12 Tips to Boost Your Exercise Motivation

Top statements I hear about exercise are:

“I lose motivation and can’t seem to stick to an exercise plan.”
“I don’t feel comfortable with working out. I don’t know what to do…so I end up skipping it”.
“I hate exercise”.

We ALL need to exercise. Physical Movement is a daily nutrient needed for good health & functioning. But so many people don’t or they “yo-yo” exercise.

How do we break out of that cycle?

You have to do more than just want or think about it. Most people think Attitude drives Behavior, and that is not completely false. But what really is the case?
Behavior drives Behavior.

You must put specific actions in place in order to have results or see change. Yes, this is weird, uncomfortable and challenging at first. But with anything, the more you do it, the more natural it becomes.

Action-based Strategies are needed for Behavior Change. Behavior Change leads to new Habits. Habits create Routines. Routines lead to long term change and sustainable changes! So…Big lifestyle goals need to be “chunked down” to weekly and daily behaviors & actions.

So, your long term goal is to have a consistent workout routine (regardless of aesthetic goals). What will you do to implement this? How will you stick with it?!

Here are my Top 12 Tips to Improve your Exercise Motivation:

Figure out your WHY. Before you get moving, sit down & do some self-reflection and goal setting.
What made you want to start exercising? What are your health goals? Why do you want these? How would your life change if you achieve those health goals?
THIS is your Why. Long term fitness enthusiasts will tell you their Why goes beyond the physical. Having a reason to exercise beyond an aesthetics or weight loss goal will help you stay consistent for the long term.
Write these down & keep them visible on a daily basis. Seeing them will increase your motivation to get moving!
Schedule it. Look at your calendar and find times that have the best opportunity to exercise. Plan it out like any other appointment. Carve out time, whether that’s 1 hour or 3 20-minute movement breaks during the day. Point is…make it a priority in your day.
Be Realistic. Mornings work great for some, as it starts their day off right & they’re less likely to skip it later. But not a morning person? Maybe a lunch hour workout would work best for you.
Play around with different scenarios and you will find what is sustainable.
Have a personalized routine that you follow (specific exercises and detailed programming to match your goals.
Make it Visual: have your equipment all together, pack your gym bag the night before, lay out your clothes etc.
Aim for Consistency over Perfection. Exercise should be a daily part of your routine, but start where you can and want to. Not exercising at all? It is not realistic (or safe) to start working out every day for an hour plus.
Pushing too much, too fast can lead to burnout (mentally and physically) and increase risk of injury. Have you ever “gone hard” one week at the gym, only to be too sore and tired and skip the next two?
Avoid the urge to go all out at once. Start slow and increase your variable (frequency, duration, and intensity) over time.If you’re new to exercise, start with 3 sessions a week at 30 minutes.
Choose lower impact exercises, such as walking versus running, strength training using bodyweight versus a high intensity group class like OrangeTheory etc.
Recruit a trainer and/or coach. They can help you stay accountable to sessions but also teach you basic exercises and proper form to ensure safety and effectiveness. Keep in mind a trainer & coach can be the same person, but not they’re not always one in the same.
It is ideal to find someone that is both. They have the education to teach you about body mechanics, form and structuring a program AND also provide the motivation & accountability to guide you to better lifestyle habits. They check in with you on your sleep, nutrition, stress management, etc. True transformation happens outside of the training session!
Get Support. Seek out a family member, friend or fellow gym member and share your health goals. Plan to work out together or have them check in you to keep you accountable to your sessions.
Find something you enjoy and that is sustainable for you long term. Exercise can & should be fun! There are SO many different ways to move. That is the beauty of exercise and fitness. One plan does not fit all!
Change it up! It is also totally okay (and normal!) to change up your exercise. Loved running before but dreading it now? Maybe a dance class or trying resistance training might sound interesting to you. Mix it up and keep it interesting! Trying out different things will change you physically and mentally, and have you looking forward to exercise, versus dreading it.
What gets Measured Gets Managed: Keep a journal or specific exercise calendar with your exercise. Use this to track progress, repeat past workouts, improve on time/weight/reps from past lifts; this can keep you motivated to push yourself!
Reflect & Re-Assess: At the end of a given time frame (I like weekly and monthly markers) reflect on what went well? What can you improve on? Are there patterns that occur (like a certain day of the week you prefer to do active rest, or a specific exercise you really enjoy?) Use this to make changes to your plan if needed.