How Do I Motivate Myself to Work Out?

If you promised yourself you'd hit the gym but just can't bring yourself to do it, don't worry. There are ways you can get yourself motivated.

We break down the science behind motivation and cover some of the best research-backed techniques for building motivation when you need it most.

Key Takeaways

• Many factors, both mental and physical, can undermine motivation.
• Self-motivation often requires feeling competent, autonomous, and connected to others.
• Setting realistic goals and tracking your progress can be helpful.
• If you feel daunted by a workout, try committing to just five or ten minutes, then see how you feel.
• Structured workout programs or fitness challenges can be a great way to bolster motivation and get you exercising.

See More: Is It Okay to Sleep With a Waist Trainer On?

Getting Motivated to Work Out

Carriejune, founder of Minibeast, says:

"Nearly everyone struggles with motivation. But there are plenty of ways to get motivated, from picking the perfect workout clothes to enrolling in a workout challenge."

We all know regular exercise is important. We've all told ourselves that we'll go to the gym, go for a run, go to an exercise class...

And then, when the time comes, we just can't get motivated. Can't get out of bed. Just can't bring ourselves to do what we promised ourselves we'd do.

If that sounds familiar, you're not alone.

No, seriously. We humans really struggle with motivation.

Take New Year's resolutions as an example. Millions of people set themselves a goal every year. But more than 90% fail to stick with that goal. Most quit before January is over!

The good news is that this isn't inevitable. There are research-backed techniques that can help you stick with your exercise program.

In fact, there are even techniques that can help you transform your exercise routine from a dreaded chore to something you actively look forward to.

That's true no matter what your fitness goal is. You can apply these tips to help you lose weight, progress in strength training, or to simply support your overall wellness.

They can even help outside of the gym in daily life.

To really understand them, we first need to cover some basic psychology.

The Secrets to Staying Motivated

Have you ever wondered why, exactly, motivation is so often fickle and fleeting?

If so, you aren't the first. For centuries, humans have been trying to figure out the secrets behind self-motivation.

Experts generally think that we have three core psychological needs or motivational factors. If these are met, they can help us feel motivated.

The first is competence. It means feeling capable, skilled, and able to achieve something.

The second is relatedness. It means feeling connected to other people, especially those with similar goals or on similar paths.

The third is autonomy. It means feeling in control of your choices and actions.

Competence, relatedness, and autonomy. When you think about it, you can likely start to see why these can fuel a solid motivation to work out. But it's worth spelling out.

Take competence. In the gym, that might mean feeling like you can perform your exercises with good form. It might mean seeing genuine progress, whether that's losing weight, packing on muscle, or completing heavier lifts.

Now, relatedness. There's a reason so many people love fitness classes or go to the gym with a workout buddy. Working out with other people who are on the same path can feel motivating and inspiring.

Finally, autonomy. Choosing activities that actually appeal to you rather than ones someone told you to do, or ones you feel like you should do, can help you feel motivated.

Meet these three needs, and you might just find your motivation a little easier to reach.

Bonus: Cardio vs. Weight Lifting: Which Is Better for Weight Loss?

Tips for Finding Motivation to Exercise

Now, plenty of people who have all three needs met still struggle with motivation. That's normal. They're just a foundation, and there are plenty of techniques you can use to further bolster your motivation to work out.

Focus on Growth

The first tip also concerns mindset. Too often, people view themselves as fixed.

For example, you might think of yourself as someone who just sucks at running. Or someone who is overweight.

The exact descriptor doesn't matter. What matters is that you think that descriptor is permanent. It's what's sometimes called a "fixed mindset."

But it's not true. After all, people can and do get better at running. People can and do lose weight.

People who adopt a growth mindset understand that success is merely a product of perseverance and effort. They understand that with consistency and dedication, by constantly showing up and putting in the work, they will make progress.

Track Progress

That leads to the second tip. It's crucial to track your progress.

One common mistake is to focus on the end goal. For example, you might want to lose a certain amount of weight, hit a certain one-rep max, or win a special event.

But if that final goal is all you focus on, you can quickly become overwhelmed and discouraged. You might start to see only how far you have to go, rather than how far you've come. That's especially true in the first few weeks of training, when you might not be seeing obvious signs of progress just yet.

That's why it's so important to break down your goal into smaller, more immediate goals. And track your progress the whole way.

When you get discouraged, look back on your progress tracker. You'll have concrete evidence of your progress. You can see the goals you already hit and remind yourself that, yes, you can do this.

Set Realistic Goals

Now, it's all well and good to shoot for the moon. But setting your expectations too high can lead to disappointment.

That's because too much pressure is a quick way to kill motivation. You might find yourself grinding away with your goal still far out of reach. It's a recipe for burnout.

Or you might simply be unable to keep up with the schedule required to reach your goal. And that might make you give up altogether.

Instead, try to ensure that your goals are actually achievable.

