23 August 2024

How can you motivate yourself to work out?

Medically reviewed by Dr Francesca Haarer

Staying motivated to exercise can be challenging, but with the right strategies, you can achieve your fitness goals and enjoy the process.

This guide provides practical advice on setting and achieving workout goals, developing an engaging routine, and building a supportive workout environment

Setting clear and achievable work out goals

Setting clear and achievable workout goals is essential for maintaining motivation and tracking progress.¹ Goals are very personal, so think about what your priority is and seek advice from trained fitness professionals such as a personal trainer at a gym if you need guidance.

Specific and measurable goals

To stay motivated, you need to set specific and measurable workout goals.²

Instead of vague goals like ‘get fit,’ aim for targets such as:

run 5km in 30 minutes
attend three yoga classes per week

These clear goals give you something concrete to work towards and measure your progress.³ Goals should be achievable but also challenging and the specificity ensures you can tick them off as you achieve them, leading to multiple ‘mini wins’ along the way.⁴

Short-term and long-term goals

Establish both short-term and long-term goals to keep yourself motivated.⁵

Short-term goals, like completing a certain number of workouts in a week, provide immediate gratification and keep you on track.

Long-term goals, such as gaining muscle or running a marathon, give you a bigger picture to strive towards.

Rewarding yourself for achieving milestones

Celebrate your achievements by rewarding yourself when you reach your goals.⁶

Rewards could include:

treating yourself to a new workout outfit
enjoying a relaxing spa day

Recognising your progress helps maintain motivation and makes the journey more enjoyable.⁷

Different people are motivated by different things. Perhaps a new pair of workout trainers is your thing while your friend may prefer an amazing meal out.

Developing a consistent and engaging workout routine

Your workout routine should be stimulating and fun to help you keep up the good work. A consistent and engaging routine helps integrate exercise into your daily life, making it easier to stick to your fitness goals.⁸

Scheduling workouts at a consistent time each day

Consistency is key to building a workout habit.⁹ Schedule your workouts at the same time each day, treating them as non-negotiable appointments.

Whether it's a morning jog or an evening gym session, consistency helps integrate exercise into your daily routine.

Mixing up workout types to keep things interesting

Variety can prevent boredom and keeps you engaged in your workouts.¹⁰

Mix up your routine by trying different types of exercise such as:

strength training
cardio (such as running)
yoga
dance classes

This variety keeps things interesting, works different muscle groups and improves overall fitness.¹¹ You may have a favourite sport or favourite lifts at the gym but supplementing them with other types of exercise could help build overall fitness and prevent plateaus.¹²

Preparing your workout gear in advance

Prepare your workout gear the night before or earlier in the day to eliminate barriers.

This is a key part of behaviour change – the prompts, or cues.¹³ It's not just workout clothes you can do it with:

set out your yoga mat ahead of time
put a Post-it Note on your bathroom mirror

All these little cues help towards habit formation.¹⁴ Having your clothes, shoes, and equipment ready makes it easier to start your workout without delays or distractions.

Building a supportive workout environment

Working out alone can be empowering, but a community of supportive people around you is a great thing too. A supportive workout environment can significantly lift your motivation and enjoyment of exercise.¹⁵

Working out with a friend or partner

Exercising with a friend or partner can boost motivation and make workouts more enjoyable.¹⁶

Whether you team up with an already motivated friend or have someone on the same wavelength who needs a push in the right direction, training together has many benefits.

They can provide:

encouragement
accountability
friendly competition

This makes it more likely that you'll stick to your routine.

Research has also shown that people often gravitate towards the exercise behaviours of those around them,¹⁷ so surround yourself with motivated people and motivation will find you.

Joining a fitness class or group

Joining a fitness class or group creates a sense of community and support.

Classes offer:

structure
expert guidance
an opportunity to meet like-minded people who can motivate and inspire you

Group training also brings you the expertise of a professional who has learned motivation and inspiration techniques to spur on even the least motivated individuals.

Tracking progress and sharing achievements with others

Tracking your progress helps you see how far you've come and identify areas for improvement.

Use our app to log your workouts and monitor your progress. Sharing your achievements with friends and family or on social media can also provide external motivation and support.¹⁸

Staying motivated involves setting clear goals, maintaining a varied and engaging routine and building a supportive environment.

Practical strategies, such as preparing your workout gear in advance and mixing up exercise types to keep things interesting, will also help.

For additional support and guidance, download the H&B&Me app to help you stay on track and achieve your fitness goals.

FAQs

How do I motivate myself to work out?

Set specific, achievable goals, create a consistent routine and find enjoyable workout activities. Reward yourself for milestones and seek support from friends or fitness groups. Bringing together all of these elements should make your workouts more rewarding and build your motivation

Why can't I get motivated to workout?

