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Imagine you want a better-paying job. You think about it several times a week and enjoy daydreaming about what you could afford if you earned more money. Maybe you dream of a better car, owning a home, a larger living space, or exotic holidays. However, none of these thoughts have left your head, and aside from mere imagination or simple desire, you haven’t taken any action to bring yourself closer to these goals. Well, and none of your desires can be fulfilled if you can’t manage to maintain high work habits that could potentially lead to a better-paying job. The same principle applies to exercise.
Many people aspire to lose weight, improve their physique, enhance their fitness, or build muscle. Men envision walking along the beach in summer with a six-pack, while women imagine their buttocks and curves looking stunning in a particular dress. However, a motivational quote alone won’t get you there. If no action is taken, your exercise-related dreams will remain just that—dreams. Even if you’ve started and have been working out for a few weeks, you’re not in the clear. Motivation tends to fade over time, which often results in many people quitting after two or three months. Today’s article will delve into how to maintain your motivation and avoid giving up.
In this article, you will read about the following tips to strengthen your motivation:
Motivation as the Driving Force Behind Our Actions
Often times, motivation can be the driving force to keep you going; it acts as a kind of short-term energy bolstered by a strong enough reason that drives you forward. A straightforward example is when you’re hungry and need to cook. Hunger becomes your motivation, prompting you to cook and keeping you engaged in the activity until it’s completed so you can eat. Even the oldest theories of motivation say that it was a tool to overcome life’s shortcomings, such as hunger or boredom.
This driving force can be applied not only in sports or exercise but anywhere in your life. It compels you to move from thoughts to action, take control of your life, and ultimately contribute to an overall sense of happiness and well-being. So it’s clear from that alone that this is a matter worth working on. Especially when, after two months of exercising, you’re tempted to quit all that effort. [1]
Tips on How to Stay Motivated and Keep Exercising
When your stopwatch lights are flashing more and more with each new workout, it’s probably a good idea to think about how to save yourself from this situation in a reasonably painless way. To help you find motivation again and light your inner fire, the following tips can help.
1. Remember your beginnings
“The real workout starts when you want to stop.” (Ronnie Coleman, 8-time Mr. Olympia winner) [2]
Remembering my beginnings, on my first day at the gym, I could barely manage to open the heavy front door, which used to jam. It was these that somehow subliminally gave me the first signals that I was gradually improving. Two months later, I almost threw them open. And not only that. A lot of other things in my life had improved as well. I was physically stronger, more confident, and more capable. Over time, I was doing exercises and lifting weights that I wouldn’t have dreamed of before, even in my wildest fantasies.
Add to that the incredible feeling of happiness I feel after every tough strength training session, and I feel like stopping writing this article and heading straight to the gym. But enough about me. Have you ever reflected in this manner on your beginnings? Do you remember the first time you stepped into a gym or your first home workout? Can you recall your initial successes that came along with your exercise journey?
Whether it was the feeling of getting stronger, more refined movement in bodyweight exercises, the ability to do more repetitions, or lift heavier weights, each of these successes propels you forward. When your mental motivation starts to falter, think about where you could be in 2 or 3 months from now if you persevere. Additionally, it doesn’t hurt to remind yourself of the reason you started. It was strong enough to get you going back then, so perhaps you just need to dust it off a bit. This approach also helps you turn exercise into a habit. A habit that will eliminate any demotivating doubts.
2. Visualise your dreams
“Visualization is a big part of everybody’s life, not just athletes. I strongly believe in visualization. I believe that there is a law of attraction: You get the things that you produce in your thoughts.” (Novak Djokovič, holder of 24 Grand Slam singles titles as of 2024) [3]
When I mentioned in the first point to think about where you can be in some time from now, don’t be afraid to support those thoughts with visualization. It may seem strange at first, but visualization is a powerful tool that even professional athletes have been using in their careers for decades. By closing your eyes and imagining what it would look like when you reach your goal, you can better prepare yourself for the journey that will lead you to it.
