Staying motivated to work out can feel like an uphill battle sometimes. We all know exercise is good for us—it improves our health, boosts our mood, and keeps us fit.
Yet, there are days (or weeks) when hitting the gym or going for that jog just seems impossible. Whether you’re new to fitness or have been working out for years, finding and maintaining motivation is key to long-term success.
So, how do you get motivated, and more importantly, how do you stay motivated?
Let’s dive into some practical tips to keep you on track with your fitness goals!
Table of Contents
1. Set Realistic Goals
One of the biggest motivation killers is setting goals that are too lofty. It’s easy to say, “I want to lose 20 pounds in a month,” but when that doesn’t happen, frustration can kick in. Instead, aim for small, achievable goals. Maybe it’s running a mile without stopping, lifting a certain amount of weight, or committing to working out three times a week. Small wins build confidence, and before you know it, you’ll be knocking down those bigger goals without even realizing it.
2. Find a Workout You Love
If you hate running, forcing yourself to run every day isn’t going to end well. The key to sticking with a workout routine is finding something you genuinely enjoy. Maybe it’s a dance class, cycling, yoga, or weightlifting. Experiment with different types of exercise until you find something that excites you. When you’re having fun, you’ll look forward to your workouts instead of dreading them.
3. Create a Routine
Creating a routine makes fitness feel like a natural part of your day rather than something you’re forcing yourself to do. If you set a regular time to work out—whether it’s in the morning, on your lunch break, or after work—it becomes a habit. Habits are powerful because they don’t require much motivation once they’re ingrained. After a few weeks, you’ll start to feel off if you miss a workout.
4. Get a Workout Buddy
Accountability is a powerful motivator. When you have a workout buddy, you’re less likely to skip your exercise session because you don’t want to let your partner down. Plus, working out with someone can make the experience more fun and social. You can push each other, try new exercises, and share progress. Even if you can’t meet up in person, virtual workout sessions or sharing your goals with a friend can give you that extra push.
5. Mix Things Up
Doing the same workout every day can get boring, fast. When you’re bored, your motivation to keep going tends to dip. Keep things fresh by mixing up your workouts. Try different activities, change your running route, or challenge yourself with a new fitness class. Not only will it keep you interested, but it will also help you avoid a fitness plateau.
6. Track Your Progress
Sometimes it feels like all that hard work isn’t paying off. That’s why tracking your progress is crucial. Whether it’s keeping a fitness journal, using an app, or taking weekly progress photos, tracking allows you to see how far you’ve come. When you’re feeling unmotivated, looking back at your progress can remind you that you’re making strides, even if it’s slow and steady.
7. Reward Yourself
It’s important to celebrate your victories, big or small. Rewards can be a powerful motivation tool. After hitting a milestone, treat yourself to something special. It could be new workout gear, a massage, or even a day off to relax. The key is to reward yourself in ways that keep you motivated, rather than sabotaging your progress.
8. Focus on How You Feel, Not Just How You Look
Many people start working out to change their appearance, which is fine, but focusing solely on aesthetics can lead to disappointment. Results don’t always show up as quickly as we’d like. Instead, shift your focus to how exercise makes you feel—more energetic, less stressed, stronger. When you focus on the positive feelings that come from working out, it becomes less about looking a certain way and more about how great you feel.
9. Surround Yourself with Motivation
Fill your environment with things that inspire you to move. Maybe it’s following fitness influencers on social media, pinning motivational quotes around your house, or creating a killer workout playlist. Surrounding yourself with positive vibes and fitness-focused content keeps your mind in the game, even on days when your motivation is running low.
10. Don’t Be Too Hard on Yourself
Life happens, and sometimes you’ll miss a workout or fall off track for a few days (or weeks). Instead of beating yourself up, practice self-compassion. Fitness is a journey, and it’s okay to stumble. What matters is that you get back to it. Guilt and negativity only sap your motivation, while kindness and understanding help you stay focused on your long-term goals.
11. Set a Fitness Challenge
Challenges are a fun way to spark new motivation. Whether it’s signing up for a 5K, committing to a 30-day yoga challenge, or aiming to hit a certain number of steps each day, challenges give you something to work toward. Having a clear end goal can boost your drive to keep pushing, and completing the challenge gives you a huge sense of accomplishment.
12. Visualize Your Success
Visualization can be a powerful tool in keeping you motivated. Imagine how you’ll feel after completing a tough workout or hitting a major fitness goal. Visualize the sense of accomplishment and pride you’ll experience. By keeping that positive image in your mind, you can push through those moments when you’d rather skip your workout.
13. Remember Your “Why”
Whenever your motivation starts to slip, go back to why you started in the first place. Maybe it’s to improve your health, feel stronger, reduce stress, or simply to feel good in your own skin. Keeping your “why” in mind can help reignite that spark when you’re feeling unmotivated.
14. Get Enough Rest
Sometimes, lack of motivation can come from burnout. If you’re overdoing it, your body and mind will feel drained, making it hard to stay on track. Listen to your body and make sure you’re getting enough rest and recovery. Taking a day or two off to recharge is sometimes just what you need to come back feeling refreshed and motivated.
15. Be Patient with Yourself
Results take time, and real, lasting change doesn’t happen overnight. Be patient with yourself and trust the process. Stay consistent, stay positive, and remember that every workout, no matter how small, brings you closer to your goals.
Fitness Motivation Quotes
Here are 20 fitness motivation quotes to keep you inspired and pushing toward your goals:
- “The only bad workout is the one that didn’t happen.”
- “Sweat is just fat crying.”
- “Don’t stop until you’re proud.”
- “Your body can stand almost anything. It’s your mind you have to convince.”
- “Success starts with self-discipline.”
- “Push yourself because no one else is going to do it for you.”
- “You are stronger than you think.”
- “Fitness is not about being better than someone else; it’s about being better than you used to be.”
- “It never gets easier, you just get stronger.”
- “The pain you feel today will be the strength you feel tomorrow.”
- “You don’t have to be extreme, just consistent.”
- “Make yourself a priority.”
- “Small steps every day add up to big results.”
- “Strive for progress, not perfection.”
- “Fitness is like a relationship. You can’t cheat and expect it to work.”
- “Wake up with determination. Go to bed with satisfaction.”
- “The body achieves what the mind believes.”
- “Fall in love with taking care of yourself.”
- “You don’t get the ass you want by sitting on it.”
- “You are only one workout away from a good mood.”
These should help keep you focused and energized!
