workout motivation

Tips to motivate yourself to workout

You’ve finally decided to commit to an exercise program. You’re into it for the first two weeks, only to find yourself needing some workout motivation as time goes by. Well, there’s a reason why the number of enrollees in a gym hikes up especially after the holiday season and becomes an occasional visit after a few months. 

Starting a workout routine is easy, but sticking to it is a completely different story. Everyone has good and bad days. It may be simpler to finish a HIIT now, but a struggle the next day That’s okay! Many factors could affect your workout motivation like a busy schedule, family matters, personal affairs, or even sickness. But the big question is – how do you bounce back to your workout program?

Realistically, it doesn’t matter whether you’re working out to lose weight, fight depression and stress, enhance your memory, or strengthen your bones and muscles – the journey has its highs and lows. After all, it’s a big commitment, and to see results, consistency is the only way to go!

Exercising isn’t just hype, or a trend that you follow, because it seems cool for a while. If you’re serious about the change you want to see in yourself and your body, you have to make time for it. It will take multiple hours of your week, and you may have to stick to it for the rest of your life. 

If the main reason you want to move and lift is to see physical changes in your body, you’ll need around four to six weeks to notice some results. Sometimes, it may lead to 12 weeks according to Women’s Health. This is the timeframe your nervous system requires to perform efficiently, and the interval your muscles need to contract. Surpassing the six to eight-week mark, on the other hand, gives you 50% more mitochondria, and that’s the best for endurance. Not to scare you, but this is just the start! 

Movement is one of the five main points that Cognitive Health and Wellness Institute promotes for healthy living. (Others being wellness, diagnostics, treatment, and longevity.)  In this article, we hope to encourage you to move more and learn some tips on how to motivate yourself to work out.

The importance of workout motivation in your fitness journey

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Workout motivation is vital in staying fit and healthy. It has become even more necessary with the lifestyle changes brought by the pandemic. With all the things you have to prioritize in this busy world, how do you keep up with an exercise program?

Motivation, together with your discipline and perseverance, would make exercising a natural activity for you. But, what drives you? Is it enough to keep you moving? 

You set your goals, made your plans, but do you have the desire to work out? Motivation has two types – extrinsic and intrinsic. This is also true in working out. 

Extrinsic motivation is when you are focused on external stimulants to work out like the body aesthetics and physique. Meanwhile, intrinsic motivation surfaces from within. It isn’t bound to a result that you can see, but more on what you feel. For instance, some people love to exercise because it makes them happy, and that could be enough to keep going. 

Workout motivation tips to keep you on track

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If you’ve started a fitness program and you need some workout motivation to stay focused, here’s a sign! Don’t wait for the New Year! This doesn’t have to be a part of your resolution as you can start as early as now! Go check these tips for you to consider:

Begin with the end

“To begin with the end in mind means to start with a clear understanding of your destination.”

Stephen R. Covey

Starting with a specific aim in mind will set the tone of your fitness journey. It doesn’t matter whether it is simple at the beginning. As you progress, you’ll have more time to make life-changing fitness goals. Regardless, be realistic with your situation and work from there. 

Just a tip – if you want sustainable workout motivation, find your intrinsic drive instead. Extrinsic reasons may be more motivating at first, but they may derail you for they are hard to manage in the long run. When you are not fixated on the superficial, you become more intentional and that translates to a major, physical transformation. So, start with the end in mind!

Understand what drives you

When you’re aware of your workout motivation, you’ll have more power to use it to your advantage. There surely are days when you are in the mood, so what do you do about that? Where do you put your energy? Do you take advantage of it and fuel your workout?

There are reasons why you are motivated on some days and not others. Was it because you had enough sleep? Did you eat right? Have you met a new workout buddy? Knowing what keeps you going will drive you to take action on a regular exercise routine. Listen to what your body tells you and keep your emotions in check.

