We often hear, “how do you stay so motivated to workout?” The answer? Persistence and determination. Maybe you struggle to obtain any, or maybe you have some on Monday but none on Tuesday. Neither of these lifestyles is sustainable in achieving long-term goals. To become and remain motivated to workout, you need to create a mindset (yes, a mindset is forged by you) that pumps motivation through your veins on a consistent basis. This is not an easy task, but it is something that any human on this planet can create. We understand some people are very different from others. That is why we created 25 tips on staying motivated to workout. Check them all out below and find one, two, or ten tips to help you wake up excited to get after it.
HOW TO STAY MOTIVATED TO WORKOUT:
1.) Create a routine
If you don’t have any kind of plan, you are setting yourself up for failure. To become and remain persistent in staying motivated to workout, you must devise a routine. We understand that life gets in the way and your time may be minimal. Your motivation to stay in the gym may dwindle and that is normal, but let me ask you this… What is more important than your physical and mental health? Nothing, so MAKE THE TIME.
I am going to add my exercise routine below so you can use it as a template to craft your own. Do not compare yourself to me in any form, just use me as a tool.
- I am aware that mine is intense. That is because I am training for another 100-mile race. You do not need to be doing cardio four times a week. Three, maybe even four, rest days a week is perfect. The first few weeks may suck, but your body will become accustomed to it and it will begin to feel strange for you to stray from the routine you worked hard to get into.
2.) Find a Workout Partner
If we weren’t being practical, we would have to put this tip at number one. Your buddy will keep you accountable for staying motivated in the gym and it will make you feel guilty if you ditch them. You are now part of a team! Give yourselves a name, create a group chat, and make it fun. Praise each other when you reach goals. We are constantly talking and pushing ourselves together. Creating this bond in the gym will make you miss your time together when you take a rest week. If you need more convincing, check out this 2016 study on how an exercise partner is a key for staying motivated to workout. Another thing I have realized with having a workout buddy is that I spend way less time on my phone in the gym. Now I don’t get lost scrolling Instagram and I rest between sets.
3.) Get Competitive
I don’t know about you, but I hate losing. Talking some smack at the gym will never hurt anyone. In fact, you will find that you lift a little stronger and push a little harder when you are a tad angry. Additionally, doing a weight loss competition with a friend is a better way to go about it. Losing weight is never an easy task, and creating a reward for the winner will make shaving weight off much more compelling.
4.) Join a Workout Group
Don’t know anyone in your area that enjoys working out? There is a slim chance that you won’t be able to find a local workout group on FaceBook. I am a part of two running groups that meet once a week. Some of them even do fun things like finish at a brewery or dinner spot. This is a good way to make friends that are also in search of motivation to workout.
5.) Create a Workout Specific Playlist
Everyone has some music that will bring back the pre-game jitters of high school sports. Maybe you have some songs that cause your hair to stand-up and get you willing to run through a brick wall. This is the kind of energy you need for staying motivated to work out! Music will undoubtedly give you an advantage. If you don’t believe it, ask the director of the Marine Corps Marathon. They banned runners from having music while running as it gives an “unfair advantage.”
Be sure to make the playlist with about 3-4 hours of music so that you are not repeating any songs every workout. If you are having trouble finding an abundance of hype-up music, just shuffle on Spotify or Soundcloud. There are also features that will spit songs to you, “since you like ____.” Personally, I don’t even use playlists. I venture onto SoundCloud and find live performances of artists from festivals. If you are interested in our Top 50 live sets for the gym, check out this link.
6.) Consume Caffeine Before a Workout
Caffeine if one of the easiest (and most enjoyable) ways to enhance your workout. Not only does caffeine boost your cognitive performance, but your physical power increases as well. “On average, endurance athletes enjoy about a 2-4% performance improvement, depending on the type of test and with moderate doses of caffeine. This not only means that you can race faster, but also that you can maintain higher intensities for longer during workouts, potentially leading to bigger adaptations.” This quote speaks for itself. Caffeine is the unofficial legal performance enhancing drug. To finish this section off with a fun fact: Until 2004 the World Anti-Doping Agency considered high concentrations of caffeine to be illegal in Olympic events.
7.) Try a Pre-Workout Supplement
This tip may be a tad intense for some people, but if you want a foolproof way of staying motivated in the gym, try pre-workout. Maybe you are cautious about what is in some pre-work outs. That’s fine. Just do your research. I was never a fan of pre-workout and always thought it was unneeded. Creatine freaked me out, but only because I never educated myself about it. Once I figured out that kidney health fears were overblow, drinking water solves the possible gastrointestinal issues, and the substance actually improves reasoning skills, I was all about it.
8.) Get Pumped Up
Blast music on your ride to the gym or listen to a motivational speech/podcast. Your ears may not like you, but your adrenals will love it.
9.) Lose the Excuses
Our brains make up excuses whenever possible, that’s normal. It is your job not to give into them. I use this analogy a lot – Think about a puppy. If you don’t give it the opportunity to chew on your shoes, your shoes will stay clean and hole-free. So, don’t give your mind the opportunity to give in to excuses. For example, don’t schedule your workout routine to include a run at 4 PM on a Friday. You’ll have a friend summon a mandatory happy hour that you’ll be scorned for if you miss it.
