest amount of exercise you can commit to, even on your worst days: when your depression is heaviest, your stress is at the peak, or your energy is non-existent.
This becomes your non-negotiable baseline.
Your minimum might be:
The key is to make it so small and doable that it seems almost ridiculous to skip it.
As James Clear writes in Atomic Habits, "When you make tiny changes, they are too small to make a noticeable impact on the outcome, so you don't mind doing them."
If you're thinking, "That's too easy to make a difference" - that's exactly the point. '
In this step, we are not aiming for a transformative workout just yet: we're building the habit of showing up.
Life is too short to force yourself through workout routines you hate.
The most sustainable exercise plan is built around movements that feel good in your body and that you genuinely look forward to.
Focus on activities that:
For me, this meant letting go of high-intensity workouts that I thought I "should" do and embracing daily walks and simple strength training that genuinely made me feel better.
Remember: Exercise doesn't have to hurt or exhaust you to be effective. The best exercise for mental well-being often involves gentle but consistent manipulation movement.
Next, decide how often you can realistically commit to your minimum workout.
Be honest with yourself here, as overpromising and underdelivering for yourself will set you up for disappointment.
For most people starting out, 2-3 workouts per week is a reasonable target.
This gives you plenty of flexibility and room for life to happen without derailing your entire plan.
Remember: consistency over time matters far more than frequency or intensity right now.
A helpful approach is to anchor your minimum workout to existing habits or routines:
This habit stacking makes it easier to remember and reduces the decision fatigue that can be especially challenging when starting your journey, or when dealing with depression.
On days when you have more time, energy, or motivation, you may want to do more than your minimum.
Having a pre-planned "level-up" option removes the guesswork and makes it easy to take advantage of those good days.
Your level-up plan might be:
The key is to view these level-ups as optional bonuses, not new standards you must maintain.
Your minimum remains your only real commitment: anything beyond that is icing on the cake.
Finally, measure success by how often you show up for your minimum workout, not by how motivated you are at the current moment.
A simple habit tracker can be powerful here: a calendar where you mark each day you complete at least your minimum.
Over time, you'll build a visual record of your consistency that can be used to build momentum with your fitness goals.
Celebrate every single time you show up, even on the hardest days.
Those are the wins that truly matter.
As someone who has battled depression, I know that sometimes simply getting out of bed and moving your body for five minutes is a huge win.
From this experience, I also know that starting a new habit with micro-steps makes it easier build a habit out of and add intensity overtime.
Remember: Your Minimum Viable Workout Plan is personal to you, your life, and your mental health needs.
It might look nothing like what fitness influencers post on social media or what your friends are doing.
Who cares?
The goal is to use light bouts of exercise to build a habit out of fitness.
This will potentially lift your mental health, boost your energy, and build momentum in your life.
From there, you can ramp up the intensity as it becomes easier to do the work.
Start small.
Be consistent.
Celebrate your wins.
Watch as those minimum efforts compound over time.
Let's get those mind & body gains.
Until next time!
Your phone can be your biggest distraction or your greatest asset.
The choice is yours.
The next episode of your life is about to begin.
The question is: will you be the one writing the script?
