How To Find Your Fitness Motivation
For anyone starting a new health and fitness journey, it can be hard to find and maintain the motivation to start working out. Fitness motivation often comes in waves; there will be days when you can’t wait to start your workout and other days when you simply don’t want to move.
It can be easy to get discouraged about exercising if you genuinely don’t enjoy it. When you’re busy, or you feel tired, you might feel more like sitting on the couch than gearing up for cardio at home.
But what if it wasn’t difficult to find the motivation to work out, even if you're new to fitness or returning to working out after a break? Here are some beginner-friendly tips from Sweat trainers to help you get fit and enjoy the journey!
10 ways to find the motivation to work out
Finding the time and energy to dedicate to exercise can be a challenge. While we all struggle with fluctuating levels of motivation, there are steps that you can take to harness your motivation when it’s high so it can carry you through those days when you feel less motivated.
When your fitness motivation is high, use this momentum to set healthy fitness goals and plan how you will achieve them. Once you have a plan in place, motivation isn’t as important. And remember, your goals are unique to you — as is your fitness journey!
“Fitness has no shape or size; fitness is for everyone!” — Samantha Ortiz-Young
Here are 10 tips to help you to harness your motivation when you don’t feel like exercising:
Write down your barriers to starting
When you can name the things that are holding you back, you can face them head on so that they don’t seem as scary. Then come up with ways to overcome these barriers! Find ways to tackle your fears and develop the confidence you need to get started.
By gradually changing the thoughts and behaviours that are stopping you from living the life that you want, you can move towards a more powerful, confident version of yourself. With the right mindset, fitness can empower you with self-confidence and the ability to accomplish new goals.
“Today is a new opportunity, another chance, a new beginning. EMBRACE IT” — Kayla Itsines
It takes discipline
Making any change to your lifestyle or training schedule requires discipline and willpower. You can use discipline to achieve your fitness goals by removing distractions, planning ahead and giving your body the energy it needs for your training through good nutrition.
“Discipline is being able to force yourself to do something, in spite of your mood, over and over until it becomes a habit — Stephanie Sanzo.
Do workouts at home
You can’t always get out to a park or gym for your workout — but you can still work out at home, even if you only have a small space. When you prioritise your health by moving your body every day, you’ll feel healthier and stronger. As you begin to reap the rewards of consistent exercise, you’ll naturally become more motivated to continue.
Choose a training style that you enjoy
Working out should never be a chore or punishment. Make it into something you love and that you do for yourself. Choose a training style that suits you and makes you feel good!
“Women are STRONG. I may not know you personally, but without a doubt, YOU ARE STRONGER THAN YOU KNOW.” — Kelsey Wells
Keep it short: a quick workout is better than no workout
If you can’t get motivated to spend an hour working out, just commit to 15 minutes! Doing a short bodyweight workout has great health benefits. You might even surprise yourself and find that once you get started you want to do more.
Just 15 minutes of exercise, when done regularly, can boost your brainpower, improve your mood and increase cardiovascular endurance.
Plus, by doing short-duration exercise regularly you are establishing a habit of exercising. When you are ready to increase the duration or intensity of your workouts, both your body and mind will be up to the task.
Create rituals and commit
When you make something a part of your daily ritual, it’s much easier to get it done. For example, you wouldn’t leave the house in the morning without brushing your teeth. If you see your workout as part of your morning routine, it can become a natural part of your day and won’t seem like such a huge effort.
You can commit to doing your workout by setting out your workout clothes and everything you need for a successful workout the night before. That way, when you wake up it’s easier to get moving and you don’t have time to think about it too much.
Another tip is to do the hard things first, which means getting your workout done before the day gets on top of you.
“I think you can all agree here that we have all been a victim of temptation; where what we want most becomes less critical than what we want now.” — Chontel Duncan
Concentrate on a SMART goal
When you set yourself a SMART goal, you are more likely to achieve it! SMART goals ensure that you can focus your energy to achieve a specific, achievable result. When you achieve this goal, you’ll be more motivated to set the next goal!
If external circumstances or barriers get in the way, you can use your determination and passion to find ways to overcome them.
If you’ve set goals in the past, but you haven’t reached them, it does not mean that you have failed! Take a moment to adjust your mindset and make sure that your goal is something that you can achieve on your path to a healthy lifestyle.
“Impossible. The word itself says ‘I’m possible.’” — Sjana Elise
Consistency is the key to results
You don’t build strength overnight. It takes repeated effort, rest and time to build fitness and strength. If you are consistent with your training, rest and nutrition you can start to see results.
Find an accountability partner
You are bound to have lots of questions in your first months of fitness — this is normal when you try something new! Find a workout buddy who can be your mentor and share the journey with you. You can also educate yourself on what to eat, when to workout and how to do specific exercises.
The Sweat website has a whole library of exercises with instructions and videos where the trainers demonstrate correct technique.
Connect with a fitness community
The Sweat community is the largest and most supportive female fitness community in the world! You can use the Sweat forum to learn how other women are overcoming their obstacles, providing support and motivating each other on the journey to better health and fitness.
Exchanging words of encouragement and support can help you to feel less alone when you are next pushing through the last five minutes of your workout, because you know there are others out there doing exactly the same thing!
Joining in a like-minded community helps you to feel like you’re part of something bigger, and connect with people who are facing the same challenges and working towards the same goals that you are. You can follow Sweat and the SweatTrainers on social media for daily motivation, advice and words of encouragement.
Use these tips to get motivated to work out!
These ideas are to help you to get motivated, set your intention and create a plan to exercise regularly. It takes commitment and dedication to create a regular workout routine, but the benefits are worth it!
If you’re trying to find the motivation to get back into regular exercise, these workout tips can help. You can also try Sweat's beginner-friendly programs to help you move again.
Remember, the first few weeks of a new fitness journey are likely to be the hardest! Be patient with yourself and make small, sustainable changes as you actively commit to improving your health and fitness — the benefits will be worth it.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.