10.) Get Some Awesome Workout Apparel
You look good – you feel good, you feel good – YOU ARE GOOD. When you look in the mirror and feel sloppy, there is a good chance your confidence will decrease. Adding a few sweet outfits to your gym wardrobe will not only help you flex on everyone at the gym, but it will also increase your motivation to workout.
11.) Change it up
It is normal to get burnt out. You may begin to feel like you are just going through the motions without any effort. To stay motivated to workout you need to mix up exercises. If you are sick of the Stairmaster, try the bike. When you stop gaining any ground in shoulder presses, exchange that workout for lateral raises.
12.) Make Working Out a Fun Event
This is the hardest method to execute. But if you can find a way to be excited to run or lift at 7 AM, you will likely never lose motivation to workout. Text your friends that your excited to get a session in together. Maybe you add some morning ritual to workout days. Light a nice candle, call a loved one before your workout, have a brainstorm session after your workout while the endorphins are still flowing. Just find a way that you can correlate working out with happiness.
13.) Reward yourself after a workout
If you are able to get to the gym but have trouble finishing a workout without quitting early, this will help you. Some people reward themselves by eating their favorite home cooked meal after a heavy lift. What about grabbing a second cup of coffee with your workout partner. A nice long hot shower? Just find a reward that that you can utilize as motivation during your workout.
14.) Mix in Light Workouts
The reason why I love long runs is because the intensity is low. You are not focused on the pain and suffering most people experience when you commit to a treadmill sprint session. This allows your brain to space out and get lost in thought. You may experience a mental trance so deep in thought that you forget you’re working out. I can also guarantee that you will generate great ideas and positive thoughts while on these steady-state cardio exercises.
15.) Track Your Progress
This the most underrated method for staying motivated to workout. When you start to see results do you become encouraged to do more? Don’t you get excited for what is next? Then start tracking your progress so that you can see the fruits of your effort in the mirror and on paper. Schedule a day every few months to “max out” on certain exercises. This is where you will fully be able to notice how much stronger or faster you are becoming.
16.) Pre-pay for Group Classes
This is a ballsy approach, but it is a surefire method for those who have commitment issues. When you invest money ahead of time, you have no choice to but to stay motivated. If you quit you are not only cheating yourself but becoming poor!
17.) Get 8-10 hours of sleep
Getting good sleep sets you up to succeed in any facet of your life. I am sure that many of you have worked out while you were tired or mentally exhausted and it just doesn’t work. Good sleep also does not mean a lot of sleep, you need high quality sleep. Drinking alcohol to fall asleep may feel nice, but rarely will you get that refreshing deep sleep that you may get falling asleep off of some tea.
18.) Minimize Alcohol Intake
When was the last time you woke up from a night of drinking and were excited to get to the gym? Uh… probably never. Unless you’re a psychopath, working out hungover will never be beneficial. If you are going to drink, that’s fine! Just be sure to drink before your off-days.
19.) Eat the Right Foods
This sounds very cliché, and it is probably self-explanatory. You are what you eat…
20.) Don’t Overdue it
A big part of staying motivated to workout has to do with your workload. Far too often do we see people get hit with a wave of motivation and want to run a marathon 2 weeks later. Your body is not ready nor adapted to take a huge workload yet. If you jump right into benching 225 pounds, your body’s recovery time will be upwards of 7 days. Sitting around for that long will keep your usual routine far out of reach.
21.) Follow Inspiration on Social Media
On social media there will be motivational people and there will be thirst traps. When trying to stay motivated to workout, don’t follow the thirst traps. The influencers that aim to inspire rather than beg for likes are the ones that should be on your feed. These types of people are not only inspiring, but entertaining and add value to your mindset. It is also important to keep in mind to never compare yourself to these individuals. If you want some inspiration, check out our top ambassadors.
22.) Remember Why you Started
There came a time that you made a decision. This decision was made after you realized you needed to change. When the thoughts about quitting creep in, going back to your “why,” will keep you excited to fulfill your weekly routine.
23.) Commit to Positive Self-Talk
When you need to stay motivated to workout, there may come a time when the only person that could help you, is you! Look yourself in the mirror and say, “I am a boss a** bi***, and nothing is going to stop me.” Don’t just do this because we are telling you to. Say it like you mean it!
24.) Have Extrinsic Motivation
Extrinsic motivation is a form of determination to perform an activity to earn a reward. Although your main motivation should be for your own personal sake (intrinsic), you should reward yourself with a night out eating at your favorite restaurant after you reach a goal.
25.) Visualize your Goal
Extrinsic motivation is a form of determination to perform an activity to earn a reward. Although your main motivation should be for your own personal sake (intrinsic), you should reward yourself with a night out eating at your favorite restaurant after you reach a goal.
Staying motivated is not an easy task. This is why you see people at the gym in January but on February 1st they are nowhere to be found. Don’t go too hard on yourself and become aware that your mindset will not change with a snap of your fingers. You must remain persistent and determined. I guarantee if you try enough of these you will find one that will work for you.
Works cited:
https://www.tandfonline.com/doi/abs/10.1080/15438620701693280?journalCode=gspm20
https://pubmed.ncbi.nlm.nih.gov/29704637/
https://www.verywellfit.com/is-hiit-training-or-steady-state-cardio-better-4126506
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