Select Page

Motivation - Exercise

It’s important to bear in mind that we all know the hour before the workout is worse than the workout itself.

Your exercise motivation

You’re tired, stressed and the last thing on your mind is exercise, right? If it’s raining as well this will be an extra deterrent. We understand the struggles, particularly if you’re supposed to be working out on your own. 

Sometimes you’re your own worst enemy as it’s too easy to waste mental energy figuring out whether you can be bothered. But, it’s important to bear in mind that we all know the hour before the workout is worse than the workout itself. At the end of the day, we’re not talking about running a marathon (unless that’s what you’re gearing up for…) we’re simply trying to get in our daily active minutes in the form of a 20-30 minute workout. 

Now is your time to push through those mental barriers and get out and get active! How exactly are we suggesting you do this? Keep reading to find out ways to motivate yourself and incorporate exercise into your daily routine.

What is motivation?

Motivation is the driving force of helping people achieve their goals. It can even be considered a state of desire. In relation to exercise, there is usually an end goal such as losing weight, building muscle, feeling healthier, preventing health issues and looking better. 

Motivating – Exercise Motivation

         Exercise Motivation

Motivation FAQs

How Do You Keep Yourself Motivated?

There are many ways to maintain motivation such as starting simple, seeing the good in the bad, keep learning, stay around like minded people.

How Do You Stay Focused & Motivated In life?

Staying focused and achieving your goals have many methods such as not assuming money is a motivator. Visualise your end goal and stay organised.

How Do You Get Your Motivation Back?

Revisit targets you have set yourself and and regularly review your goals.

What Causes Lack Of Motivation?

Many things contribute to lack of motivation such as setting overwhelming goals, being exhausted or having fear hold you back.

How To Stay Motivated To Workout?

To maintain your workout motivation try to make it fun, make sure a physical activity is part of your daily routine, be flexible and reward yourself for completing tasks.


Make a note of how your workout made you feel

After you have finished your exercise, make a note of exactly how it made you feel. By recording your workouts on paper, through an app or simply in the notes section of your phone, you will be able to look back and remember how each step made you feel.

Remember your energy will be boosted post-workout

 Normally exercise is skipped due to low-energy or tiredness. But ironically, completing the workout would provide you with exactly this! Exercise releases endorphins meaning you will feel stronger and happier with more energy, remind yourself of this fact when you’re experiencing a lul.

Set goals

Setting yourself goals is a great motivator, by knowing vaguely where you want to be, you have something to work towards. People work out for an abundance of reasons from losing weight, medical reasons or to make themselves feel good. Whatever your goal may be, make a note of it and set yourself steps to get there. 

Mix up your workout.

By completing the same workout over and over again you will become bored and unmotivated. Instead, try mixing it up and alternate your types of training. For example, go on a run one day, a bike ride the next, then try a HIIT workout after that. Doing this means you’re more likely to stick to your exercise regime in the long run. Exercising doesn’t have to be tedious, it can be a really fun activity to do alone or with others. Finding an activity that you really enjoy will definitely motivate you. 

Literally schedule your workouts into your calendar.

By physically putting your workouts in a calendar, you will struggle to come up with excuses. You are scheduling time with yourself and your body. This planning and organisation will help boost your motivation. One big excuse that people tell themselves when it comes to exercise is that they don’t have enough time. However, they have enough time to binge watch a series or scroll through social media. Setting aside even just 30 minutes a day for exercise can be highly beneficial. When you have set a certain time for it you are more likely to follow through. 

Have inspiration and motivational people around you.

Spend time with other gym goers or join a club! By doing this you will be better positioned to smash your targets. Also, by writing down your own personal goals and quotes of inspiration you find you can reassure yourself that working out is the best thing you can do.

Socialise as part of your workout.

Do you struggle to motivate yourself? Why not find a community of like minded people to work out with. Exercising in a group makes it easier to stay motivated. This could be a local running group or at classes at the gym such as; spin or body pump. By combining your social time and workout time you are completing two goals simultaneously! In addition to this, your friends or workout buddies can help you push through a particularly tough workout. There is a fitness group for everyone so find out what you enjoy and surround yourself with others who can help build your confidence and fitness levels. 

Fuel your body correctly.

When you regularly consume processed and sugary foods your body lacks the sufficient nutrition it needs to effectively complete workout. Try eating a more organic and natural diet that is loaded with fruit and vegetables. Also ensure you are consuming a sufficient amount of protein. Your fitness goals are more easily achievable if you’re fueled correctly. 