If you’re considering skipping your workout today, take a few minutes to sit down and imagine how you would feel if you did go and exercise. Visualize the feelings you would have after the workout and, most importantly, how today’s effort will move you one step closer to your goal. All of this will unfold after about 60 minutes of exercising. And after that you can do any other activity you can think of. Doesn’t sound so bad, does it? [4]
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3. Create a catchy playlist
“When I went to the warm-up track, I would listen to Alicia Keys singing ‘If I ain’t got you’ and applied the words to the gold medal I wanted. And it actually happened.” (Kelly Holmes, British middle-distance runner and winner of two gold medals at the Athens Olympic Games) [7]
Music is a powerful wizard that can awaken a whole range of emotions within us. And this doesn’t just refer to the melancholic or sentimental ones. In fact, a proper motivational playlist can do a really good job energizing you, and maybe music could be the match to light up the fire inside you, guiding your steps towards your workout. There are also various studies in favour of music and sport that prove that this magic really works.
An example is a study conducted by Brunel University in London, which observed participants on a treadmill listening to motivational rock and pop songs from Queen, Red Hot Chili Peppers, and Madonna. During the exercise, they were asked to focus on the rhythm of the songs, and as a result, their endurance performance improved by 15%. The music also contributed to athletes feeling more positive even during high-intensity workouts, and they reported a much better overall feeling after their training session thanks to the music. [5]
A 2007 Australian study found similarly good results thanks to music. It followed basketball players who tended to perform poorly under pressure during free-throw shooting. When they listened to motivational music before a performance, it was able to take their minds off the feeling of pressure from the crowd in the stands, and they were able to perform better. So maybe celebratory tones of music are just the thing to give your workouts a new zing. [6]
4. Prepare your gym essentials the day before
“Preparation is everything and focus is the key. It’s easy to say you gave it your all out on the pitch. But the point is if you’d prepared you’d have had more to give and you’ve played better.” (Eric Cantona, football icon of Manchester United and winner of 4 Premier League titles) [8]
Even a little thing can discourage a broken will before a workout. I’ve struggled with it too. Before leaving for training, I would be overwhelmed by excuses like I didn’t want to find clean clothes again, pack them in my bag, look for vitamins or wash the shaker I left in the sink the night before just because I forgot to wash it or put it in the dishwasher. Suddenly, going to the gym seemed like this insurmountable obstacle course, and at that point, not even a bulldozer could have gotten me to start moving. Instead, I chose an easier detour in the form of social media scrolling.
And out of nowhere, my workout turned into a half-hour of right thumb cardio on Facebook, followed by left thumb endurance swiping on Instagram. At the end of the day, someone has to watch those Reels, right? And yet, all it really took was a little. Instead of falling into the utopian “can’t do it” mode, it would have been much better if I had set things up for the gym the day before, washed my protein shaker, packed clean clothes in my bag, and added my vitamins.
Before a workout, I would clear the obstacle course completely, and what used to be a demanding track at the Nürburgring would suddenly become a serene, smooth, and peaceful ride all the way to the gym. If you find that similar issues disrupt your fitness mood, prepare your things the day before and enjoy an uninterrupted journey straight to the gym door.
5. Track your progress
“I can accept failure, everyone fails at something. But I can’t accept not trying.” (Michael Jordan, basketball legend, 6-time NBA champion) [9]
Tracking progress is one of the greatest driving forces that can sustain your motivation. After all, what could be more satisfying than seeing gradual improvements in areas that lead you towards your ultimate goal? If you’re aiming to build muscle, nothing motivates more than noticing your arms gradually getting bigger and firming up. In case you are in a cutting stage, nothing is more pleasant than seeing veins or abdominal muscles appearing on your body. Oh, and if you want to lose weight, the gradual shrinking of your clothing size, or every pound down after the weekly weigh-in, pushes the nitro button inside you, like Vin Diesel in the entire Fast and Furious franchise. This is also a good reason why you shouldn’t ignore progress, but track every success.
