Advertising
Advertising

Last Updated on August 27, 2020

7 Strategies on How to Motivate Yourself to Work out

7 Strategies on How to Motivate Yourself to Work out

Maybe you like hiking in the park, taking in the sights and sounds of nature. Or perhaps you like to push yourself with spin classes and work up a real sweat. Maybe basketball at a local recreation league is your thing. Only you know how to motivate yourself to work out with your favorite activities.

But even though you enjoy these activities, and you like the way you feel when you are doing them, you haven’t been able to muster up the energy to participate lately.

There’s a catch-22 that often happens when you’re wanting to work out, but you’re not in the mood. Working out will boost your mood and make you feel better[1], but because of your current mood, you don’t want to work out.

Does this conundrum sound familiar?

Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break this cycle.

How can you get started?

Here are 7 strategies to help you learn how to motivate yourself to work out.

1. Don’t Get Sucked Into the Black Hole of the Couch

As soon as you come in the door from work, get your workout clothes on and hit the door again. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand, and don’t get pulled into the trap.

Advertising

It’s a simple law of physics—Newton’s first law: An object at rest tends to stay at rest; an object in motion tends to stay in motion. You can nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and find a workout to keep you moving.

2. Find an Accountability Partner

Studies show that having an accountability partner greatly increases your exercise frequency and success[2]. Talk to some of your friends and find someone who has the same schedule as you, and you’ll find it easier to motivate yourself to workout.

If you want to know more on how to choose an accountability partner, check out this article.

Maybe you have a friend who would love to hike in the early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

If a friend isn’t doing the trick, consider hiring a personal trainer for a month or two to get you into the habit of being accountable with someone.

3. Make Yourself Accountable

If you want to learn how to motivate yourself to work out, commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness—but only two.

Advertising

For example, let’s say you have a fitness goal to go to a spin class after work on a Tuesday, but a family member calls whose car broke down, and you have to go assist.

You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary, external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

If you can stick to 30 days of this plan, it should feel more like a habit going forward as you reap the benefits of having more energy.

4. Integrate Some Mini-Movement Into Your Day

If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterward. But sometimes, it seems difficult to get out of that sedentary rut.

One solution is staying in touch with your body all throughout the day. Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements.

Stretching and doing forward bends or side bends are great ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back. Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

Office stretches help you learn how to motivate yourself to work out

    For some quick office stretches, check out this article.

    Advertising

    These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more so that you will be more motivated to exercise with some bigger, longer, “real” workout sessions.

    Think of them as appetizers and your workout as the big meal.

    5. Eat Something Fresh

    Speaking of a big meal, what we eat and drink is related to how we feel, so if you don’t know how to motivate yourself to work out, start with a healthy snack. If you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack or a little salad with dinner.

    Sometimes, we’re so busy that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself, which, in turn, will make you think about those same kinds of choices when it comes to exercise.

    Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to workout.

    6. Create an Alter Ego

    It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an alter ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

    How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t.

    Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way—he’s ready to throw on his sneakers and go for a run!

    Advertising

    7. Drink Lots of Water

    Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. However, if you’re busy all day at work, and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

    Drinking water boosts mood and decreases fatigue. One study in particular found that “restricted water intake resulted in a significant increase in thirst and a decrease in contentedness, calmness, positive emotions and vigor/activity”[3].

    Drinking water, therefore, is one of the simplest, most effective ways to boost your motivation if you’re learning how to motivate yourself to work out.

    Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract its dehydrating effects.

    Final Thoughts

    How are you planning to stay motivated and get going this week?

    Motivate yourself to work out—pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

    You can use any of the above strategies to get you back on track and make it to the finish line.

    You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow—go get your sneakers on!

    More on How to Motivate Yourself to Work out

    Featured photo credit: Jonathan Borba via unsplash.com

    Reference

    More by this author

    Paige Bainbridge

    Pilates Instructor, Wife, Mother, Blogger/Writer, Community Activist in Nashville, TN

    10 Ways to Boost Your Workout Motivation

    Trending in Fitness

    1 How to Lose Fat and Gain Muscle to See Results Fast 2 How to Start Exercising Right Now (And Stick to It) 3 7 Interval Training Exercises Best for Beginners 4 7 Strategies on How to Motivate Yourself to Work out 5 11 Resistance Band Exercises for Legs

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

    Advertising

    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

    Advertising

    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

    Advertising

    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

      Advertising

      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

      Read Next