Do you struggle to get and stay motivated to work out? Maybe you’re initially motivated when setting a new goal or trying a new fitness plan, but within a few weeks, you start falling off course. This is normal and to be expected, but you can get out of this cycle.
A few ways to get out of this cycle include setting specific goals, finding workouts you love, and fueling yourself properly with a healthy diet and a quality pre-workout for women.
Even the most avid fitness enthusiasts aren’t motivated all the time, but they may have a few secrets for how to get motivated to work out consistently. This consistency in exercise is probably one of the most important aspects in getting the physical and mental results you desire – and it just takes a few key habits to put into place.
Let’s talk about why you may not always feel motivated to work out and the 9 easy ways to get yourself to work out regularly.
Why Workout Motivation Feels So Hard
Mustering up the motivation to exercise is not always easy. This is for many reasons – but mainly because we as humans will always take the path of least resistance. So if you have other things to do that seemingly feel easier or you feel the workout will be too hard, it’s easy to back out or talk yourself out of a good workout.
According to the Bureau of Labor Statistics, as of 2019, only 19.3 percent of the U.S. population exercises daily. So if you’re part of this minority – kudos to you. But if you’re not, you’re not alone!
Here are some of the most common barriers to consistently working out:
- Time constraints – Busy work schedules, family and social commitments can make carving out time to exercise feel daunting.
- Lack of energy or sleep – Low energy from poor sleep or inadequate nutrition can lessen the desire to work out. Fortunately, Powher’s pre-workout can give you an energy boost with its quality nutritional profile.
- Recent injury or illness – If you had a recent injury you may be afraid working out will make it worse. Also if you have been forced to rest for a while, it can feel harder to get started again. Or maybe you are getting over a cold or infection, and you need some time to get back to a routine again. All of these factors can play a role in reducing exercise motivation.
- Finances – If you’re on a tight budget, you may feel that purchasing workout equipment, hiring a personal trainer, or joining a gym will stretch your finances thin.
- The mindset that exercise is a chore – I see this all the time with my clients! If you tell yourself you “have” to exercise or your workouts feel like a chore to you, it can feel harder to stick to.
- Social influences – Your social circle can either make or break your motivation. If your family and friends don’t work out, they may make you question your fitness goals and lead you to feel like they aren’t important.
The key to overcoming these barriers and coming out on top is to choose the path of least resistance.
How to Get Motivated to Workout Consistently – 9 Easy Ways
Before you go and throw in the towel, try these dietitian-approved ways to jumpstart your motivation and keep it there.
1. Set a Clear Goal
The most important first step is setting clear fitness goals. What do you want to achieve? Why are you working out in the first place? How will you know you’re making progress?
Answering these types of questions will help you map out a plan to get you there and track your successes along the way. The more successes you see, the more motivated you will feel!
Setting SMART goals (Specific, Measurable, Achievable, Relevant, and Timebound) provides a sense of purpose and direction in your fitness journey. You can easily break this acronym down and write down exactly what you’ll focus on.
Remember to celebrate your progress and adjust your SMART goals as needed. For example, you can set a goal of jogging 4 days a week for 30 minutes each time, with the goal of running a 5K in 3 months.
This is a goal you can clearly measure and see the amazing transformation you go through!
2. Visualize Your Success
I always encourage my clients to visualize the person they want to be. Think about what you want your life to look like when you achieve your fitness goal.
- What kind of person do you want to be?
- How do you want to feel physically and mentally?
- What are the types of things you will be able to do that you couldn’t do before?
For example, maybe you’re feeling tired now when you’re running around with your kids. Or, going up and down the stairs leaves you feeling winded. Imagine how good it would feel to have more stamina so all of those tasks felt easier.
Picturing this when you’re lacking motivation can drive you to action and eliminate any excuses that are getting the best of you.
3. Start Small
When it comes to working out consistently, it’s important to first assess your current baseline. For example, if you’re currently walking as your main form of exercise, you shouldn’t try to immediately start running 3 miles a day.
Doing too much too soon is a recipe for burnout, which can deter you from getting up and working out again.
Instead, start making small but gradual improvements to your workout routine to challenge yourself, but not increase your risk for injury. Your body needs time to adjust and adapt, so start with making smaller changes. Here are a few examples:
- Increase your exercise by 10 minutes each time
- Increase your dumbbell weight by 5 pounds every 2 weeks
- Start doing just 10 push-ups, leg lunges, or squats every day
Keep in mind these are just examples, and the best approach would be dependent on your baseline fitness level. The main point here is to challenge yourself a bit more every day but in small doses. This leads to amazing results in the long run but doesn’t feel so daunting on a day-to-day basis.