How to go about it? That depends on your goals. If you’re building muscle and doing strength training, it won’t hurt to weigh yourself once a week in the morning before eating anything and under the same conditions, and measure the circumference of your chest, arms, or thighs regularly. In addition, a fitness diary could come in handy, where you can write down how your weight on the barbell is increasing and how you are getting stronger over time. In case your goal is to lose weight, be sure not to skip regular weigh-ins once a week under the same conditions, say in the morning in your underwear. Apart from the parameters mentioned above, you can also add measuring the circumference of your waist, thighs, hips and buttocks. And over time, your progress will be visible on your clothes as well. Try it from week to week and watch the size chart numbers, which under ideal conditions will surely make you happy. [10]
6. Think of an effective reward
“Believe me, the reward is not so great without the struggle.” (Wilma Rudolph, sprinter and triple Olympic champion) [17]
When there is once again a tense battle going on in your head between whether or not to go to training, a very powerful weapon in the form of a reward could resolve this unenviable situation. It should be something that makes you happy, or you could try financial rewards instead. The power of the reward system was observed by a US National Institutes of Health (NIH) study, which concluded that financially motivated people were able to increase their level of physical activity. [11]
What if you set aside three pounds in a piggy bank for each day you diligently work out? If you exercise three times a week, by the end of the month, you could have saved up to 36 pounds, which you can either continue to save or spend on any pleasure that you wouldn’t have treated yourself to “for free” before. After a hard-working month, your merits clearly speak in your favour. However, there are ways to spice up the reward system even more.
How about making a bet with your partner to stick to your fitness routine? For every completed workout, you add three pounds to your piggy bank. However, for every instance you falter and skip a workout due to laziness or excuses, you give those three pounds to your partner. At the end of the month, you’ll see who gets to buy themselves the coveted reward.
If smaller rewards don’t motivate you, consider treating yourself to something bigger after a few months of consistent exercise. For instance, if you manage to stick to your routine without excuses for, let’s say, 5 months, treat yourself to a designer handbag, a new LEGO set, plane tickets, a spa visit, a new fishing rod, or that piece of clothing you’ve been eyeing for so long.
7. Refresh or change your routine, or find an activity that you enjoy
“The ability to gain control over oneself is undoubtedly the most valuable of all the things that sport provides.” (Olga Korbut, gymnast and multiple Olympic gold medalist) [17]
When I was trying to shed a few pounds after a long bulking phase, I was training with weights three times a week and doing cardio twice a week. Cardio was the biggest challenge for me throughout the week, and I mostly resorted to running, probably the most common option. Despite not enjoying running at all, you can imagine how I felt on training days, with about a million other activities I’d rather be doing at that moment. Still, I had blinders on for quite a while back then, and it didn’t even occur to me that I could replace running with something else.
Later, I consulted a trainer to intervene in my workout plan, and he suggested replacing running with either jump rope cardio, rowing machine, or cycling. From the frustrating and seemingly hopeless running situation, suddenly three new options opened up for me. I took a particular liking to cycling, which made cardio during the week enjoyable without any issues, and sometimes I even looked forward to it more than the strength training that I loved.
If you feel like your training is becoming a chore, you’re doing the same thing over and over again, and this idea is driving you crazy, perhaps your motivation needs a refresh, a change, or a completely different training activity. When you focus too much on one thing, it’s easy to forget how diverse the world of sports and fitness can be. If you don’t enjoy lifting weights, try exercising with your body weight or resistance bands, which are very popular alternatives.
If, on the other hand, you find the same old dumbbells boring, try experimenting with a classic barbell or an EZ-bar. If you’re not feeling the traditional bench press with an Olympic barbell, you can switch to dumbbells on a bench. And if, for example, you’re not enjoying your current shoulder exercises, feel free to explore other alternatives that can freshen up your workout. You can also change the order of exercises, and sometimes even small changes are enough to reinvigorate your training motivation.
