Finding Motivation to Train
We all need exercise — at least 150 minutes a week, in fact — but let’s face it: Working out just isn’t everyone’s cup of tea. And even fitness fanatics and top-tier athletes have those days when they can’t bear the thought of hitting the gym or lacing ‘em up. It happens, and it’s real. Moving your body is one of the most beneficial things you can do for your physical AND mental health. And while it’s not only OK to skip a workout when you aren’t feeling it, if you can push past whatever is keeping you on the couch, your body will be the better for it.
Whether you’re someone who dreads breaking a sweat or a gym bunny who has the occasional off day, these expert tips will help you find the motivation you need to get up and moving.
Mix in some variation…
On the surface, variation keeps your workouts interesting and challenging. Research has also shown that having variation in your training produces a few more benefits in addition to creating motivation.
Why is variation in training important? It challenges your muscles to adapt and grow and keeps the mind sharp, focused and refreshed. Mixing it up not only keeps things fresh but might also lead you to discover a passion you never knew you had. It also helps prevent burnout, improves performance, and can be a predictor of future behavior.
Start with exercise snacking…
If you’ve ever committed to a daily exercise routine, only to stall out on day 10, you’re not alone. It might have even been a new year’s resolution at some point. For most of us, time is of the essence. Have you ever thought to yourself, “I’d workout if I could just get an extra hour of a day!”
Exercise snacks are short training sessions that typically last 5 – 10 minutes. More and more, we are discovering the numerous benefits of exercise snacking…particularly for folks who are otherwise sedentary. That 10 minutes could be first thing in the morning, anytime during the day right there in your office, right before you head home, right after you walk in the door, right before you shut the shop down at the end of the night or during a lunch break. You could probably (easily) replace 10 minutes of screen time for an exercise snack. Scheduling an “exercise snack” into your day is incredibly motivating because it makes fitness feel achievable, no matter how busy you are. An exercise snack—just 5-10 minutes of movement—reminds you that you don’t need an hour-long workout to make progress. This small win boosts your energy, improves your mood, and gives you a sense of accomplishment, which in turn motivates you to keep going. The beauty of these short bursts is that they fit into even the most hectic schedule, and once you start, you often feel inspired to do more. Momentum builds, and you’re more likely to stay committed.
Put it on your calendar…
Research shows that simply scheduling 30 minutes of exercise into your day can significantly boost your motivation to stay active. When you set a specific time for fitness, it becomes a habit, and habits drive consistency. The more consistent you are, the easier it becomes to stay motivated, both in fitness and in your career.
Find accountability…
Sometimes, we all need a little outside accountability to meet our workout goals — especially when we’re feeling so “blah” about moving our bodies in the first place. Creating accountability, whether through a workout partner, a fitness tracker, or simply by sharing your goals with others, significantly boosts your motivation to exercise by providing a sense of responsibility and commitment, making you more likely to stick to your workout routine and achieve your fitness goals. Accountability also increases the success rate of reaching fitness milestones by 75%...WOW!
Treat yourself…
Sometimes the best motivation is a little treat — but that doesn’t have to mean a post-training pizza. Instead, save your favorite podcasts each week and only listen to them during exercise. Associate training with something you already enjoy and you are more likely to want to do it. One way to get your steps in is to save your favorite show to watch while you’re doing some cardio on a machine. Not only will you remain engaged in your training (and more likely to keep going until your show ends), but you’ll also want to keep coming back to the gym in order to catch up on content. Music is another ‘treat’ you could easily factor in. Everyone you pass in the gym wearing earbuds and headphones can tell you how much of a motivating factor the music they’re listening to is – and all of them would be right!
Take Action Now – Your Future Self Will Thank You
It’s easy to push fitness to the bottom of your priority list, especially when you’re juggling the demands of a high-pressure career AND everything else outside of that. But think about this: every workout you skip, every moment you stay inactive, you’re letting valuable time slip away. The truth is, you don’t need hours at the gym to see results – just 30 minutes a day can transform your health, mindset, and quality of life. The key to staying sharp, energized, and ready to tackle your workday lies in how you treat your body. Your future self – the one who’s thriving in both work and life – is counting on the decisions you make today. Don’t let another day pass you by. Schedule that workout, find accountability, and start making fitness a priority, even if it’s just 10 minutes. The momentum will build, and soon you’ll find yourself stronger, more focused, and more resilient.
C’mon, let’s chisel! You’ll feel better, you’ll perform better, and most importantly, you’ll regain control over your time and energy. Don’t wait. Start now and see how much better life can be when you take action today.