How to Get and Stay Motivated to Workout

So, you started a new workout routine and you're feeling pretty pumped... at first. But then, how to get and stay motivated to workout after a few weeks go by?

You started strong and decided to make exercise a part of your life, but suddenly you find yourself hitting the snooze button instead of the gym. Don't worry, we've all been there!

It's normal to feel motivated one day and then totally meh the next. But here's the thing: consistency is key when it comes to seeing results and feeling our best.

So, how do we stick with it when the initial excitement wears off?

How do we make exercise a sustainable and enjoyable part of our lifestyle, rather than a chore we dread?

Well, let’s discover a few tips and tricks for staying motivated, from finding workouts you love to celebrating small victories along the way.

But first, let's talk about why exercise is so important in the first place. Regular physical activity can boost our mood, increase our energy levels, and even improve our overall health and wellbeing. And yet, so many of us struggle to make it a priority.

That's why we need to find ways to make exercise feel less like a chore and more like a self-care ritual. We need to find ways to make it fun, rewarding, and sustainable.

So, if you're ready to ditch the excuses and find your fitness groove, you're in the right place! Let’s explore some practical strategies for staying motivated, from setting realistic goals to finding a workout buddy.

So, let's get started and find our motivation together!

1. Listen to music

Music is a powerful motivator when it comes to working out. It can help boost your energy, lift your mood, and even enhance your performance.

But why is that?

Well, research shows that listening to music activates the brain's reward system, releasing feel-good chemicals like dopamine and endorphins. This can help create a positive association with exercise, making you more likely to stick with it.

Have you noticed that when you're listening to music you love, you're more likely to get in the zone and push yourself harder?

It’s no wonder that commercial gyms always play upbeat music. They know music is a powerful motivator and it can also help distract you from fatigue and discomfort, making those tough workouts feel a little more manageable.

Plus, listening to the right music can help you maintain a steady pace and rhythm, whether you're running, cycling, or lifting weights.

And let's not forget about the psychological boost - music can help you feel more confident and empowered, which can be so useful when it comes to reaching your fitness goals.

But what about the type of music? Does it matter what you listen to, or is it all about personal preference?

While there's no one-size-fits-all answer, research suggests that upbeat, high-energy music tends to be most effective for high-intensity workouts. Think pop, rock, hip hop, and electronic dance music - genres that are fast-paced and energizing.

Slower, more mellow music, on the other hand, may be better suited for yoga or stretching exercises.

So, how can you harness the power of music to boost your workout motivation?

Start by creating a playlist that gets you pumped up and excited. Experiment with different genres and tempos to find what works best for you. Consider making separate playlists for different types of workouts, or for different moods and energy levels.

Don't be afraid to mix it up and try new things - after all, music is a personal preference, and what works for someone else may not work for you.

2. Work Out in the Morning

Mornings can be tough. The alarm clock goes off, and all we want to do is hit the snooze button and crawl back under the covers. But starting your day with a workout can actually give you more energy and motivation.

It's true! Morning workouts can help increase your alertness and wakefulness, making you feel more focused and refreshed the rest of the day.

Working out in the morning also helps set a positive tone for the day ahead. When you tackle your fitness goals first thing, you feel a sense of accomplishment and pride that can carry over into other areas of your life.

Plus, it's a great way to get your blood pumping and your endorphins flowing, which can help boost your mood and reduce stress. And don’t forget about the sense of accountability - when you commit to a morning workout routine, you're more likely to stick with it.

Another benefit of morning workouts is that they can help you avoid the excuses that often come later in the day. You know, the ones like "I'm too tired" or "I don't have time".

When you get your workout out of the way first thing in the morning, you can't use those excuses - you've already done it! And that feeling of accomplishment can be a powerful motivator to keep you moving forward.

How can you make morning workouts a sustainable and enjoyable part of your routine?

Start by finding a workout that you love, whether it's running, yoga, or weightlifting. Then, commit to a consistent schedule and make it a non-negotiable part of your day.

Don't be too hard on yourself if you miss a day or two - just get back on track and keep moving forward. Remember, the most important thing is to find a routine that works for you and that you enjoy.

3. Keep A Fitness Journal

Writing down your workouts may seem old-school, but it really works. By tracking your progress, you can see how far you've come, identify areas for improvement, and stay accountable.

Keeping a workout journal helps you stay consistent and motivated because it gives you a clear picture of your progress. You can see what exercises you've done, how much weight you've lifted, and how far you've run.

Keeping track of your fitness journey can be a huge motivator, especially on those days when you don't feel like working out. Plus, writing down your goals and aspirations can help you stay focused and committed.

A workout journal can also help you identify patterns and habits that may be holding you back. For example, if you notice that you always skip leg day, you can make a conscious effort to prioritize it. Or, if you see that you tend to slack off on Fridays, you can create a plan to stay on track.

