You will never be motivated enough to workout if you don’t set specific and achievable goals for yourself. The goal could be something like losing a certain amount of weight, gaining muscle, or improving your overall health.
Once you have set your goals, the next important thing is to create a plan of achieving them.
The plan should include things like the type of exercises you will do, how often you will do them, and where you will do them.
That plan will help you track progress and celebrate successes along the way.
26 Tips Helpful In Getting Motivated to Workout:
1. Use The 5 Seconds Rule
Often it’s the procrastination that doesn’t let you get up and start working out. You can kill procrastination by using a self management technique called “The 5 Second Rule”, to get up and start working out.
The funda of this self management technique is simple, whenever you feel something needs to be done, start counting backwards 5,4,3,2,1 and get up and start doing it. Don’t let your brain think otherwise.
This tip works because often we are not in a mood to workout. We are too lazy to move.
Somehow it’s a dilemma of today’s world that people are not willing to move.
You have to get yourself moving to get things done!
2. Think Of All The Side Benefits Of Workout
Have you ever wondered what are the benefits of exercise other than shaping the body?
There are several lesser known mental benefits and other benefits of exercise.
According to research, exercise can help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass.
Exercise can even make you look more attractive and slow down the aging process.
The list of benefits of exercise is a very long one but this much is surely enough to get you motivated for a workout.
Check out a video below on how exercise does so much more than just help you achieve a single fitness goal and why tying it up to a single goal is not a good idea:
3. Consume Lots Of Fitness Content
If you are an absolute beginner, no one can drag you to start working out right now. If you really want it, it will happen eventually.
But till then, it is better to at least keep reading and watching content related to fitness.
The more you will get a look at what the output can be, the greater there is chance you will start working out someday.
By consuming fitness content in video and readable form you will at least stay in a loop of being interested to start a fitness journey.
4. Establish Targets
Setting specific, measurable goals in order to achieve a desired outcome is necessary for sustaining motivation.
For example, if you want to lose weight, you can set a goal to lose a certain number of pounds within a specific time frame. This will be helpful because it gives you a specific goal to work towards and allows you to measure your progress.
5. Add Excitement
Occasionally, if you are not in mood to workout, you can replace it with something of similar benefit but exciting.
For example, if you don’t enjoy running on a treadmill, you could try dancing, hiking, or playing a sport instead. These activities will allow you to gain the benefits of running while at the same time enjoy the process.
But don’t make this tip a norm because according to fitness experts in a video below, making workout fun is not sustainable for long term. There are many other ways you can make exercising fun. Details are in the video:
6. Make Physical Activity a Habit
Incorporating physical activity into your daily routine can help you make it a habit, which can make it easier to workout long term.
For example, you could try to do some form of physical activity every day, such as taking a walk during your lunch break or doing a yoga class after work.
This can help you stay motivated because it becomes a regular part of your routine, which can make it easier to stick to.
7. Document It
Putting your goals on paper can help you stay accountable and motivated.
For example, you could write down your fitness goals and track your progress in a journal or planner. This can help you stay motivated because it allows you to see your progress and provides a visual reminder of your goals.
8. Team Up With Friends, Neighbors, Or Others
Joining forces with friends, neighbors, or others who share similar fitness goals can provide support and accountability, which can help you stay motivated.
For example, you could join a fitness class with a friend or start a walking group with your neighbors.
This will be helpful because you have other people to motivate and support you, which can make it easier to stick to your fitness goals.
9. Rejoice Your Accomplishments
Rewarding yourself for achieving your fitness goals can provide added incentive to continue exercising.
For example, you could treat yourself to a new workout outfit or a massage after reaching a fitness milestone.
This can help you stay motivated because it provides an added incentive to continue exercising and can help you celebrate your accomplishments.
10. Be Flexible
Being flexible with your fitness routine can help you stay motivated by allowing you to try new activities and prevent boredom.
For example, if you usually do the same workout every day, you could switch things up and try a new workout or a new location.
This can help you stay motivated because it allows you to try new things and prevents you from getting bored with your routine.
11. Have A Plan B
Having a backup plan, such as a backup workout or a backup location to exercise, can help you stay motivated by providing options if your usual routine is disrupted.
For example, if you usually go to the gym but it’s closed due to bad weather, you could have a backup workout at home or a backup location to go to. This can help you stay motivated because it allows you to continue exercising even if your usual routine is disrupted.
12. Follow The 3 x 10 Rule
Following the 3 x 10 rule, which involves doing three sets of 10 repetitions of each exercise, can help you stay motivated by providing structure and allowing you to track your progress.
This can help you stay motivated because it provides a clear plan for your workouts and allows you to see your progress over time.
13. Use Social Media
Using social media can help you stay motivated by connecting you with others who share similar fitness goals and by providing access to a wealth of fitness-related information.
For example, you could join a fitness-related Facebook group or follow fitness bloggers on Instagram. This can help you stay motivated because it connects you with others who are working towards similar goals and provides access to helpful information and tips.
