Applying the 21/90 Rule for Fitness Success

Hey Angels and Alphas,

When embarking on a fitness journey, you’ll often encounter two types of people. The first group wants specific results – visible abs, bigger arms, a thinner waist, and so on. The second group aims to create healthy habits, focusing on a long-term lifestyle change rather than just achieving a temporary goal. Unsurprisingly, the second group tends to have a much higher success rate in achieving and maintaining their fitness aspirations.

Today, we’re diving into the 21/90 rule, a principle that the second group often follows, perhaps without even realizing it.

The 21/90 rule is simple: it takes 21 days to form a habit and 90 days to turn it into a permanent lifestyle change.

Understanding the 21/90 Rule

The 21/90 rule is a straightforward yet powerful concept:

21 Days to Form a Habit: It is believed that it takes approximately 21 days of consistent effort to form a new habit. This period is about acclimating your mind and body to a new routine or behavior.

90 Days to Make it a Lifestyle: After the initial 21 days, continuing the habit for a total of 90 days helps cement it as a part of your lifestyle. By this time, the habit becomes ingrained, and you are likely to continue it naturally.

Applying the 21/90 Rule to Fitness

Is there a lifestyle change you’d like to make? Whether it’s related to your career, family, or fitness goals, the 21/90 rule can be the foundation for that change. Here’s how to apply it effectively to your fitness journey:

  1. Set a Goal: Decide what you want to achieve. It could be losing weight, gaining muscle, improving your stamina, or simply becoming more active.
  2. Make a Plan: Break down your goal into manageable steps. Ask yourself, “What are the new micro-habits and macro-habits I need to establish to reach that goal?”
  3. Develop Habits: List out the habits required to achieve your goal. For instance, a micro-habit could be doing 10 minutes of exercise daily, while a macro-habit could be working out at the gym three times a week. Start developing these habits, one by one, step by step.
  4. Commit to 21 Days: Focus on consistently practicing these habits for 21 days. This initial phase is crucial for setting the foundation.
  5. Continue to 90 Days: Once you’ve passed the 21-day mark, continue practicing these habits for a total of 90 days. This will help turn the habits into a permanent part of your lifestyle.

Tips for Success

  • Be Patient: Building new habits and creating a lifestyle change doesn’t happen overnight. Be patient with yourself and trust the process.
  • Stay Consistent: Consistency is key. Even small, consistent efforts will lead to significant changes over time.
  • Track Your Progress: Keep a journal or use an app to track your daily habits and progress. This can help you stay motivated and see how far you’ve come.
  • Adjust as Needed: If a particular habit isn’t working for you, don’t be afraid to tweak it. The goal is to find sustainable habits that fit into your lifestyle.

The Power of Habits

The 21/90 rule emphasizes the power of habits in shaping your life. By gaining control over your habits, you can achieve any goal and become anything you desire. It’s not about drastic changes but about bite-sizing your way to a better, healthier lifestyle.


The 21/90 rule is a practical guide to achieving lasting change, whether in fitness or any other aspect of life. By committing to a goal, planning your habits, and following through with consistency, you can build the life you’ve always dreamed of.

Remember, it’s not about achieving an outcome and stopping; it’s about creating a sustainable, healthy lifestyle that brings joy, freedom, and enthusiasm. Apply the 21/90 rule, and there’s nothing stopping you from becoming the best version of yourself.