Struggling to find the motivation to how to get motivated to exercise and stay motivated to workout? You’re not alone. Incorporating physical activity into your daily routine can feel like an uphill battle, but the health benefits of regular exercise are undeniable. Exercise provides a range of physical and mental health benefits, including reducing the risk of early death by up to 30% [1].
This guide will show you proven strategies for getting motivated to workout and finding inspiration to make being active a lasting habit. You’ll learn how to define your ‘why’, set realistic goals, make a plan, find accountability, embrace variety, celebrate milestones, overcome obstacles, and fuel your body for optimal exercise motivation. By implementing these tips, you’ll be well on your way to why exercise is important in our daily life and reaping the rewards of an active lifestyle.
Define Your ‘Why’
Many people struggle to exercise regularly because they don’t have powerful, long-term reasons to exercise [2]. Relying solely on short-term motivation will not work forever, as slow progress can feel discouraging [2]. Success lies in developing a mindset consistent with what is truly important to you in the long-term [2]. Being healthy is an ongoing process, not something you are ‘done’ with, which makes it hard to fail [2]. Long-term health benefits are highly motivating compared to short-term goals like fitting into old clothes [2]. Short-term goals should be in service of your long-term ‘why’ for exercising [2].
Asking yourself ‘why do I exercise?’ and aligning your answer with reasonable, healthy, long-term goals is recommended [2] [3]. Determining your true ‘why’ or underlying reason for wanting to improve your health and fitness is essential for setting concrete, achievable goals [3]. Intrinsic motivation, which comes from within and is deeply personally rewarding, is more effective for long-term lifestyle changes compared to extrinsic motivation [3].
Understanding your ‘why’ helps make healthy lifestyle choices enjoyable and sustainable in the long-term, as it provides a deeper emotional connection to your goals [3]. Intrinsic motivation based on your ‘why’ fosters the traits of dedication and commitment that are key to success [3]. Here are two main approaches to finding your ‘why’:
- The Fear Approach: Many people lack motivation for exercise because they don’t have a clear sense of purpose or fulfillment in their daily lives [4]. Defining your ‘why’ for working out can help you find that sense of purpose [4].
- The Success Approach: Finding your ‘why’ or purpose for working out is crucial for staying motivated to exercise consistently [4]. The author recommends reading the book ‘Start With Why’ by Simon Sinek to help clarify your overall purpose and direction in life, which can then inform your motivation for exercise [4].
Envision Fitness emphasizes helping clients discover and refine their true ‘why’ as a critical first step in their health and fitness journey [3]. Consider your personal motivations for exercising and how you feel during and after exercise [5].
Set Realistic Goals
Setting realistic goals is crucial for staying motivated and making consistent progress on your fitness journey. Instead of aiming for a specific weight loss target, focus on achievable goals like committing to a certain number of activity sessions per week [5]. Break down your ultimate fitness goal into smaller, achievable mini-goals that will keep you motivated along the way [6] [8].
Adapt your fitness plan to changing circumstances and adjust your goals and mini-goals as needed. Don’t get discouraged if you need to modify your approach – the key is to keep making progress, even if it’s slower than you’d like [6].
Use the SMART framework to set goals that are:
- Specific: Clearly define what you want to achieve.
- Measurable: Quantify your goals to track progress.
- Achievable: Ensure your goals are realistic and attainable.
- Relevant: Align your goals with your overall fitness objectives.
- Time-bound: Set deadlines to work towards [7].
In addition to weight loss targets, set a range of physical and performance-based goals to stay motivated. These could include improving strength, endurance, flexibility, or achieving a specific athletic milestone [7]. By focusing on multiple aspects of fitness, you’ll maintain enthusiasm and a sense of accomplishment as you make progress in different areas.
Make a Plan
To [make a plan] for [getting motivated to exercise] and [staying motivated to workout], start small by gradually increasing your daily activity, working up to 30 minutes or more [5]. Schedule ‘exercise appointments’ in your calendar, especially in the beginning, to build the habit [5].