By being more mindful of your habits, you can make changes that will help you reach your goals faster.

To start a workout journal, just grab a notebook or download a fitness app, and start tracking your workouts. Write down the exercises you do, the weight you lift, and how you feel. Take progress photos and measurements and track your progress over time.

Don't worry too much about perfection - the most important thing is to make it a habit and have fun with it.

4. Make Time to Treat Yourself

When we're working hard to reach our fitness goals, it's easy to forget to take care of ourselves. But rewarding yourself and pampering yourself is essential to staying motivated and consistent.

Think about it - when you're working out regularly, you're pushing your body to its limits, and that can be tough! Your muscles are sore, you're feeling tired, and sometimes you just want to give up.

But if you know that you've got a reward waiting for you, it can be a huge motivator. Whether it's a massage, a relaxing bath, or a new workout outfit, giving yourself something to look forward to can make all the difference.

Pampering yourself can also help you feel more connected to your body and your fitness journey.

When you take the time to stretch, foam roll, or get a massage, you're showing your body that you care about it and appreciate all that it can do. And that can be a powerful motivator!

Plus, when you feel good physically and mentally, you're more likely to stay on track and reach your goals.

Start rewarding and pampering yourself. Try setting aside some time each week to stretch, foam roll, or take a relaxing bath. Give yourself a massage or get one from a professional. Buy yourself a new workout outfit or a fun fitness accessory.

Do something that makes you feel good and that you enjoy. Remember, self-care is not selfish - it's essential to staying motivated and reaching your fitness goals!

5. Meditation

This may surprise you: meditation! It is a wonderful way to ground ourselves and focus on inner self.

When we think about working out, we often focus on the physical aspects - the exercises, the routines, the sweat.

But what about our minds?

Meditation can be a powerful tool to help us stay motivated and focused on our fitness goals.

When we meditate, we're not just quieting our minds - we're also training ourselves to be more present and aware. And that can be a great thing when it comes to working out.

Think about it.

When you're in the middle of a tough workout, it's easy to get distracted and lose focus. But if you've been practicing meditation, you're more likely to stay present and push through those challenging moments.

Meditation can also help us connect with our why - the reasons we started working out in the first place.

When we take the time to reflect on our goals and aspirations, we can tap into a deeper sense of motivation and purpose. And that can carry us through even the toughest workouts.

Plus, meditation can help reduce stress and anxiety, which can be major roadblocks to staying motivated.

Try taking just a few minutes each day to sit quietly, focus on your breath, and reflect on your goals. You can use a guided meditation app or simply sit in silence.

The most important thing is to make it a habit and be consistent. Trust the process… the benefits will be worth it - and you might just find yourself more motivated and focused than ever before!

6. Get outdoors

There's something about fresh air, sunshine, and nature that can make exercise feel less like a chore and more like an adventure. And that can be a major motivator!

Exercising outdoors can also help you mix up your routine and try new things. Whether it's hiking, biking, swimming, or simply going for a walk or run, there are so many options to choose from. And that variety can help keep things interesting and prevent boredom.

Also, being outdoors can be a great way to clear your mind and reduce stress - which can be a major roadblock to staying motivated.

Another benefit of exercising outdoors is that it can help you connect with your body and your surroundings in a way that feels more natural and intuitive. When you're not stuck in a gym, you can move freely and explore new places.

You might find yourself feeling more energized, more inspired, and more motivated to reach your fitness goals.

Try taking a short walk or jog around your neighborhood, or finding a local park or trail to explore. You can also try outdoor fitness classes or join a recreational sports team.

The most important thing is to find something you enjoy and that keeps you moving... the fresh air and sunshine will do the rest!

7. Have a Workout Partner

When we're exercising with someone else, we're more likely to stay motivated, accountable, and inspired. And that can make all the difference in reaching our fitness goals.

Having a workout partner can help us stay motivated in so many ways.

For one, it's harder to hit the snooze button and skip a workout when someone is counting on us to show up. We're more likely to push ourselves harder and try new things when we've got someone cheering us on.

And let's be real - exercising with a friend can be way more fun than going it alone!

But the benefits of having a workout partner go beyond just motivation. When we're exercising with someone else, we can also learn from each other, share tips and advice, and get support and encouragement when we need it.

We can celebrate each other's successes and help each other through tough times. And that can create a powerful bond and a sense of community that makes our workouts feel more enjoyable and rewarding.

So, how can you find a workout partner who's right for you?

Start by thinking about your fitness goals and what you're looking for in a partner. Do you want someone to hold you accountable and push you harder, or someone to provide support and encouragement?

Look for someone who shares your goals and values, and who has a similar schedule and fitness level.