4. Schedule Your Workouts
Are you telling yourself you will “try” to work out every day, or are you actually penciling in your workouts? Chances are if you’re not penciling them in and adding them to your calendar, they are not happening as consistently as you intended.
Set aside time to plan your workouts out just like you would your meals (in fact, you can do both of these at the same time). Write down your workout routine in your weekly calendar so you plan for it, have your workout clothes and fuel ready, and reduce any barriers that try to de-motivate you.
And instead of saying you will “try” to work out, try saying I “will” work out today. You will, and you’ll love it!
5. Choose Exercises You Love
When it comes to exercise, you have to actually enjoy what you’re doing. If it feels like a chore or you’re forcing yourself to do something for the sake of burning calories, the initial motivation will quickly fade.
If you hate HIIT workouts but love power walking or strength training, incorporate more of these exercises into your routine. Every type of exercise offers a benefit, and when you look forward to exercising you’ll be so much more likely to stick to it.
So if you’re in an exercise rut, try something new such as hiking, a barre class, or powerlifting. Whatever it is you choose, try to give it a fair chance. It may take a few weeks to know if you’ll truly like something or not, so have patience with the process.
Sometimes you may not love something initially until you start seeing results from it. If you still don’t like it after a few weeks, give yourself permission to adjust until you find that workout that gets your endorphins flowing.
6. Fuel Yourself Properly
Proper nutrition is essential for workout motivation and optimal energy. If you’re not fueling your body correctly, this can lead to fatigue and a lack of desire to exercise.
Make sure you are eating 3 balanced meals a day with a combination of lean protein, complex carbs, fruits, and veggies, as well as snacks in between as needed. Staying hydrated with plenty of water is also imperative, as dehydration can also cause fatigue and affect your workout performance.
In addition, Powher’s pre-workout formula contains natural ingredients that provide an added jolt to your workout motivation. It also contains a unique ingredient called Enxtra, a plant in the ginger family that can extend the effects of caffeine, a performance booster for many people, by up to 5 hours.
7. Find Accountability
Enlisting a workout buddy, joining a fitness class, or hiring a personal trainer can provide additional motivation and accountability. There is something about putting yourself out there and sharing your goals with others that make them more real.
And when you have someone by your side cheering you on, this can help push you on the days you don’t want to get off the couch. In addition, knowing someone is counting on you to work out with them is a huge motivator, as you probably don’t want to let them down.
It also can be more enjoyable working out with a buddy, which makes the workout more fun and the time goes by faster.
And if you want more individualized support, a personal trainer can create an exercise plan that aligns with your goals, and also push you to actually do the work to see the results you want.
8. Reward Yourself
I can’t stress this enough, and this is something I see so rarely! If you’re only rewarding yourself when you reach your big goal, you’re missing out along the way. There are so many successes and benefits you’re probably seeing in yourself throughout your journey.
For example, maybe you have more energy, sleep better, or your clothes feel looser. All of these are amazing successes that should be rewarded regularly, not just every 6-12 months.
You can start by writing down your successes every week in a journal. Every month, reward your successes with a manicure, massage, or quality time with a friend at your local coffee shop. These mini-successes keep you going and remind you of all the good you’re seeing in yourself, which can be incredibly motivating.
9. Limit Barriers
Break down any barriers trying to get in your way. Make a note of all the potential barriers mentioned above to see if any apply to your life. Here are a few examples depending on the barrier:
- Time constraints – Start with just 15 minutes of activity every day.
- Finances – You can enjoy free workouts such as walking, running, or bodyweight exercises like push-ups and sit-ups.
- Lack of energy – Hydrate regularly and take a pre-workout supplement every day to bolster energy levels.
Workout Consistency = Results
Workout consistency is one of the biggest predictors of achieving the results you desire. By reducing the barriers in your life and setting a concrete plan, you can stay on target with your fitness goals.
In addition, taking a pre-workout like Powher can help plow you through your workouts and keep you coming back for more.
When all else fails, here is a positive mantra to recite to yourself on how to get motivated to work out consistently – just think “one percent every day”. By adding just one percent more effort, you’ll begin to see small changes that lead to big changes over time.
Disclaimer: The information on the Powher blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.