Tell friends and family

If you tell someone about your goals or how many times a week you plan to workout you may feel more inclined to stick to it. You will feel more accountable for your actions automatically motivating you to exercise. Getting past the initial hard work will help you reap long term benefits.

Think positively

Altering your mindset to see the brighter side of things will be a great motivator. For example, say you don’t fancy getting up to go to the gym but then you may think if you do this workout, you will be one workout closer to reaching your goal. Understanding what the obstacle is that’s putting you off and finding a way to overcome that is highly beneficial, as well as creating a plan to do so. For example, if you’re too tired after work to go to the gym why not go before work instead or at lunch time before you are too tired. 

Track your progress

Tracking your progress can be a great way to motivate yourself. Why not take measurements of your body once a month and compare it to the previous month or take progress pictures so you can physically see the progress you are making. From week to week you may not notice a difference however, comparing pictures from different months can really boost your confidence. 

Find exercises that you enjoy

Often people think they need to suffer whilst working out to see results, but that is really not true. Specific exercises can make you feel that way and push you past your limits. However, exercising the way you want to is definitely more likely to help you reap benefits. If people don’t enjoy the way they work out it’s very unlikely that they will stick to it, so choose an exercise you enjoy. There are so many activities to choose from so you’re bound to find one you like. For example, dancing, powerlifting, swimming, running or pilates. 

Don’t put yourself down

It can be difficult to consistently stick to a workout routine. So if you miss a few workouts don’t put yourself down, just pick yourself up and continue to try to focus yourself. It’s never too late to start again, some people may think that they haven’t been consistant so there’s no point in carrying on but that is definitely not the case. Ease back into your routine and then gradually up the intensity again. 

Track your steps

Measure your daily steps and set yourself a goal for how many you want to reach each day. Gradually increase your steps by a set amount each day and soon you will be at your target. To increase your steps why not park further away from the supermarket entrance, walk on your lunch break, if you are early for something take a quick walk or have a walking meeting with colleagues instead of in an office. 

Move in the morning

The morning can be the best time to tick off your workout. This is because then it is out of the way and obstacles that occur throughout the day won’t prevent your workout from happening. If the first thing you do in the morning is exercise there are less excuses and it can also motivate you for the rest of the day. You may also feel happier and more productive throughout the day. Get an early night’s sleep to help you feel more refreshed in the morning. You could also plan to meet someone at the gym so that you motivate each other to not hit the snooze button. 

Create an uplifting music playlist

Creating and updating your playlist regularly will keep you motivated to workout. Why not create a playlist for different types of workouts, such as a gym or running playlist. Listening to a great playlist whilst working out will really get you in the mood and you may even want to workout for a longer period of time so that you can continue listening. 

Are you now motivated enough to smash your fitness goals?

It is important to remember staying motivated is a challenge in itself, think of your motivation as a muscle. Each day provides new challenges and in turn different levels of motivation. One day you may not even feel like putting on your workout clothes, and another you may feel like you could run an ultramarathon… and that’s fine!

Exercising efficiently is grounded in finding a balance between fitness and recovery. Keep your goals in mind and your eyes on the prize and you will be working out before a second thought is given.

So what are you waiting for, start exercising today and motivate yourself using these useful tips. It may be tough to begin with but keep going and you will be happy that you did as you start seeing results. 

Exercise Motivation

The Little Black Book of Workout Motivation

Have you ever gotten into your car after a long day at work, and even though you promised yourself you’d hit the gym, you head straight home for the couch instead?

Exercise Motivation

No Sweat: How the Simple Science of Motivation

In No Sweat, behavior expert Michelle Segar reveals how to shatter that mindset, discover a new definition of fitness, and find fresh motivation

Exercise Motivation

Advances in Motivation in Sport and Exercise

Advances in Motivation in Sport and Exercise gives exercise psychology students and researchers the most comprehensive overview of the current state of research available.

Motivation Resources

Monday Morning Mentoring

Your Monday morning motivation for weight loss, fitness, nutrition and a healthly lifestyle

Your Membership

Your Membership to a healthier lifestyle of weight loss, nutrition, fitness and mental wellbeing

Your Experiences

Share with us all your fitness, health and wellbeing successes, trials and tribulations.

Subscribe to Our Nutrition Newsletter for Free Coaching Resources and Updates!

As an Amazon Associate we earn from qualifying purchases is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Your Motivation Exercise Motivation