Staying motivated to exercise can definitely be tough sometimes, but there are several strategies that can help you push through those lows and keep your momentum going.
Motivation is the spark that ignites the fire, determination is the fuel and discipline is the oxygen. You have all 3 elements to keep you consistent. If any of them is missing, you will give up at some point or even worse, never start.
What do you need to do to keep the motivation in motion?
1. Set Clear, Achievable Goals
- Specific: Instead of saying, “I want to get fit,” say, “I want to be able to run a 5K in 3 months.”
- Measurable: Use numbers—like doing 15 push-ups or lifting a certain weight—so you can track your progress.
- Time-bound: Set a deadline to give yourself something to work towards.
Start with small, easily achievable goals and build up from there. Celebrate the small victories—they’ll help keep your motivation high.
2. Make it Part of Your Routine
- Consistency is key: The more you make exercise a regular part of your day, the less you’ll need motivation. It becomes just like brushing your teeth.
- Pick a time: Whether it’s early morning, during lunch, or after work, having a specific time helps make it a non-negotiable habit.
- Plan ahead: Schedule your workouts the same way you schedule meetings or social plans. If it’s in your calendar, you’re more likely to stick to it.
Start with 20 minutes a day if you’re new or getting back into it, and gradually increase your time. It’s about building the habit.
3. Find an Exercise You Enjoy
- If you hate running, don’t force yourself to run! You won’t stick with it. Find activities that you love—whether it’s dancing, yoga, swimming, or kickboxing.
- You can also try switching things up so you don’t get bored. Variety keeps things fresh.
Experiment with new workouts or fitness classes to see what excites you. Sometimes trying something new is just the boost you need.
4. Get an Accountability Partner
- Working out with a friend, a personal trainer, or even a fitness group can increase your chances of sticking to a routine. Knowing someone is counting on you helps.
- If you don’t have a workout buddy, join online fitness communities or social media groups for support.
Use apps or social media to share your progress—sometimes a little public accountability can go a long way!
5. Track Your Progress
- Use a fitness tracker or an app to monitor your workouts. It’s motivating to see how far you’ve come!
- Take photos (I am not the biggest fan of this tracking system but it makes a difference for some), track your weight, record your PRs (personal records), or note how much easier exercises feel as you progress.
Celebrate the small wins! If you hit a new personal best, take a moment to acknowledge your effort.
6. Mix Up Your Routine
- Doing the same workout day in and day out can get boring. Keep it interesting by mixing up your routines.
- You can alternate between cardio, strength training, flexibility exercises, and sports to keep things fresh and challenging.
Set mini-challenges for yourself (e.g., a 30-day yoga challenge or a squat challenge) to give you something to work towards.
7. Create a Reward System
- Set rewards for reaching specific fitness goals. It could be a treat, a new workout outfit, or even a day off.
- Make sure the reward is something you’ll look forward to, so it keeps you motivated to achieve your next milestone.
Make sure the reward doesn’t undo your progress. For example, a healthy smoothie or new gear might be better than a cheat meal.
8. Focus on How Good You’ll Feel After
- We all know how great we feel after a workout—energized, proud, and clear-headed. Focus on that post-workout feeling, especially when you’re lacking motivation.
- Remind yourself of the mental and emotional benefits of exercise. It boosts mood, relieves stress, and helps you sleep better.
Write down how you feel after each workout (energized, strong, accomplished) and refer back to it when motivation is low.
9. Change Your Environment
- Sometimes a change of scenery can help. If you’re always working out at home, try going to a gym or hitting a park or trail for a run.
- Even small changes like reorganising your workout space or using new gear can make a big difference in how motivated you feel.
Surround yourself with motivating images or quotes. Seeing reminders of your goals or motivational phrases can give you that little nudge.
10. Be Kind to Yourself
- Don’t be too hard on yourself if you miss a workout or have a bad session. Fitness is a journey, and some days are better than others.
- It’s important to maintain a positive mindset. Celebrate what you did do, instead of focusing on what you missed.
- If you skip a workout, don’t throw in the towel. Just pick up where you left off, and keep moving forward.
Stay motivated, stay in the game and keep yourself focused on what is important: your health.
And remember: Never give up on your dreams!
MB
