Building Habits: The Science Behind Fitness Progress

By: Coached By Arjav | March 4, 2025
Tags: Indian Nutrition, Health, Habits

The Science Behind Habit Formation

Research from University College London suggests that, on average, it takes 66 days to form a new habit. However, the time required varies depending on the complexity of the habit:

• Simple habits (such as brushing your teeth) can take around 21 days to establish.

• More complex habits (such as following a structured fitness plan) typically take closer to 90 days.

Understanding the science behind habit formation can help in creating strategies to build and maintain long-term behavioral changes.

Key Factors in Habit Formation

1. Environment

The environment plays a critical role in habit formation. A strong support system can make the difference between success and failure, particularly when motivation is low. There will inevitably be moments of doubt, and having individuals who encourage consistency can be invaluable. Surround yourself with people who support your goals, whether it be friends, family, or a professional coach.

2. Repetition

Repetition strengthens neural pathways, making behaviors more automatic over time. Consistency is the foundation of habit formation; performing an action regularly, even when it is inconvenient, reinforces the behavior and integrates it into daily life. Prioritize consistency over intensity. Even small efforts, when repeated over time, contribute to long term success.

3. Intrinsic Motivation

Habits are more likely to be maintained when they are tied to a deeper sense of purpose. While external rewards such as weight loss or muscle gain can be motivating, intrinsic motivation such as feeling more energized, stronger, or healthier plays a more significant role in long-term adherence. Focus on how habits improve overall well-being rather than just the external results.

Strategies for Effective Habit Building

1. Anchor New Habits to Existing Routines

Attaching a new habit to an already established routine can improve adherence. This method, known as habit stacking, uses existing behaviors as cues for new habits.

For Example: "After I finish my morning coffee, I will go for a 30-minute walk."

2. Start Small and Gradually Increase

Attempting to overhaul an entire routine at once is often unsustainable. Instead, starting with small, manageable steps can lead to long-term behavioral change.

For Example: Instead of committing to an intense five-day workout plan immediately, begin with two days per week and increase as consistency improves.

3. Implement Incentives

Providing small rewards can reinforce positive behaviors and maintain motivation, especially in the early stages of habit formation.

For Example: Setting a work timer and allowing scheduled breaks after completing a focused task can increase productivity and adherence to a structured routine.

Conclusion

Building a habit is a process that requires patience, consistency, and a structured approach. Whether it takes 30 days or 90, the key to long-term success is ensuring that the habit is both sustainable and aligned with individual goals.

Ultimately, habits are not built during moments of ease but rather in the instances where consistency is maintained despite challenges.

If you’re struggling with creating a fitness routine to hit your fitness goals, I can help. As an online fitness coach, I’ve helped hundreds of South Asians transform their health and create long term consistency.

Schedule a free consultation call with me today and let’s create a game plan that works for you. Click [here] to book your call!