Get Motivated to Workout

Are you struggling to find the motivation to work out? You’re not alone. In fact, according to The Global Health & Fitness Association, 80% of new gym members by January quit by February. This is likely due to the New Year’s resolution dilemma that many of us face after consuming excessive amounts of food and alcohol during the holiday season.

Many people struggle to stay committed to their workout routine, especially when life gets busy, carbs and alcohol are inviting,😉  or when progress seems slow. But don’t worry; there are effective strategies to help you get motivated and stay on track with your weight loss, fitness, and workout goals.

This section will explore overcoming common barriers and igniting your passion for exercise. By implementing these tips, you can start seeing the benefits of working out and improving your life. And you can avoid being one of those 80% of new gym members.

Key Takeaways

• Identify your motivations for working out
• Set realistic and achievable goals
• Establish a consistent workout routine
• Surround yourself with a supportive community
• Mix up your workouts to keep them fun and exciting

Personal Workout Motivations

Are you feeling uninspired or too lazy to exercise? One effective strategy is to understand your motivations for exercising. By identifying your reasons for wanting to workout, you can use them as a driving force to stay committed to your fitness journey.

Do you want to try that bikini you bought last year for the next summer season if it still fits? Or are you having difficulty breathing when jogging a mile during your early morning routine?

Start by reflecting on what led you to start working out in the first place. Maybe you wanted to improve your health or increase your confidence. Perhaps you’re training for a specific event or have a fitness goal.

Once you’ve identified your initial motivations, try digging deeper. Ask yourself why these goals are essential and what benefits you hope to gain from achieving them.

For example, My objective is to shed some weight. I have gained weight from 118 lbs to 130 lbs since the Covid-19 pandemic. I wonder why I am so determined to return to my average weight of 118 lbs. 

Is it because I want to improve my health? Or is it because I want to feel more confident when visiting the beach with family and friends? What motivates me to eliminate my accumulated excess fat over the past three years?

Understanding your underlying motivations can help you stay motivated in the long term. When you feel discouraged or unmotivated, remember why you started by keeping your why at the forefront of your mind so you can stay focused and committed to your fitness journey.

Set Realistic Goals

One of the primary reasons why people lose their motivation to work out is because they set unrealistic goals. You might start with high expectations of yourself, but it can be demotivating when you don’t see quick results. Setting realistic and achievable goals is essential to keep you motivated.

Start by identifying your long-term fitness goal, such as losing a certain amount of weight or building your strength. Once you have established your primary objective, break it into smaller, achievable milestones. For instance, if your primary goal is to lose 50 pounds, set a goal of losing 5 pounds in the first month.

“The only bad workout is the one that didn’t happen.” -Unknown

Remember, achieving your milestones will give you a sense of accomplishment and inspire you to continue working towards your primary objective. Celebrate your successes and use them as fuel to motivate yourself to work out even harder.

Additionally, when setting your goals, make sure they are specific, measurable, and time-bound. Setting SMART goals will help you stay accountable and focused on your progress.

• Specific: Clearly define what you want to achieve.
• Measurable: Include a way to measure your progress, such as tracking your weight or reps.
• Achievable: Make sure your goals are within your capabilities and resources.
• Realistic: Ensure your goals are reasonable and attainable.
• Time-bound: Set a deadline for when you want to achieve your goal.

By setting realistic goals and tracking your progress, you can motivate yourself to workout regularly and achieve your fitness goals.

Create a Routine

 Forming a habit takes time and effort. According to Phillippa Lally, a health psychology researcher at University College London, it takes an average of 66 days to form a new habit.

However, this number can vary depending on the habit and how eager you are to build it.

But don’t let this number discourage you! The most important thing is to stay driven and motivated to achieve your desired results. Whether it takes two months or 21 days to form a new habit, finding the courage to make it happen matters most.

Establish a consistent routine if you want to stay motivated to work out. A routine can keep you on track and make sticking to your fitness goals more accessible, even when life gets busy. Here are some tips to help you create a workout routine that fits your lifestyle:

By creating a routine that works for you and adapting it as needed, you can build habit-forming behavior and keep motivated to work over time.

Find Accountability and Support

Working out can be challenging, and it’s essential to have a support system to keep you motivated. Finding accountability and support can significantly increase your chances of staying committed to your fitness goals.