Consult experts like doctors, exercise physiologists, or personal trainers to help you develop an effective fitness plan tailored to your goals and fitness level [6] [7]:
- Decide on the number of workout days per week and the types of workouts [7]
- Consider your schedule, equipment access, and any physical limitations [7]
- Begin with low-intensity exercises and gradually increase duration and intensity over time [7]
Use the ‘When X happens, I will do Y’ formula to create specific, actionable plans and intentions around your exercise routine [9]. For example:
- When I wake up, I will do 10 minutes of stretching
- After work, I will go for a 30-minute walk
- On Saturdays, I will attend a yoga class
Other planning tips:
- Schedule workouts like meetings to ensure consistency [10]
- Find a workout buddy to increase motivation and accountability [10]
- Pair new exercise habits with existing routines for better adoption [10]
- Experiment with different workouts to find an activity you genuinely enjoy [7] [8]
- Consider when you like doing the activity (e.g. morning runs, lunchtime swims) [8]
- Incorporate both high-intensity and low-intensity workouts [8]
Proper fueling and recovery are also essential parts of your exercise plan:
- Fuel workouts with proteins, complex carbs, and healthy fats [10]
- Eat a balanced meal 1-2 hours before exercising for optimal energy [10]
- Recover with protein and carbs after workouts to repair muscles and restore energy [10]
- Incorporate regular rest days to prevent burnout, fatigue, and injury [10]
- Aim for at least one full rest day per week [10]
- Maintain active recovery with light activities like walking or yoga [10]
Find Accountability
One of the most effective ways to [stay motivated to workout] is by finding an accountability partner or joining a group activity [5]. Having someone to exercise with can provide the extra push you need to stick to your routine, especially on days when motivation is low. Here are some strategies to help you [find accountability]:
- Exercise with a Partner: Recruit a friend, family member, or co-worker to be your workout buddy. Commit to meeting at a specific time and location for your exercise sessions [7]. Knowing that someone is counting on you can be a powerful motivator to show up and give your best effort.
- Join a Group Fitness Class: Group fitness classes offer a built-in support system and a sense of community. Whether it’s a spin class, boot camp, or yoga session, being surrounded by others working towards similar goals can help you stay motivated and accountable [8].
- Participate in Sports Leagues: Consider joining a recreational sports league for activities like basketball, soccer, or softball. Playing on a team provides a sense of camaraderie and accountability, as your teammates will be counting on your participation and effort.
- Hire a Personal Trainer: Working with a personal trainer can provide the guidance, support, and accountability you need to stay on track. They can design a personalized program, monitor your progress, and offer encouragement to help you overcome obstacles and achieve your fitness goals.
- Leverage Social Media: Join online fitness communities or groups on social media platforms. Share your progress, goals, and challenges with like-minded individuals who can offer support, advice, and motivation [7] [8].
By [finding accountability] through exercise partners, group activities, or professional support, you’ll increase your chances of [staying motivated to exercise] and making consistent progress towards your fitness goals.
Embrace Variety
Embracing variety in your exercise routine is key to preventing boredom and staying motivated [5]. Here are some tips to keep things interesting:
- Mix Up Your Workouts: Alternate between different types of activities like strength training, cardio, yoga, and sports. This will challenge your body in new ways and keep your mind engaged [5].
- Try New Exercises: Experiment with unfamiliar exercises or workout styles. This could mean taking a dance class, trying rock climbing, or learning a new sport [5].
- Change Your Environment: Vary the locations where you exercise. Workout at the gym one day, go for a hike the next, and try an outdoor bootcamp class the following day [5].
- Adjust Intensity Levels: Incorporate both high-intensity interval training (HIIT) and low-impact activities into your routine. This variety will prevent plateaus and keep your body challenged [5].
- Involve Others: Join group fitness classes or recreational sports leagues to add a social element and change up the dynamics of your workouts [5].
Embracing variety not only keeps things interesting but also challenges your body in new ways, preventing plateaus and reducing the risk of overuse injuries [5]. By constantly introducing new stimuli, you’ll stay motivated and engaged on your fitness journey.