Lack of motivation can stem from many things, such as unrealistic goals, boredom or lack of support. Address these issues by setting clear, attainable goals, diversifying your workouts and finding an accountability buddy or group. For many people, you need to get started with little changes and daily habits before the motivation to work out regularly will arrive.

How do I motivate myself to exercise when not feeling up for it?

On days when motivation is low, focus on the benefits of exercise, such as improved mood and energy. Start with a short, easy workout and remind yourself that some exercise is better than none. Not managing to get a workout in is okay, and you can always begin again the next day if you’re not feeling ready. It’s all about building daily habits and consistency over time.

How are people motivated to exercise?

People stay motivated through clear goals, variety in their routines, support from friends and tracking their progress. Finding personal enjoyment in activities and celebrating achievements also play key roles as you feel like you’re developing, and the workouts have a purpose in your life.

References:

Bailey R. Goal Setting and Action Planning for Health Behavior Change. American Journal of Lifestyle Medicine [Internet]. 2019;13(6):615–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6796229/
‌Garstang KR, Jackman PC, Healy LC, Cooper SB, Magistro D. What Effect Do Goal Setting Interventions Have on Physical Activity and Psychological Outcomes in Insufficiently Active Adults? A Systematic Review and Meta-Analysis. Journal of Physical Activity and Health [Internet]. 2024 Apr 1 [cited 2024 Apr 30];-1(aop):1–13. Available from: https://journals.humankinetics.com/view/journals/jpah/aop/article-10.1123-jpah.2023-0340/article-10.1123-jpah.2023-0340.xml
‌Bjerke MB, Renger R. Being Smart about Writing SMART Objectives. Evaluation and Program Planning [Internet]. 2017;61(1):125–7. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0149718916302580
‌Baretta D, Bondaronek P, Direito A, Steca P. Implementation of the goal-setting components in popular physical activity apps: Review and content analysis. DIGITAL HEALTH. 2019 Jan;5:205520761986270.
Knittle K, Nurmi J, Crutzen R, Hankonen N, Beattie M, Dombrowski SU. How can interventions increase motivation for physical activity? A systematic review and meta-analysis. Health Psychology Review. 2018 Feb 15;12(3):211–30.
‌Hajat C, Hasan A, Subel S, Noach A. The impact of short-term incentives on physical activity in a UK behavioural incentives programme. npj Digital Medicine. 2019 Sep 16;2(1).
‌Knittle K, Nurmi J, Crutzen R, Hankonen N, Beattie M, Dombrowski SU. How can interventions increase motivation for physical activity? A systematic review and meta-analysis. Health Psychology Review. 2018 Feb 15;12(3):211–30.
‌Lakicevic N, Gentile A, Mehrabi S, Cassar S, Parker K, Roklicer R, et al. Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence? Frontiers in Psychology. 2020 Oct 15;11(577522).
Wackerhage H, Schoenfeld BJ. Personalized, Evidence-Informed Training Plans and Exercise Prescriptions for Performance, Fitness and Health. Sports Medicine [Internet]. 2021 Jun 18;51(9):1805–13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8363526/
‌National Institute on Aging. Four types of exercise can improve your health and physical ability [Internet]. National Institute on Aging. 2021. Available from: https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
‌Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. Boullosa D, editor. PLOS ONE. 2019 Dec 27;14(12):e0226989.
‌Kassiano W, Nunes JP, Costa B, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of Strength and Conditioning Research. 2022 Apr 1;Publish Ahead of Print.
‌Milne‐Ives M, Homer SR, Andrade J, Meinert E. Potential associations between behavior change techniques and engagement with mobile health apps: a systematic review. Frontiers in Psychology. 2023 Sep 18;14.
‌Gardner B, Lally P, Wardle J. Making health habitual: the psychology of “habit-formation” and general practice. British Journal of General Practice [Internet]. 2012 Dec;62(605):664–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
‌Smith GSE, Moyle W, Burton NW. The Relationship between Social Support for Physical Activity and Physical Activity across Nine Years in Adults Aged 60–65 Years at Baseline. International Journal of Environmental Research and Public Health. 2023 Mar 3;20(5):4531.
‌Zou Y, Liu S, Guo S, Zhao Q, Cai Y. Peer Support and Exercise Adherence in Adolescents: The Chain-Mediated Effects of Self-Efficacy and Self-Regulation. Children [Internet]. 2023 Feb 18;10(2):401. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9955246/
Steltenpohl CN, Shuster M, Peist E, Pham A, Mikels JA. Me Time, or We Time? Age Differences in Motivation for Exercise. The Gerontologist [Internet]. 2018 Apr 23;59(4):709–17. Available from: https://academic.oup.com/gerontologist/article/59/4/709/4982585
‌Zou Y, Liu S, Guo S, Zhao Q, Cai Y. Peer Support and Exercise Adherence in Adolescents: The Chain-Mediated Effects of Self-Efficacy and Self-Regulation. Children [Internet]. 2023 Feb 18;10(2):401. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9955246/