It took four gym visits a week for six weeks to stick

For new gym members, exercising at least four times a week for six weeks was the minimum needed for exercise to become a habit.

The study

Researchers followed 111 new gym members through surveys over 12 weeks. Beyond that minimum, they found that consistency, keeping the exercise simple, the surrounding environment, and finding it enjoyable all predicted how strongly the habit grew. The authors suggest keeping workouts fun and simple and focusing on consistency.

Starting small

Here, consistency and keeping exercise simple predicted the habit growing. A short, simple workout that feels good, done several times a week, fits that pattern.