It can be extremely difficult to motivate yourself to exercise – especially during times when your life gets busy, your energy is low, or you don’t see immediate results. The key to success is consistency rather than bursts of high energy or motivation alone. Here you will discover practical strategies that you can use to stay motivated to work out, to build healthy habits, and to keep going even when you don’t feel like it. It doesn’t matter if you’re new to exercising or if you’re just looking to get back on track, these simple steps and changes in your mindset will make a big difference in helping you stay motivated and continue to work out. Let’s take a look at it in more detail.
Start your workout routine with a clear “why,” and stick to it
Learn what motivates you to exercise and why you do it
- Take a moment to ask yourself: Why am I interested in working out? What is the purpose of exercising? Is it for energy, health, strength, confidence, stress relief, or just for feeling good in my body?
- If your motivation wanes, write down the reason why you are doing what you are doing and keep it in front of your eyes.
- If you feel like exercising is a chore, remind yourself regularly of your “why” so you don’t get discouraged.
The Why should be translated into specific goals in order to achieve the results
- Take a SMART approach to your project: Specific, Measurable, Achievable, Relevant, Timebound.
- An example could be: “I am going to work out 3 times a week for 30 minutes for the next 12 weeks.”.
- Make sure that larger goals are broken down into smaller milestones (for example, minor strength gains, better endurance, better sleep, etc.).
- It is important to recognize progress at each milestone to reinforce the habit of showing up regularly.
Plan Your Routine so that it supports your movement
Make sure you treat your workouts as if they were appointments
- Schedule a time each week to work out and treat it as a non-negotiable commitment.
- Be sure to plan in advance what time, where, and what you will do. It is important to reduce decision fatigue so that you can stay consistent in your decisions.
- The quality of a session is not as important as showing up, even if it is a short session (1020 minutes).
Taking action is easier when there are fewer barriers
- Getting ready for a workout is as simple as setting up your space, laying out your workout clothes the night before, and getting your workout bag ready.
- Even if you don’t feel like working out on low energy days, just committing to a short session is a great way to get started — and once you get started, you’ll often be able to keep going.
- Don’t skip entirely the workout by keeping alternatives ready (walking instead of going to the gym, doing bodyweight exercises instead of using heavy weights).
Accessing and enjoying your workout should be as easy as possible
- You will have to decide what you want to do and when you want to do it – at home, outdoors, or in the gym – based on your own schedule.
- It is important to include activities that you enjoy in your fitness routine: don’t force yourself to do workouts you do not enjoy. As long as you enjoy what you are doing, you will be able to maintain consistency for a longer period of time.
- It is possible to make working out more fun and accountable by having a workout buddy, class, or group.
You need long-lasting habits and structures to outlast motivation
Make sure you review your progress and keep track of it
- Keeping track of your workouts, reps, mood, and progress should be done by keeping a journal, fitness app, or a simple checklist.
- Seeing what you have done allows you to spot patterns (what works and what does not) that you can use in the future.
- If your goals are too easy or too hard, you should adjust them accordingly.
The key to preventing burnout is to keep your workouts varied
- It is recommended that you change your routine every 488 weeks in order to keep it interesting and challenging.
- Keep your mind engaged by mixing cardio, strength, flexibility, outdoor activities, and group classes in order to remain mentally active.
- Having a variety of activities keeps motivation alive. Boredom kills motivation; variety keeps it alive.
There are some small tricks you can use to boost your motivation when you are experiencing a tough day
- A post-workout feeling is one of increased energy, improved mood, and a feeling of accomplishment that you feel after working out.
- When you move, you produce endorphins, which in turn activate your muscles, as well as your brain.
- You are more likely to achieve your goals when you speak positively to yourself rather than criticizing yourself.
Keeping a consistent connection between your mind and body is essential
Rest, eat, drink, and hydrate yourself during the recovery period
- In the absence of rest and fuel, an individual will be unable to maintain motivation for any given task. Eat a balanced diet, get plenty of sleep, and drink plenty of water in addition to getting 79 hours of sleep every week.
- On days when you are feeling fatigued or stressed, you may want to adjust your workout rather than skip it altogether.
Embrace your imperfections and be consistent rather than striving to be perfect in everything you do
- There may be times when you won’t be able to attend a session – that is normal. Getting back on track is a much better option than giving up.
- Keep in mind that it is more important to show up every time than to strive for perfection. In order for momentum to build, every workout must be done, not just perfect ones.
- You need to accept that motivation fluctuates from time to time. You will be able to keep moving if you have a habit and a structure to keep you on track if your motivation is low.
There is an important relationship between the environment and social support
- If you attend a fitness class with a friend or work out together, you’re more likely to show up to the gym as a result of social accountability.
- The environment in which you are able to achieve your fitness goals should be conducive to reaching them (for example, a silent phone, and a clear exercise area).
- By sharing your progress with others or by sharing it with friends, you can be encouraged to stay committed.
Identify and overcome common motivational obstacles
The question is, in spite of tiredness, busyness, or just a lack of motivation, do you have to do it at all?
- If you feel fatigued or stressed, switch to gentle movements instead of skipping in order to avoid fatigue.
- If you have a busy schedule, try to schedule your workout at a time when it’s least likely to conflict with your work schedule when you have a busy schedule.
- Don’t let your feelings stop you from doing what you need to do, just start doing it and don’t let your feelings hold you back.
Do you feel that you are having difficulty making progress? The following is a step-by-step guide to getting started.
- The likelihood that progress will be visible right away cannot be guaranteed. Rather than just focusing on the scale, make it a point to improve your strength and feel as well instead of just focusing on weight loss.
- There is a possibility that you may need to adjust your goals or revise them.
- You have accomplished a lot over the last two weeks through your consistency, your workout, and your improved form.
What is the best way to regain motivation if it has gone down over time?
- Set up routines that don’t need motivation to work – you can stick to them even if you don’t feel motivated to do so.
- You can refresh your “why” by revisiting it from time to time.
- You can re-ignite your interest in the streaks if you introduce a fun challenge or activity for hitting a streak.
Conclusion
If you want to stay motivated, it is more important to be consistent than to feel motivated every single day if you want to stay focused. The most important thing to remember is to define your “why”, create a schedule, remove obstacles, track your progress, seek support, and accept that motivation will come and go. You will be more likely to stay on track if you develop habits and routines that will sustain you during low motivation days. The momentum you build when you show up every single day will allow you to maintain your fitness and enjoy your workouts for years to come. Working out can be a very motivating experience if you stay consistent with what you’re doing.