Celebrate Milestones
Celebrating milestones along your fitness journey is a powerful way to stay motivated and inspired. Here are some tips to help you recognize and reward your progress:
- Reward Yourself: Don’t underestimate the motivational power of rewarding yourself when you reach your fitness goals [5]. Set small, achievable goals and treat yourself to something you enjoy when you accomplish them. It could be a new workout outfit, a massage, or a night out with friends.
- Keep a Training Diary: Maintaining a training diary is an excellent way to monitor your progress regularly [6]. Track concrete metrics like weight, body measurements, exercise routines, and personal records. Seeing the numbers improve over time can be incredibly motivating and help you appreciate how far you’ve come.
- Celebrate Small Achievements: Don’t be too hard on yourself. While it’s important to have ambitious goals, it’s equally crucial to celebrate small achievements along the way [6]. Did you increase the weight on your bench press? Were you able to run an extra mile? Acknowledge and appreciate these milestones, as they are stepping stones towards your ultimate goal.
- Set Secondary Goals: If your primary goal seems too ambitious or distant, have a secondary goal in mind [6]. This can help you stay motivated by providing a more attainable target to work towards. Once you achieve your secondary goal, you can reassess and set a new one, keeping the momentum going.
- Reflect on Your Journey: Take time to reflect on how far you’ve come. Look back at old photos, re-read your initial goals, or revisit your training diary. Recognizing the progress you’ve made can be incredibly motivating and inspire you to continue pushing forward.
- Share Your Achievements: Celebrate your milestones with friends, family, or online communities. Sharing your achievements can provide a sense of accountability and encouragement, further fueling your motivation to keep going.
Remember, the path to fitness is a journey, not a destination. Celebrating milestones along the way can help you stay motivated, inspired, and focused on your goals. Embrace your progress, no matter how small, and use it as fuel to keep pushing forward.
Overcome Obstacles
Overcoming obstacles is an inevitable part of any fitness journey. Instead of letting setbacks derail your progress, it’s crucial to maintain a positive, growth-oriented mindset [7]. When faced with challenges, take the following steps:
- Identify the Root Cause: Whether it’s an injury, illness, stress, or lack of motivation, pinpoint the underlying issue hindering your exercise routine [7]. Understanding the root cause will help you address it effectively.
- Start Slowly After Setbacks: If you’ve been sidelined by an illness or injury, ease back into exercise gradually with gentle, low-impact activities [5]. Pushing too hard too soon can lead to further setbacks or injuries.
- Find Alternative Options: On busy days or during inclement weather, seek out alternative ways to stay active [5]. Take the stairs instead of the elevator, walk to meetings, or keep home exercise equipment or workout videos on hand for rainy days.
- Take Intentional Breaks: If you’re feeling unmotivated, it’s better to take an intentional, thoughtful break from exercise rather than letting your motivation slowly fade [9]. Use this time to reassess your goals, identify obstacles, and develop a plan to overcome them.
By adopting a proactive and flexible approach, you can navigate obstacles and maintain consistency in your exercise routine. Remember, setbacks are temporary, and with the right mindset and strategies, you can overcome them and continue making progress toward your fitness goals.
Fuel Your Body
Fueling your body with the right nutrients is essential for [exercise motivation] and optimal performance. Here are some tips to help you [fuel your body] properly:
- Pre-Workout Fuel: Consume a balanced meal 1-2 hours before exercising to provide sustained energy. Good options include complex carbs like whole grains, lean proteins, and healthy fats [10].
- Hydration: Drink plenty of water before, during, and after your workout to stay hydrated. Proper hydration aids in muscle recovery and prevents fatigue [10].
- Post-Workout Recovery: Within 30 minutes of completing your workout, replenish your body with a combination of protein and carbohydrates. This helps repair muscle tissue and restore glycogen levels [10].