Other times, it’s necessary to make bigger changes. Many people tend to engage in specific sports or activities just because their role models do them, their friends are into them, or they’re currently in style. However, just because these activities work for them doesn’t mean they’ll work for you. When you’re bombarded with the benefits of running or beautiful photos of runners on social media, it’s not a sign that you should start running and stubbornly stick to this physical activity even if you hate it and it ruins your day every time.
Instead, try going on a bike ride, rollerblading, scootering, taking a long walk or hiking. Alternatively, pick up a tennis racket or try various summer or winter sports. Interesting activities also include Zumba, jumping, or rock climbing. It’s very likely that when you choose activities based on your taste rather than trends, you’ll find something you’ll love.
8. Let the health benefits of exercise fuel you
„Take care of your body. It’s the only place you have to live.“ (Jim Rohn, American motivational speaker and recipient of the prestigious National Speakers Association CPAE Award)[18]
The motivation to lose weight or put on muscle can be all the more powerful when it is also fueled by the health benefits of exercise. You can read about these all over the place, and they’re discussed more in my article Why Do Sports and Exercise? Stronger Immunity, Heart and 8 Other Reasons.
Nevertheless, I believe you have already come across this topic and you can certainly list a few benefits of exercising yourself. However, if even this doesn’t do anything for you, focus on the practical health benefits of physical activity that you can observe on yourself every day.
So focus on how you feel and ask yourself questions like these:
- Did your back handle working in the garden easier after those two months of exercise?
- Do those tight pants seem a little looser in the waist now?
- Didn’t you happen to pant less today when you ran up to your third-floor apartment?
- Have you laughed recently at something that would otherwise upset or irritate you?
- Was your heart still pounding when going up the hill?
- Do you feel less tired today than you did a month ago around this time?
- Don’t you feel like you have more energy?
- Did the weekend shopping bags give you less of a workout than usual?
Take the time to notice these or similar changes. If you can already answer some of these questions positively, then congratulations, because you are one of the people who can enjoy the great benefits of exercise on a daily basis. Also, becoming aware of these small changes can reignite your motivation to not skip today’s workout. [12]
9. Follow inspiring people on social media
“Don’t be afraid of failure. This is the way to succeed.” (LeBron James, basketball legend and holder of four NBA titles) [17]
Motivation can face, especially when you feel lonely during your fitness journey. Over time, dilemmas like, “What’s the point of all this?” can pop-in to your head. You may think that others are enjoying life more and that you are the only one exercising in your class, neighborhood, family or work group. So why not give it all up? If you feel like you are experiencing a similar situation, try looking to someone else instead of your surroundings. In this day and age of social networking, it’s easier than ever.
Keeping yourself motivated can be helped by a number of accounts of inspirational personalities on social media. Some people are comfortable with a daily dose of motivational quotes, while others prefer specific personalities. Some of the most influential influencers in the fitness industry include Simeon Panda, Michelle Lewin, Kayla Itsines, Alexia Clark, Ulissesworld Maddy, Kai Greene and Lazar Angelov. If you’re not interested in global celebrities, feel free to be inspired by some local influencers. Choose those who create valuable content and speak to you in your native language.
What’s more, the positive influence of creators on social media is backed up by a 2022 Austrian study. It says that credibly perceived attractive fitness influencers who speak professionally can be an effective motivation factor for physical activity in both men and women. If your appetite to work out is dwindling, you might just need a bit more inspiration. [13]
10. Think about how you feel after training
“What hurts today will make you stronger tomorrow.” (Jay Cutler, four-time Mr. Olympia winner) [19]
The idea of forcing yourself to work out today might not fill you with positivity. However, giving up often leads to feelings of blame and regret for not following through. Can you recall a time when you regretted a workout you actually completed? Neither can I. The post-workout feelings—sweaty, smiling, and full of energy as you head to the shower—are priceless. These moments make it clear why no one regrets overcoming laziness or excuses to complete a proper workout.