Those could be as simple as feeling better. After all, regular physical activity has been shown to provide a number of potential benefits to both physical and mental health.

By setting realistic goals, you'll get the boost of actually hitting your target instead of feeling like a failure when you inevitably fall short of an unrealistic aim.

Start Small

The same principle can help with one of the hardest parts of working out: starting.

Sometimes, starting is difficult because we get stuck imagining everything we have to do. We think about all the exercises we need to hit, or the miles we need to cover. It all becomes overwhelming, and we end up never doing anything.

But what if you just committed to five or ten minutes? No pressure. If you do it and can't keep going, fine. It's better than nothing.

However, chances are that once you start moving, your momentum will carry you forward. Before you know it, your entire workout will be behind you, just like that.

You can even use this principle within a workout. Break your exercise into smaller, manageable segments to make it feel less daunting and more achievable.

"The most common question I get asked," says Minibeast founder Carriejune, "is how to trust the process when you're not seeing results. A quote I read in the beginning of my journey went something like, 'Don't worry about how long it takes to achieve your goals. The time will pass anyway.'"

Reward Yourself

When you reach a goal, or finish a workout, or generally achieve something you set out to do, make sure to reward yourself.

Pretty much anything can count as a reward. You could get yourself something you've been wanting. Eat out at that restaurant you've been wanting to try. Your reward could be as simple as taking a rest day without feeling any guilt whatsoever.

After all, you earned it.

Of course, it's important not to let your rewards undo your progress. But when done right, a reward is a fantastic tool to keep yourself motivated.

Have Fun

Believe it or not, physical exercise can be fun. Or at least enjoyable, to some extent.

This probably sounds obvious. But if you choose a physical activity that you actually enjoy, you're far more likely to keep doing it compared to an activity you hate.

In many cases, you have more choices than you might think.

Hate the treadmill? Fine, do some other aerobic exercise. Cycling, swimming, dancing, a group fitness class, hiking... The choice is yours.

Another tip is to pair your exercise with something else you enjoy. That could be a form of media, like music, a podcast, or an audiobook. It could mean spending time with a friend.

Get a Workout Partner

Exercising with a friend is a fantastic way to stay motivated. They can make the exercise experience more fun, help keep you accountable, and support your exercise performance.

In fact, research shows that workout buddies can support progress. In one study, people who went to the gym with a friend went 35% more often.

Wear Your Favorite Workout Clothes

During your everyday life, you probably pick clothes that make you feel a certain way. Your outfit can help you feel confident, capable, and committed to whatever you set out to do.

That's true for the gym. Wearing a nice set of gym clothes can help signal to your brain that it's time to exercise. It can help you overcome any potential anxiety about going to the gym.

The right clothes can even support you as you work out. A high-quality pair of leggings, for example, can wick away sweat and support your midsection during intense workouts.

Stick to a Workout Schedule

Exercise adherence requires some seriousness. That means taking your workouts seriously.

One technique to help with that is scheduling your workouts as if they were appointments. Block out the workout time in advance and stick to it whenever possible.

This is key because consistency is the secret to progress. Ultimately, you want to transform your motivation into long-term discipline.

Use a Fitness App

Fitness apps can help with many of the techniques we discussed. They can help you log your workouts and track your progress. Some even provide guidance for specific workouts and exercises.

That's true for Minibeast's app. You get access to meal plans, video tutorials, personalized calorie calculations, progress tracking, community support, and much more.

Enroll in a Workout Challenge

Another fantastic way to jumpstart your progress or get yourself back on track is a workout challenge or workout program.

A structured program or challenge gives you a clear, achievable goal and a regimented path to achieve that goal. Programs with a shared community provide that sense of relatedness that can also enhance motivation.

One great example is Minibeast's 8-Week Workout Challenge. You get multiple workout programs, personalized macros and calories, a 24/7 private support group, example meal plans, demonstration videos, supplement recommendations, and much more.

Conclusion

Almost everyone has struggled with motivation at some point. There are plenty of ways to help get motivated and stay motivated. Tips include setting realistic goals, tracking progress, getting a workout buddy, structuring your exercise routine, and enrolling in a workout class.

Frequently Asked Questions

Why Do I Have No Motivation to Work Out?

Many things can undermine motivation. Some factors are physical, like a lack of sleep or too much stress. Others are mental, like burnout.

What Is the Biggest Motivation Killer?

Different things can undermine motivation in different people. One common motivation killer is a fear of failure. That fear can paralyze you, stopping you before you even get started.

What Is the 3-3-3 rule in the Gym?

The 3-3-3 rule is a simple weekly workout program. It calls for doing three days of strength training, three days of cardio, and three days of rest or active recovery per week. You can do two things in a single day to fit all nine activities in a calendar week or stick to a nine-day schedule.

Keep Reading: What Does "Natty" Mean in the Gym?

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