- Nutrient-Dense Foods: Incorporate nutrient-dense foods like fruits, vegetables, lean meats, and whole grains into your diet. These provide the vitamins, minerals, and antioxidants your body needs for optimal performance and recovery [7].
- Reward Yourself: [Use exercise as a reward for yourself after a long day [5]]. After a tough workout or a stressful day, treat yourself to a healthy snack or meal that you enjoy. This positive reinforcement can help you associate exercise with a sense of accomplishment and satisfaction.
Remember, [proper nutrition and hydration also aid in recovery and adaptation [7]]. By fueling your body with the right nutrients before, during, and after exercise, you’ll have the energy and stamina to power through your workouts and achieve your fitness goals.
Conclusion
Consistently exercising and staying motivated can be a challenge, but by implementing the strategies outlined in this guide, you can overcome obstacles and make physical activity a sustainable part of your lifestyle. Identify your deep-rooted “why” for exercising, set realistic goals, create a detailed plan, find accountability partners, embrace variety in your routine, celebrate milestones along the way, and fuel your body with the right nutrients. With dedication and perseverance, you can harness the power of exercise to improve your overall well-being and reap its numerous physical and mental health benefits.
Remember, the journey towards a healthier, more active life is not always linear, and setbacks are natural. However, by maintaining a positive mindset, being flexible, and adapting your approach when necessary, you can overcome any obstacle that comes your way. Celebrate your progress, no matter how small, and use it as fuel to keep pushing forward. With commitment and consistency, you can turn exercise into a lifelong habit and experience the transformative power of an active lifestyle.
FAQs
How Can I Find the Motivation to Start Exercising?
To boost your motivation for exercise, consider these effective strategies:
- Engage in group activities: Plan workouts with friends, family, or colleagues to make exercise more enjoyable.
- Join a class or club: Becoming part of a community with similar fitness goals can offer encouragement and accountability.
- Pursue activities you love: Choose forms of exercise that you genuinely enjoy to ensure you look forward to your workouts.
- Set clear goals: Establish specific, achievable objectives to give your fitness journey direction.
- Incorporate it into your daily life: Make physical activity a non-negotiable part of your routine.
What Steps Can I Take to Overcome a Lack of Motivation for Exercise?
If you’re struggling with motivation, try these tactics:
- Schedule your workouts: Treat your exercise time as a fixed appointment by adding it to your calendar.
- Exercise with a friend: Making plans to work out with someone else can increase your commitment and make the experience more enjoyable.
- Join a fitness group: Being part of a group or class provides structure and social support, helping you stay on track.
Why Do I Find It Difficult to Motivate Myself to Exercise?
A common barrier to exercise motivation is poorly defined goals. Vague objectives like “exercise more” lack specificity, making it hard to recognize progress and maintain momentum. Setting clear, attainable goals can help overcome this hurdle.
How Can I Develop a Genuine Love for Exercise?
Fostering intrinsic motivation for exercise involves:
- Finding joy in movement: Focus on activities that bring you happiness and excitement, rather than what others are doing.
- Personalizing your routine: Choose a workout schedule and style that aligns with your preferences and lifestyle, ensuring you eagerly anticipate each session.
References
[1] – https://happiful.com/6-ways-to-exercise-and-create-a-sustainable-routine
[2] – https://statecollegefitnessconsultantsinc.com/defining-your-why-2/
[3] – https://envisionfitnessmn.com/about/blog/entryid/58/finding-your-why-the-key-to-a-successful-health-fitness-journey
[4] – https://manflowyoga.com/blog/find-your-why/
[5] – https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-staying-motivated
[6] – https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-setting-yourself-goals
[7] – https://fitness.edu.au/the-fitness-zone/making-fitness-stick-strategies-for-building-a-sustainable-workout-plan/
[8] – https://www.reloadpt.com/foundations-of-personal-fitness/how-to-create-a-sustainable-exercise-plan
[9] – https://blog.nasm.org/fitness-motivation-tips
[10] – https://vitalityweightlossinstitute.com/exercise/creating-a-sustainable-health-and-fitness-routine/