When you engage in physical activity and exercise, your body undergoes changes in homeostasis. The movement patterns used in running, stretching, or strength training increase the oxygen level in the blood and boost blood flow throughout the body. This process releases endorphins, also known as feel-good hormones, which help reduce pain, discomfort, and stress. This is why you experience that great post-workout feeling. So, why not treat yourself to it today? [14 – 15]
11. Get yourself some stylish fitness clothing
“The way I dress reflects the way I feel.” (Rihanna, winner of prestigious Grammy singing awards, iHeart Radio Music Award, Billboard Music Award, MTV Video Music Award and more [18]
They say clothes make the man, and this holds true for sportswear as well. Quality athletic clothing can be a sign of an athlete’s self-confidence, acting as a personal flag that expresses determination, passion, and the joy of movement. If you’re accustomed to training in worn-out home clothes, this might diminish your motivation to move, endure, or progress. Instead, investing in high-quality sportswear can provide the momentum for your training, making you feel much better in the gym.
Wearing quality sportswear can boost your self-confidence, helping you finally see yourself as an athlete rather than someone struggling with motivation. Good sportswear not only looks stylish but also serves various functional purposes that you’ll appreciate during training. If you’ve been working out in an old T-shirt and end up feeling like a sponge afterwards, you’ll be pleasantly surprised by a functional T-shirt that wicks away sweat effectively.
In addition, functional elastic clothing can strengthen muscles, provide maximum freedom of movement, ensure reliable ventilation, and perfectly adapt to your figure. So, it might be worthwhile to invest in new sportswear today that will elevate your fitness routine to a new level. [16]
If you are further interested in this topic, read our articles:
- What Clothes Are Best for the Gym or Running? Get to Know the Properties of the Materials.
- Functional Clothing: Why It Makes Sense and When It Helps Improve Performance?
12. Challenge your friends
“I don’t run away from a challenge because I am afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath your feet.” (Nadia Comăneci, Romanian gymnast, winner of five gold medals)[17]
Training solo isn’t everyone’s cup of tea. While some thrive on solitary workouts, others find motivation in training with a buddy or group. If you struggle navigating through waves of demotivation on your journey to self-improvement, it might be helpful to consider encouraging friends to join you. Start gradually; you don’t need to force them to do a 6:00 a.m. gym session tomorrow if they’ve never exercised before.
Feel free to kick things off with a simple challenge that anyone can participate in today, thanks to smartphones. Utilize the pedometer on your mobile device to challenge friends on who can take more steps in a day or week. If you enjoy more challenging activities, consider leveling up to more specific and sport-oriented challenges, offering richer experiences beyond just walking alone.
For instance, consider using the Strava app to engage in running challenges with your friends. Strava tracks metrics like kilometers run, pace, altitude, distance covered, and total running time. You can also enhance your tracking experience with specialized devices such as Garmin or Fitbit watches or bracelets.
In case you’re more interested in such solutions, be sure to read our article TOP Fitness Apps for Exercise, Calorie Tracking, Progress Tracking, and Performance Monitoring.
13. When nothing works anymore, it’s time to get to the root of the problem
“Always work hard, never give up, and fight until the end because it’s never really over until the whistle blows.” (Alex Morgan, American soccer player and Olympic gold medalist) [17]
If you’ve made it this far in the article and none of the tips have sparked enough motivation to get you back on track, it’s time to take a trip down memory lane. But don’t worry, it won’t be a boring history lesson. Instead, I mean a retrospective search for the reasons why you started exercising in the first place. Did you want to feel better? Was your goal to gain muscle, shed a few pounds, or improve your lackluster fitness? Perhaps it’d beneficial to reflect on what initially inspired you to start exercising and the reasons that prompted you to take action on that fateful D-Day, your first day of training.
Thanks to this, you can rediscover the inner WHY that serves as a fundamental motivator. Also, consider that today, after some time of consistent exercise, you are no longer at the starting line. There are several differences in training between your current self, who has already crossed the fitness threshold, and the beginner version of you.
It would be a shame to squander this advantage that sets you ahead of every beginner. Keep in mind that if you were to halt your exercise today and wanted to return to it sometime in the future, you would once again find yourself starting from scratch. And that starting line is far from the advantageous position you hold today. Therefore, persevering is certainly worth it.
