We are all aware of regular exercise and physical activity’s positive effects on our bodies, minds, and spirits. But occasionally, our inner voice encourages us to work a few more hours or order takeout instead of working out. Following through on your plan to prioritize health and go to the gym might be challenging when this occurs. So, how to motivate yourself to work out? You may thus be more consistent if you have a list of inspiring ideas and methods. We’ve listed 8 top-notch ways to motivate yourself and remain on track to achieve your fitness objectives.
8 Best Ways to Motivate Yourself for Workout
Is improving your exercise routine one of your New Year’s goals? Having a hard time getting started? It might be challenging to start and maintain a new exercise regimen if you’re still not a fitness enthusiast.
But there are several ways to Motivate Yourself to succeed. Try these 8 ways to motivate yourself to get out regularly that are supported by scientific research.
Change Your Thinking
If you’re struggling to stay motivated to exercise, it might be time to shift your mindset. Instead of seeing workouts as a chore or the hardest part of your day, think of them as essential self-care. Focus on feeling healthy and strong, not chasing unrealistic goals. Exercise should boost your happiness and energy, not drain you.
If your workouts feel negative, try switching up your routine or changing how you view them. When you see exercise as valuable “me time,” you’ll start looking forward to it. Research even shows that positive memories of working out can inspire you to keep going. With so many exercises to choose from, find a routine you enjoy and look forward to doing!
Give In to Enticement
Not talking about junk food or TV binges—though a little indulgence is okay! Sometimes, a small reward can boost your motivation to exercise. For example, buy workout clothes you love and only wear them when you exercise. Or save your favorite music, podcasts, or audiobooks for gym sessions.
A study on “temptation bundling” found that combining a guilty pleasure, like listening to gripping audiobooks, with a productive activity like exercising, led to more frequent workouts. Participants were given iPods with audiobooks they could only use at the gym, and it worked! After the study, 61% said they’d even pay for gym-only access to such devices. Try this trick with your favorite entertainment to make exercise more enjoyable!
Make Simple Goals to Motivate Yourself
Setting simple goals is key to turning your fitness intentions into lasting habits. Don’t set yourself up for failure by attempting workouts beyond your ability or expecting quick results. As the Mayo Clinic advises, “Keep your goals realistic and achievable.” Overambitious goals can lead to frustration and giving up.
Adults should aim for 150 to 300 minutes of moderate aerobic activity, like brisk walking or dancing, each week, according to the U.S. Department of Health and Human Services. The best part is that any amount of activity is beneficial.
Plan Out Your Training
Exercise should be part of your daily routine, just like any other important task. If finding time is a challenge, don’t rely on excuses—schedule your workouts like appointments.
By starting your day with exercise, not only can you make it a priority, but you can also enjoy the satisfaction of checking it off your list early. Join a morning workout group, take your dog for a brisk walk, or bike to work. Adjusting your sleep schedule might reveal the energetic morning person in you.
If mornings aren’t your thing, stay active during the day. Avoid long periods of sitting, take the stairs, and make time for your workout before relaxing in the evening. And if you miss a workout, don’t stress—just get back on track the next day.
Include Resistance Workouts
If you’re not doing resistance training yet, it’s time to start. A study on older adults found that it boosts exercise motivation. Researchers had 104 healthy people aged 65 to 75, who weren’t very active, follow a resistance training plan. After nine months, participants enjoyed exercise more and became more active, and nearly half kept up the training on their own. So, it is obviously one of the best Ways to Motivate Yourself.
Resistance training doesn’t just improve motivation—it’s essential for staying healthy and strong as you age. It helps maintain muscle, increases your metabolism, reduces body fat, and improves balance and coordination. To keep it effective and interesting, mix things up. Use free weights, resistance bands, machines, or your body weight to work all your muscles.
Put a Stake
Money often makes things more serious, even with exercise. In one study, 57 adults with a BMI between 30 and 40 aimed to lose weight through diet and exercise. Two groups got financial rewards, while the control group did not. The groups with cash incentives lost much more weight, proving that money can be a powerful motivator.
If you need a push to work out, try betting on yourself. Use apps that pay you for reaching fitness goals. Or create your system—put money in a jar or donate to charity whenever you skip a workout without a valid excuse. Signing up for an expensive gym or fitness class can also keep you committed—you won’t want to waste that money!
Be Competitive to Motivate Yourself
A good support group can help you reach your goals, but when it comes to exercise, competition often works better. A study divided participants into four exercise groups: one focused on support, one on competition, one combining both, and a control group exercising alone.
In the support group, the whole team earned rewards for collective success. In the competition group, rewards went to individuals. The combined group competed as teams against others.
The results showed that competition boosted physical activity more than support alone. However, the group that combined competition with support performed the best. Healthy competition is key. Don’t compare yourself to a marathon runner if you’re just starting to jog. Instead, compete with yourself—try to beat your times or do a few more reps. Setting personal records and seeing your progress might be the only motivation you need!
Use a Training App
Numerous fitness applications are available, including exercises that include bodyweight circuits and challenging interval training to yoga and Pilates. Use a single app to plan daily exercises that target various fitness objectives. For instance, weight training on Wednesday, yoga on Tuesday, cardio on Monday, and so on.
Should Taking Rest also be one of the ways to motivate yourself?
The truthful response to the preceding query is that we at times don’t feel like being effective. That is very natural and acceptable.
Not even the most insane fitness enthusiast maintains motivation all the time. This is because we are human, not robots with an energy supply that is already much too electric.
Take a rest, then. For a change, try focusing on anything else, or nothing at all. Listening to a podcast while taking a long walk with my pet is my favorite way to unwind.
The Ultimate Line to Motivate Yourself
Setting out a period in your day to prioritize fitness is the first step in finding the drive to work out. Try one (or two, or three, or even all eight!) of these ways to motivate yourself the next time you’re considering skipping your workout!
It’s simpler to overcome a fitness slump than you would imagine, particularly if you have the resources you need to get back on track.
Frequently Asked Questions
What are some ways to get motivated?
Some top Ways to Get Motivated are:
- Try to find time each day for exercise.
- Making exercise an attractive part of your day increases the likelihood that you will begin moving.
- To make it more enjoyable, engage in things you enjoy.
- Make it social.
- Get onto the right track if your routine is interrupted.
- Monitor your progress.
What are the ways to motivate yourself for 100 % of your time?
So, how to motivate yourself for 100% of your time? Try a variety of motivational strategies, such as visualization, mindfulness exercises, or the Pomodoro Technique, which involves working in little spurts interspersed with pauses. Continue to evaluate your progress regularly. Thinking back on your accomplishments might help you stay motivated and remind yourself of your potential.