10 fitness motivation tricks to keep you moving

Exercise is good for physical and mental health, but while we all know that, finding the motivation can be a challenge. Sometimes it’s hard to make the time or even figure out what you should do to get the results you want.

If you’re struggling to stay inspired in your fitness routine, it’s time to try some new workout and fitness motivation tricks.

Goals set

Setting goals will help you stay committed and focused on your fitness routine. Without goals, exercising can easily become repetitive or daunting. By setting measurable, practical goals, you can celebrate achievements as you progress, making it easier to find your motivation.

Try writing down what you want to accomplish (for example, do ten pushups), think of milestones for how you might get there (for example, do specific chest and arm exercises), and give yourself goals for when to meet. milestone (example: do two full push-ups in one month).

A close-up of a Southeast Asian man writing on a notepad

Set a schedule and stick to it

It’s much easier to stick to something if you have specific times set aside each week, so try to plan ahead when you’re going to train. If possible, schedule your workouts at the same time of day or on the same days of the week. You can also use this technique to plan non-sports activities, such as walking.

Having a schedule can help you feel more organized and prepared for your day and make it easier to stay motivated. Over time, your body and brain may crave that 2 p.m. strength workout.

Sync their training plans

Reward yourself after each milestone

Just as goals help you stay committed, rewarding yourself for reaching one milestone helps motivate you for the next. Whether you’re doing reps at the gym or finishing a month without derailing your schedule, reward yourself with that extra fancy coffee drink or dinner. You deserve it.

You don’t have to keep track of every part of your fitness adventure, but to record the milestones you reach, it’s a good idea to keep track of things like the type of workout you’ve completed or the days you avoided mindless snacking. This way, you’ll have a paper trail that you can point to when your brain starts thinking about skipping the next stage day.

Young woman relaxing with a cup of coffee

Be creative with workouts

If you can view workouts as a fun activity rather than effort, you’re more likely to stick with it. Find different ways to keep things fresh. Try out new forms of exercise such as dance, martial arts, or even rock climbing — just because it’s not your typical workout, doesn’t mean you can’t try it.

If you don’t know where to start, look online. There are tons of videos and blogs about all kinds of exercises for people at every fitness level.

Couple practicing acrobatic yoga in the park

take a rest

This may seem counter-intuitive, but sometimes you need to take a break from exercising. Your body is an incredible machine that needs time to rest and to recoverSo if you’re feeling exhausted, it’s okay to take a break.

If the problem is based on motivation rather than physical fatigue, give yourself some rest until you can find your drive again, but don’t let that turn into completely neglecting exercise. While you’re on the hunt for your mojo, keep walking or play an active game you enjoy.

Woman shavasana hatha yoga pose

Connect your workout to something you love

Combining exercise with a meaningful activity can make exercising feel more like an opportunity and less of a chore because it gives you the chance to do what you love most while getting in better shape.

For example, if you like fiction podcasts, pick one that you can only listen to when you go jogging or do a gym workout. Your brain may begin to combine the excitement you feel before starting a new episode with excitement for the exercise you’re about to do!

Towards a healthier and happier lifestyle

Focus on your strengths

Most people who exercise are trying to improve on a weakness, whether it’s being out of breath after a kick, or being unable to do a full push-up. While these are great goals to set, you may get discouraged or feel like you’re never “strong” right now if you’re only working on your weaknesses and then move on if you’ve improved one.

Instead, consider working on improving things you’re already good at for a session or two a week, like leg strength. You’ll only get stronger if you stick with the squats and deadlifts, and feeling good about your progress will make the pushups and lat pulls more manageable.

Senior woman in fitness class using a kettlebell

Don’t judge yourself

Self-assessment is never productive, because instead of encouraging you to try harder, it usually leads to a feeling of depression, which doesn’t increase motivation. Instead, remember that little things like skipping a workout aren’t failures — they aren’t even really setbacks. Take your budding disappointment as a sign that you’re on the right track, and jump into the next day’s workout with renewed vigor.

We are all missing a step towards building strong habits. Ask yourself why you missed that workout or why you didn’t include vegetables in that meal. If it didn’t feel right, try to remember that next time. If it did feel right, don’t judge yourself: you clearly needed a break.

Urban Fitness Group warm up before running

Focus on the positives

The best way to stay motivated is to focus on what you’ve accomplished rather than how much you have left. Exercising has plenty of short-term benefits that you can focus on, even if you haven’t quite reached that first milestone. It can help relieve tension and depression, improves your mood, brightens up your skin and improves your sleep. Think of these benefits the next time your motivation wanes, and they may be enough to get you back on track.

Young Asian woman drinking green smoothie after yoga

Have a training partner

It can be tricky coordinating your schedule with someone else, but if you can get yourself a workout partner, they can be a great source of motivation if yours is stalling. Having someone by your side while you’re working out can keep you working, give you some friendly competition, and even encourage you to show up. Be careful not to compare your progress with theirs – remember that every body reacts differently to exercise.

Not a fitness buddy? Consider participating in a team sport. You want to show up so you don’t let your team down, and you get excellent training from whatever activity you choose.

Urban basketball players holding hands and getting motivated