Conclusion
Everyone grapples with motivation lapses occasionally, even disciplined athletes. It’s a challenge that even professionals face; even the most celebrated figures in sports have days when they lack drive. There’s nothing wrong with experiencing these feelings, as long as you don’t let them derail your established training routines permanently.
Luckily, effective tools exist to combat these motivational slumps. By trying one or more of the tips mentioned above, we’re confident your fitness journey will regain momentum, allowing you to pursue your goals with renewed vigour. Your current self is much closer to those goals than when you first began exercising, so it’s crucial not to squander this advantageous position. Best of luck on your journey!
If you found these tips helpful, consider sharing them with your friends and loved ones.
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[2] Bodybuilding quotes to become your new mantra – https://www.hussle.com/blog/bodybuilding-quotes-to-become-your-new-mantra
[3] 50 Insightful Quotes From Famous Athletes About Visualization – https://www.thesportingwords.com/insightful-quotes-from-famous-athletes-about-visualization/
[4] 11 Ways to Motivate Yourself to Go to the Gym – https://www.mentalfloss.com/article/545150/11-ways-motivate-yourself-go-gym
[5] Brunel University – Jog To The Beat: Music Increases Exercise Endurance By 15% – https://www.sciencedaily.com/releases/2008/10/081001093753.htm
[6] Christopher Mesagno,Daryl Marchant &Tony Morris – Alleviating Choking: The Sounds of Distraction – https://www.tandfonline.com/doi/full/10.1080/10413200902795091?scroll=top&needAccess=true
[7] Holmes finds self-belief and double delight – https://www.theguardian.com/sport/2004/aug/30/athensolympics2004.athletics
[8] The Best Sport Psychology Quotes – https://condorperformance.com/best-sport-psychology-quotes/
[9] STEPHANIE OSMANSKI – MVP of Life! These 50 Inspirational Michael Jordan Quotes Prove He's the GOAT – https://parade.com/1225133/stephanieosmanski/michael-jordan-quotes/
[10] Lose weight – https://www.nhs.uk/better-health/lose-weight/
[11] Alexander C Fanaroff, Mitesh S Patel, Neel Chokshi, Samantha Coratti, David Farraday, Laurie Norton, Charles Rareshide, Jingsan Zhu, Tamar Klaiman – Effect of Gamification, Financial Incentives, or Both to Increase Physical Activity Among Patients at High Risk of Cardiovascular Events: The BE ACTIVE Randomized Controlled Trial – https://pubmed.ncbi.nlm.nih.gov/38583084/
[12] Physical activity - staying motivated – https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-staying-motivated
[13] Julia Durau, Sandra Diehl, Ralf Terlutter – Motivate me to exercise with you: The effects of social media fitness influencers on users’ intentions to engage in physical activity and the role of user gender – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9125114/
[14] Adam S Sprouse-Blum, Greg Smith, Daniel Sugai, F Don Parsa – Understanding Endorphins and Their Importance in Pain Management – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/
[15] Expert Answers: Why Do I Feel So Good After a Workout? – https://experiencelife.lifetime.life/article/expert-answers-why-do-i-feel-so-good-after-a-workout/
[16] The Psychology of Sportswear: How Clothing Impacts Performance – https://medium.com/@treegotyou/the-psychology-of-sportswear-228bb2383966
[17] Emma Taubenfeld – 76 Motivational Sports Quotes for Success On and Off the Field – https://www.rd.com/article/sports-quotes/
[18] 40 Workout Motivational Quotes Inspired By Health Coaches And Celebrities – https://www.healthcoachinstitute.com/articles/24-workout-motivational-quotes/
[19] Luca Taggliaferro – 100 GYM QUOTES TO KEEP YOU MOTIVATED DURING WORKOUTS (2023) – https://www.futurefit.co.uk/blog/gym-motivational-quotes/
[20] The 87 Greatest Fashion Quotes of All Time – https://www.harpersbazaar.com/fashion/designers/a1576/50-famous-fashion-quotes/
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