Finding a workout partner is one way to motivate yourself to work out. Having someone to exercise with, whether a friend or a personal trainer, can help you stay accountable and make your workouts more enjoyable.

I started going to the gym early this year. In a month, I already saw progress. I wanted to continue, but boredom and laziness took over. So I convinced my sister to go with me, or I withhold her salary for a month. ( she’s working for me )

While this may seem extreme, having someone to work out with can be a great motivator. It can make the gym feel less intimidating and more familiar, and you can call out to your workout buddy anytime you need a boost of confidence.

You can also find accountability and support by joining fitness communities or online workout groups. These communities can provide you with encouragement and motivation, as well as access to valuable resources and information.

Another way to stay motivated is by hiring a coach. A coach can help you create a personalized workout plan, track your progress, and provide the guidance and support you need to achieve your fitness goals.

No matter what route you choose, finding accountability and support is crucial for staying motivated throughout your fitness journey. Don’t be afraid to reach out and ask for help; sometimes, all you need is a little encouragement to keep going.

Mix Up Your Workouts

Keeping your workouts interesting and varied is critical to staying motivated long-term. Doing the same exercises day in and day out can quickly become monotonous, so it’s important to mix things up.

One way to do this is by trying new exercises. This could be as simple as swapping out your usual cardio machine for a different one or adding new weightlifting exercises you haven’t tried before. Not only does this keep things fresh and exciting, but it can also challenge your body in new ways, helping you see better results.

“The pain of discipline is nothing compared to the pain of regret.” -Sarah Bombell

Another option is to participate in group classes. Whether it’s yoga, spin, or kickboxing, group classes can be a fun and social way to get your workout in. Working out with others can provide a sense of accountability and healthy competition to keep you motivated.

Finally, don’t be afraid to try new outdoor activities. Hiking, kayaking, and mountain biking are just a few examples of activities that can give you a challenging workout and allow you to enjoy the great outdoors.

Mixing up your workouts allows you to keep things interesting, challenging, and fun, helping you stay motivated to achieve your fitness goals.

Now Take Action

Now that you have the motivation tools, it’s time to take action. Grab a notebook and jot down your reasons for wanting to work out, then set realistic goals and create a workout plan that fits your lifestyle. 

Find a workout buddy or join a fitness class to add accountability and support. Remember, every small step counts, so start today and build momentum toward a healthier and happier you!

Just go to the gym already and get that membership running. 

If you don’t have access to a gym or don’t want to spend extra money on a membership, there are still plenty of ways to exercise and stay healthy. You can go for a morning job or exercise at home using tools you already have. 

I lift my five-year-old nephew when I squat at home since I don’t have a dumbbell. Remember, a little exercise is better than nothing. If you have the will, there’s always a way to stay active and healthy.

You Can Do This

Remember that getting motivated to work out is a journey that requires both mental and physical commitment. Stay focused on your why, set realistic goals, establish a routine, find accountability and support, and keep your workouts varied. These simple steps can transform your life for the better.

FAQs

How do I find my motivations for working out?

Take some time to reflect on why you want to exercise. It could improve your health, boost energy, achieve a specific fitness goal, or relieve stress. Use these reasons as a driving force to keep you motivated and focused on your fitness journey.

How can I set realistic goals for myself?

Start by identifying what you want to achieve and break it down into smaller milestones. This will make your goals more manageable and help you stay motivated as you reach each milestone.

How can I create a workout routine that works for me?

Consider your schedule and lifestyle. Find a time to consistently dedicate to exercising and plan your workouts accordingly. Remember to be flexible and adapt your routine as needed, but strive to stay consistent even when life gets busy.

How can I find accountability and support to stay motivated?

Surrounding yourself with a supportive community or finding a workout buddy can significantly enhance your motivation. Join a fitness class, find an online community, or recruit a friend to exercise with you. Having someone to hold you accountable and provide support can make a big difference in staying motivated throughout your fitness journey.

What can I do to keep my workouts fun and exciting?

Monotony can kill motivation, so mixing up your workouts is essential. Try new exercises, participate in group classes, explore outdoor activities, or create themed workout sessions. By adding variety to your routine, you can keep your workouts fun, exciting, and enjoyable.