14. Plan Your Workouts In Advance
Scheduling your workouts in your calendar can help you stay motivated by making exercise a priority and by providing a clear plan for when and how you will exercise.
For example, you could schedule your workouts for the same time each day or each week. This can help you stay motivated because it allows you to plan ahead and make sure that you have time set aside for exercise.
15. Combine Entertainment And Exercise
Watching and working out can help you stay motivated by providing entertainment and variety.
For example, you could watch a workout video or a TV show while you exercise. This will be helpful because it provides a distraction and allows you to not focus on the struggles of working out.
16. Join A Fitness Challenge
Joining a fitness challenge can provide added motivation by providing a specific goal to aim for and by providing a sense of competition.
For example, you could join a 30-day fitness challenge or a 5k race. This can help you stay motivated because it provides a specific goal to work towards and a sense of competition.
17. Wear Your Workout Clothes To Bed
Sleeping in your workout clothes can make it easier to get up and exercise in the morning, which can help you stay motivated.
For example, if you usually have to take the time to get dressed before working out, sleeping in your workout clothes can save you time and make it easier to get up and get started. This can help you stay motivated because it makes it easier to get up and get moving in the morning.
18. Place Your Alarm In An Inconvenient Location
Putting your alarm out of reach can help you stay motivated by forcing you to get up and move to turn it off, which can help you get your day off to an active start.
For example, you could put your alarm on the other side of the room or on a high shelf. This can help you stay motivated because it forces you to get up and move, which can help you start your day off on an active note.
19. Listen To A Podcast
Listening to a podcast during your workout can provide entertainment and information, which can help you stay motivated.
For example, you could listen to a podcast about fitness or health while you exercise.
This will be good for you because it provides entertainment and information, which can make your workouts more enjoyable and informative.
20. Create A Workout Space
Creating a dedicated space for your workouts can help you stay motivated by providing a convenient and comfortable location to exercise.
For example, you could set up a home gym or clear a space in your living room for exercising. This can help you stay motivated because it provides a dedicated space for your workouts, which can make it easier to get started and stay focused.
21. Take Help Of A Fitness App
Using a fitness app can help you track your progress, set goals, and access a wealth of fitness-related information, which can help you stay motivated.
For example, you could use a fitness app to track your workouts, set goals, and access workout plans and fitness tips. This can help you stay motivated because it provides a convenient way to track your progress, set goals, and access helpful information.
22. Put Your Phone Away
Putting your phone in another room while you workout can help you stay focused and avoid distractions, which can help you stay motivated.
For example, you could put your phone in another room or turn it off while you workout. This can help you stay motivated because it prevents distractions and allows you to focus on your workout.
23. Do Midday Exercise
Taking a lunch break workout can help you stay motivated by providing a convenient and effective way to fit exercise into your busy schedule.
For example, you could take a walk or do a quick workout during your lunch break. This can help you stay motivated because it allows you to fit exercise into your busy schedule and helps you make the most of your time.
24. Explore Non-Gym Workouts
Going beyond the gym can help you stay motivated by providing variety and allowing you to exercise in new and interesting locations.
For example, you could try outdoor workouts like hiking or biking, or try new activities like rock climbing or stand-up paddleboarding. This can help you stay motivated because it allows you to try new things and exercise in new and interesting locations.
25. Take Rest Days
Taking rest days can help you stay motivated by providing a break from your routine and allowing your body to recover.
For example, you could take one or two days off from exercising each week. This can help you stay motivated because it allows your body to recover and can prevent burnout.
26. Replace Sugary Drinks With Flavored Water
Swapping sugary drinks for flavored water can help you stay hydrated and avoid added sugar, which can help you stay motivated to maintain a healthy lifestyle.
For example, you could try adding fruit slices or herbs to your water to give it flavor without added sugar. This can help you stay motivated because it allows you to stay hydrated and avoid added sugar, which can support a healthy lifestyle.
From Where To Start If You Are Out Of Shape?
If you are out of shape, a bigger question is are you even ready to workout?
If not, start with the basic walking and stretching exercises. Once you are in the movement, Youtube is full of content on the topic of “How should a beginner start working out?”
You can pick exercises and routines that align with your fitness goals.
Tips For Starting Your Fitness Journey:
- Set specific and achievable goals for yourself. This will give you a target to work towards and help keep you motivated.
- Consult with a healthcare professional or certified personal trainer to assess your current fitness level and develop a personalized workout plan.
- Incorporate a variety of workouts into your routine, including cardio, strength training, and flexibility exercises.
- Find an accountability partner or join a fitness community to support and encourage you along the way.
- Stay consistent with your workouts and make healthy lifestyle choices, such as eating a balanced diet and getting enough sleep.
- Be patient and celebrate your progress, even if it doesn’t happen as quickly as you’d like. Remember that fitness is a journey, not a destination.
Before you go…
The good thing is that you can do all of this on your own. No need to join a gym or hire a trainer. Check out our next article on how to motivate yourself to workout alone.