Exercise is one of the best things you can do for your health, but it can be hard to keep up. Staying motivated to work out requires making a commitment, discovering enjoyable activities, and finding an inclusive community to join. As part of your routine, remember to introduce some variety and that even small steps can add up over time.
Source note: This article uses physical activity guidance from the CDC adult activity guidelines and the CDC overview of physical activity benefits. If you have an injury or health condition, check with a qualified professional before changing your routine.
1. Set Clear Goals
Staying motivated requires setting specific goals. Without them, you could end up skipping workouts altogether. Set short- and long-term exercise goals that fit with your schedule. For example, if you don’t feel like going to the gym during a busy week, focus on finding at least 10 minutes of physical activity per day, such as three 10-minute walks or performing pushups, squats, and crunches.
Track your fitness progress using a fitness journal or app. Witnessing the fruits of your labor can be extremely motivational; plus, you can reward yourself when reaching milestones!
2. Create a Routine
People often fail to maintain an exercise routine due to lack of motivation; however, this often stems from not having a structured plan or schedule in place. Consistent exercisers create habits by setting reminders, like an alarm clock, or placing their sneakers somewhere visible to remind themselves to go to the gym.
Finding activities you enjoy can make physical activity feel less like work. Cycling with friends, taking a stroll, dancing or even watching television while walking on a treadmill are great ways to stay active while getting an effective workout in.
3. Find Activities You Enjoy
Exercise can often feel like a tedious chore; however, finding activities you enjoy, like dance classes or walking with friends, makes staying with a fitness regimen much simpler.
Some people start exercising for extrinsic motivations, like wanting to fit into their favorite jeans or train for a marathon. Others prefer intrinsic motivations such as feeling good after their workout or experiencing the sense of achievement from reaching fitness goals. Make exercise enjoyable by scheduling it into your calendar as a regular appointment and selecting exercises you find enjoyable.
4. Surround Yourself with a Supportive Community
Studies reveal that exercisers with strong support networks tend to stick with their workout plans more effectively. Consider finding a workout buddy or joining a group fitness class as an accountability measure when you feel inclined to skip workout sessions.
Bundling an enjoyable activity into your workout, like watching your favorite TV show or listening to audiobooks while walking on the treadmill, can also keep you motivated. Make a dedicated space at home where you can practice yoga or do a set of burpees. Finding motivation to exercise can be challenging, but with proper planning and strategy, it can be achievable. Here are a few strategies that may help kick-start your workout regime:
5. Reward Yourself
Staying motivated to exercise regularly will be much simpler if you recognize both physical and mental benefits from it. Reward yourself with something near enough to your target behavior so that it becomes an established habit.
Specifically, if you find yourself dozing off during a morning run, reward yourself with a hot shower and cup of coffee when finished—this will provide an immediate sense of achievement and inspire further workouts! This may give your motivation a boost, as it creates an instantaneous sense of achievement that may spur on further efforts!
6. Stay Flexible
Creating and maintaining an exercise habit can be a difficult process that takes time and flexibility to navigate through setbacks. Be kind and understanding if you find yourself missing workouts or having trouble staying motivated—that doesn’t have to be a punishment!
Make your workouts inviting and engaging to ensure they stick. Listening to upbeat music or joining group fitness classes with friends could do just the trick, while an accountability buddy or fitness community like our Sweat Sisterhood could keep you on track and help you stay motivated. Try “temptation bundling,” combining an engaging activity and physical exercise—such as watching your favorite show while walking on a treadmill or listening to audiobooks while walking—into one activity, such as watching television on the treadmill.
7. Remind Yourself of the Benefits
People often claim they lack motivation for physical exercise. In actuality, it may just be that their schedules are already full and prioritizing fitness simply isn’t top of mind.
Focus on what makes exercise beneficial instead of why it seems daunting—think about how your body feels after working out or the results you can see, such as looser jeans and lower stress levels from regular physical activity. At first, your enthusiasm may wane, but by keeping the benefits and ease of maintaining fitness goals in mind, you can stay on the path to meeting them.
8. Get Outside
Summer brings longer days and warm weather, giving us plenty of opportunities to exercise outdoors and make the most of this beautiful season! Being out in nature can both lift your mood and provide motivation to stick to a workout regimen. Combine an activity that provides instantaneous satisfaction with your workout, such as watching a show while running on the treadmill or listening to podcasts while running outdoors—known as temporal bundling—for maximum motivation to adhere to your fitness program.
Set reasonable goals when it comes to exercise. Try switching out taking the stairs for the elevator three times every week or adding 10 minutes of walking after lunch each day, as small changes add up quickly to make an impactful difference in your health and well-being.
9. Keep Track of Your Progress
Reward yourself along the way by tracking your progress, using periodic pictures or looser-fitting clothing (which could indicate progress even if the number on the scale hasn’t moved much) as visual motivators. Motivating yourself to exercise can be made more tangible through participation in an exercise challenge, whether that means 10-minute workouts or plank challenges—creating incentives can serve as powerful motivators.
Maintaining a consistent fitness routine may seem daunting at times, but it’s absolutely attainable with the appropriate mindset and strategies. Setting clear goals, discovering activities you enjoy doing, surrounding yourself with supportive community members, and staying flexible are all effective strategies for keeping yourself on track with fitness.
What to do first
Start with the lowest-risk step. If the topic is food, add something helpful before removing everything you enjoy. If it is exercise, reduce the intensity until your form is steady. If it is insurance, verify the plan document. If it is mental health, choose support over self-blame. Small, accurate steps are more useful than dramatic ones you cannot maintain.
