How can you motivate yourself to work out?

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. Goals are very personal, but you can take guidance from friends, fitness professionals and others you meet in the gym if you’re not sure where to begin.

Specific and measurable goals

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

Short-term and long-term goals

Establish both short-term and long-term goals to keep yourself motivated. 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 losing a specific amount of weight 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. Rewards can range from:

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

Recognising your progress helps maintain motivation and makes the journey more enjoyable. Different people are motivated by different things, perhaps a new pair of workout trainers is your thing while your friend may prefer an amazing (but healthy) meal out.

Developing a consistent and engaging workout routine

Your workout routine can’t be boring or repetitive or you simply won’t keep it up. A consistent and engaging workout routine helps integrate exercise into your daily life, making it easier to stick to your fitness goals.

Scheduling workouts at a consistent time each day

Consistency is key to building a workout habit. 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 prevents boredom and keeps you engaged in your workouts. Mix up your routine by trying different types of exercise such as:

•   strength training
•   cardio
•   yoga
•   dance classes

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

Preparing your workout gear in advance

Prepare your workout gear the night before or earlier in the day to eliminate excuses. This is a key part of behaviour change – the prompts, or cues. 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. 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.

Working out with a friend or partner

Exercising with a friend or partner can boost motivation and make workouts more enjoyable. 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, 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
•   The opportunity to meet like-minded individuals who can motivate and inspire you

Group training brings you the expertise of a professional too and much of their training involves motivation and learning 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 H&B&me app to log your workouts and monitor your progress. Sharing your achievements with friends, family, or on social media can also provide external motivation and support.

Staying motivated involves setting clear goals, maintaining a varied and engaging routine and building a supportive environment. Practical strategies like preparing your workout gear in advance and mixing up exercise types to keep things interesting will also help. For additional support and personalised 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 your motivation will build.

Why can't I get motivated to workout?

Lack of motivation can stem from 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 a lot of people, you need to get started and into a routine before motivation will come, it won’t just arrive on its own.

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 not a failure and you can always begin again the next day if you’re not feeling ready.

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.