Staying Motivated If You Don’t Feel Like Working Out

Fitness doesn’t have to be tossed. These tips can help you bring focus and fun to your routine. Have you ever started a fitness program and soon stopped? If you have answered yes, you are not alone. Many people start fitness programs but stop when it starts to get boring or when the results don’t come fast enough. Here are some tips for you to stay Motivated If You Don’t Feel Like Working Out.

12 Tips to Motivate Yourself to Work Out!

Set goals

Start with simple goals and continue with longer-term goals to stay motivated. Remember that you set realistic and achievable goals. It is easy to get frustrated and give up when your goals are too ambitious.

For example, if you have practiced for a while, a short-term goal may be to walk 10 minutes a day, 3 days a week. An intermediate goal can be to walk 30 minutes a day, 5 days a week. A long-term goal may be to complete a 5-kilometre walk.

Make it fun

Find some sports or activities that you like and vary the routine to keep your variation. If you no longer like the workouts, try something else. Join a volleyball or softball club. Take ballroom dance lessons, go to a health club or an oriental martial arts centre. Discover your secret athletic talents. Remember, exercises don’t have to be tossed, and you are much more likely to stick to a fitness program if you have fun.

Make physical activities part of your daily routine

When it is difficult to find the time for exercises, do not fall back on excuses. Plan your workouts as you plan all important activities. You can also ‘smuggle in’ physical activities during the day. Take the stairs instead of the elevator. Walk back and forth along the sidelines when you see the kids exercising. Cycle on a stationary bike or do strength training exercises while watching television in the evening.

Put it on paper

Do you hope to lose weight? Do you want more energy? Sleep better? Control a chronic condition? Write it down. Seeing the benefits of regular exercises can help you stay motivated.

It may also be that it helps you to keep a diary. Keep track of what you did during each exercise, how long you practiced and how you felt afterwards. Keeping track of your commitment can help you work towards your goals and remind you that you are making progress.

Join forces with friends, neighbors, or others

You are not alone in this. Invite some friends or colleagues to come along when you practice. Sport together with your partner or loved ones. Play soccer with your children. Organize a group of neighbors to take fitness classes together at a local health club.

Reward yourself

Take a few minutes after each practice session to take in the good feelings that practice gives you. This type of internal reward can help you become committed to regular exercise for a long time. External rewards can also help. When you have achieved a longer-term goal, treat yourself to a new pair of hiking boots or new music to enjoy while practicing.

Be flexible

If you are too busy for a workout or you simply don’t feel like it, take a day or two off. Be mild to yourself if you need a break. The most important thing is to get back on track as quickly as possible.

Now that you have your enthusiasm back, move! Set your goals but have fun and give yourself a pat once in a while. Remember, physical activity is for life. Read these tips again when you notice your motivation disappears.

Become your own Coach

You can’t afford a personal coach? No problem! To motivate yourself to move, you can become your own coach: try to keep a diary in which you record all your efforts. Set up a training schedule to incorporate your sports sessions into your daily agenda. It is a good way to make progress and, above all, to reach your sporting goals faster. What is a good rhythm? At least twice a week, ideally 3 times a week. Another tip: view a lot of photos that encourage you to exercise and stay in shape. Pick yourself up if it becomes difficult to exercise. It may seem trivial, but if you feel that you can succeed, you only need a few words to reinforce that feeling and go all out.

Your Body

Due to a slightly elevated and therefore optimum body temperature, you perform best in the afternoon and early evening. Unfortunately, your willpower decreases during the day. This has to do with the stress hormone cortisol, which helps you get energy from your food, but the content of which decreases during the day.

Insufficient sleep can hinder your normal metabolism, so that your supply of carbohydrates is not optimally replenished, and you may run out of energy for longer periods of time, for example. By sleeping you can regain yourself. If you are struggling with sleep deprivation, your motivation to do things that cost energy will also drop.

A cup of coffee releases dopamine and noradrenaline in your brain, improving your alertness. If you take those 15 to 60 minutes before your planned training, your performance may improve. However, not everyone responds positively to caffeine, while for some the effect may last for more than four hours, possibly affecting their sleep.

With a carbohydrate-rich snack of about two hundred calories, one hour before your effort, you can also turn the tide and become motivated again. Consider, for example, an apple and a granola bar (together with good for 200 calories).


Now that you have had the opportunity to learn about 12 tips to stay motivated while working out you may be able to answer the following question: “How can you get the urge to work out once and for all?” If you are looking for healthy advice contact our Relentless Fitness Gym today.