Identify the barriers

Identify the possible stumbling blocks that you may come across in your fitness journey so you wouldn’t have to use them as an excuse. When you know your weakness, you give yourself the power to do something about it. Name the things that could hold you back. This may be uncomfortable at first, but that’s how you face it and get it out of the way. 

Does your schedule change from time to time? Plot a flexible workout routine. Do you need to go somewhere on a certain day? Exercise earlier. Maybe you don’t have any access to the gym because of the pandemic? Workout from home instead. When you are aware of the challenges that may stop you from this fitness journey, you deal with them. 

More workout motivation to master

Create a support system

“Surround yourself with people that reflect who you want to be and how you want to feel, energies are contagious.”


Your fitness journey is personal but you don’t have to do it alone. You can involve the people around you to help you with the process. Enroll in a fitness center and make friends with people who are as passionate about working out as you are. Sure, you can get DIY tips on the internet about exercising, but sadly, they can’t be that reliable. 

At one point, you might find the need to hire a personal coach or trainer, if you’re clueless about your approach, and then it’s just valid to seek someone’s expertise and guidance. Surrounding yourself with supportive people makes the journey easy and positive. The last thing you’d want is hanging out with someone who mocks your diet or workout. The harsh truth is that there are people who are like that so create a support system that you trust.

Impose discipline

Working out takes a whole lot of discipline. And if it was only that simple, every person who attempted to work out would’ve seen results. 

People often interchange workout motivation with discipline, but the latter is more on the routine that you’re willing to stick to despite the odds, and bad days. Discipline is that voice in your head that makes you stand up and exercise even if you’re not in the mood. It is the rule you strictly adhere to even if you’re not in your fighter spirit. 

Discipline is action, and motivation drives the action. Your drive fleets. But the earlier shouldn’t. You take action when you know the reason why you workout, eliminate possible excuses and set realistic aims for yourself. All these instill discipline and that gets you moving even without workout motivation.

Document your journey

Some people may raise their eyebrows on the idea of documenting every part of their fitness journey, but it helps. It’s useful most especially if you dip in and out of your routine because of your hectic schedule, or other personal reasons. 

You can start by writing a plan of action. Setting a realistic deadline, and enumerating the ways you’ll achieve your goals will set you on the right track. Monitor your progress by noting your weight and measurement. Take before and after photos. Use fitness apps too! Do all of these before you hop into a new exercise and diet regimen. Documenting your journey means keeping a record of your progress. Tangible results have always been motivating!

How to motivate yourself to exercise at home

Oftentimes, it’s easier to dress up and go to the gym to work out, right? But, what if, for whatever reason, you can’t go out? Or do you have just enough time to squeeze in a workout for the day at home? You’ll need to be able to create a space at home where you can condition your body that it’s your exercise area. 

Good workout motivation is to just lay down your yoga/exercise mat on the floor. When you have established that area at home where to exercise, the next steps will easily follow. Many coaches recommend wearing workout clothes so you are training your body to remember that it’s time to get moving.

See, it’s important to separate work (or any other non-domestic activities) and home. So, it only makes sense to also be able to differentiate workouts within your home premises. This way, you will not easily be tempted to just sit on the couch all day and skip exercising.

Slowly, you can invest in space-saving gym equipment like adjustable dumbbells in packs and maybe a reliable, DIY bench. You have the freedom to modify your exercises routinely at the comforts of your own home. Just make sure you stick to your schedule. Block the time and days you are actually committing to work out. Remember, no excuses!

Also, wouldn’t it be good workout motivation to know that you’re saving money from membership fees you would otherwise be spending on? Plus, no more worries about getting stuck in traffic and missing your schedule in the gym. Less hassle! Stress-free!

Every once in a while, you can invite friends over. Make it a small group only whom you can be accountable with. It helps to know you’re not doing this alone. 

Overall, enjoy! Be patient. Get excited when you see even small progress. It’s all about the journey. Celebrate your wins and results of hard work for a stronger mental and physical health!