Having a workout partner can be a powerful tool to help us stay motivated and reach our fitness goals. Don't be afraid to reach out to a friend, family member, or coworker and ask them to join you on your fitness journey.

You might just find that having someone by your side makes all the difference in staying motivated, inspired, and committed to your workouts.

8. Be Your Own Fitspiration

The way we talk to ourselves matters, and using positive self-talk and self-motivation words can have a great positive impact on us. When we're kind and encouraging with ourselves, we're more likely to stay motivated and inspired.

Think about it - when you're in the middle of a tough workout, what do you typically say to yourself?

Do you encourage yourself to keep going, or do you criticize yourself for not being good enough?

Using positive self-talk can help you stay focused and motivated, even when things get tough. Try using words like "I've got this!" or "I'm strong and capable!"

Positive self-talk can also help you reframe challenges and setbacks.

Instead of beating yourself up over a missed workout or a slip-up, try using self-motivation words like "I'll get back on track tomorrow" or "I'm doing the best I can." This can help you stay positive and motivated, even when things don't go according to plan.

Start by paying attention to your inner dialogue - what are you saying to yourself, and is it helpful or hurtful? Sometimes we are our worst critics.

Then, try using positive affirmations or mantras to stay motivated and inspired. You can write them down on sticky notes, say them out loud, or even create a motivational playlist to help you stay on track.

Remember, the way we talk to ourselves matters - so let's use kind and encouraging words to help us reach our fitness goals!

9. Try New Healthy Foods and Recipes

Food can be such a powerful motivation to reach our goals. Of course, we are talking about foods that support your goals and nourish your body.

When we're eating healthy, delicious foods, we're more likely to feel energized and inspired to keep moving. And trying new healthy recipes and foods can be a great way to keep things interesting and prevent boredom.

When we're stuck in a rut and eating the same old things every day, it can be hard to stay motivated. But when we're trying new recipes and foods, we're more likely to feel excited and engaged. And that can carry over into our workouts, too!

When we're eating healthy foods that make us feel good, we're more likely to want to keep moving and stay active.

Trying new healthy recipes and foods can also help us discover new flavors and ingredients that we love. And that can make healthy eating feel less like a chore and more like an adventure.

Even more, when we're cooking and preparing our own meals, we're more likely to feel connected to our food and our bodies. And that can be a powerful motivator to keep us moving in the right direction.

You can start by browsing cookbooks or food blogs for inspiration.

Try searching for recipes that feature ingredients you've never tried before, or cooking techniques that are new to you. And don't be afraid to experiment and try new things - that's where the magic happens!

Remember, food is fuel for our bodies, and when we're eating healthy foods that make us feel good, we're more likely to stay motivated and inspired to work out. So, let's get cooking and try some new healthy recipes and foods! Our taste buds - and our bodies - will thank us.

10. Create and Organize your Workout Space

When our homes are comfortable, inviting, and supportive of our fitness goals, we're more likely to feel inspired to keep moving. And redecorating your home and creating a workout area can be a great way to do just that.

When we're surrounded by clutter, chaos, and uninspiring decor, it can be hard to stay motivated to work out. But when we're surrounded by beautiful, uplifting decor and a dedicated workout area, we're more likely to feel energized and focused.

Even more, having a workout area in our home can make it easier to fit in a quick workout, even on busy days.

Creating a workout area in your home can also help you establish a consistent routine and make exercise a priority.

When you have a dedicated space for working out, you're more likely to use it - and that can help you stay on track and reach your fitness goals.

And if you think about it, having a workout area at home can save you time and money, and make it easier to fit in a workout, even on days when you can't make it to the gym.

So, how can you start creating a workout area in your home? Start by thinking about your fitness goals and what you need to achieve them. Do you need a mirror, a yoga mat, or a set of weights?

Then, choose a space in your home that works for you - it could be a spare room, a corner of your living room, or even a section of your garage.

Finally, decorate your space with uplifting colors, inspiring quotes, and beautiful decor that makes you feel good.

And the best part? Creating a workout area in your home doesn't have to break the bank!

You can start small, with a few basic pieces of equipment and some inspirational decor. As you go, you can add more elements that support your fitness goals and make your workout area feel more welcoming and inviting.

How to Get and Stay Motivated to Workout

Staying motivated to work out is a journey, and it's okay to take it one step at a time.

Remember, it's all about finding what works for you and making exercise a habit that you love. Whether it's finding a workout buddy, trying new recipes, or creating a workout area in your home, there are so many ways to stay motivated and inspired.

Don't be too hard on yourself if you miss a workout or two - just get back on track and keep moving forward. And don't forget to celebrate your successes, no matter how small they may seem. Every workout, every healthy meal, and every step you take towards your fitness goals is a victory.

Remember why you started working out in the first place, and let that motivation carry you through the tough times.

Keep moving, keep sweating, and keep shining - You got this!