How To Get Motivated To Workout
Motivation is a funny thing.
Sometimes it's there and sometimes, it just isn’t.
It can almost seem random how motivation comes and goes, ESPECIALLY when it comes to working out.
But, there is a science to motivation, specifically with regards to getting motivated to workout.
And better understanding the motivation process or cycle, can be extremely beneficial in improving your day-to-day or week-to-week motivation to get your workouts in.
So let’s get into it…
What Is Motivation?
Motivation, put simply, is the reason for doing something.
It’s the reason (or reasons) we have for performing a certain action or behaving in a certain way.
So that’s the start of this whole process of motivation, a reason.
And that reason is a very important part of the motivation process.
In many cases, lack of motivation can be attributed to forgetting that reason momentarily.
So having a strong reason driving you is extremely helpful to get and stay motivated with your workouts.
But, even with an awesome reason driving you, motivation won’t always be there.
Why is this?
Even the most dedicated people will tell you that they wake up and don't feel motivated some days.
The problem with motivation is that it is an emotion.
Just like happiness, sadness, fear, or anger.
And emotions are highly unpredictable, as a matter of fact if you google the definition of emotion, some results say that there is no scientific consensus on a definition.
Relying on an emotion to get your workouts in is a game that you are likely to lose.
It may get you to workout on occasion, but motivation alone likely will not keep you consistent.
So at this point you may be thinking…
“This guy wrote an article about getting motivated to workout, and now is saying not to rely on motivation?”
Yes, that is exactly what I’m saying.
But here are the two things you should rely on instead.
Self Discipline
Self discipline is the ability to do what you need to do, despite not necessarily wanting to.
It’s the ability to regulate your emotions, thoughts, and behaviors despite temptations and impulses.
Having strong self discipline is what will get you to workout when you don’t feel like it.
The biggest problem I see with people getting motivated to workout, is that they sit around waiting for motivation to slap them in the face.
And that’d be AWESOME if motivation just appeared whenever we needed it, but unfortunately it doesn’t work that way.
If you sit and think for a second, there are probably PLENTY of things in life that you do on a consistent basis or that you have done at one point…
That you either didn’t want to do or weren’t super motivated to do.
But self-discipline is what caused you to do that thing anyway.
The other thing you should rely on to get your workouts in is…
Habit
This is actually the order of these typically.
At the beginning, you are going to rely heavily on your self-discipline.
Maybe you have some natural motivation at the beginning, but you will hit a point where your discipline is the only thing keeping you going.
But, if your self-discipline is strong enough to keep you going for long enough, then it becomes a habit.
At that point, both your self-discipline and habit is what will continue to drive you.
The general guideline is about 2 months before something becomes a habit.
So if self-discipline can keep you going for 2 months, long enough for your workouts to become a habit?
At that point there will be absolutely nothing that can stop you.
How Does Motivation Fit Into This?
Now, motivation isn’t completely irrelevant to this conversation.
It just isn’t the starter or the driver that so many think or expect it to be.
Motivation, depending on the person or the situation, will likely be ‘sprinkled’ throughout this entire process.
The process might look something like this…
Motivation To Start —> Working Out
Motivation Eventually Fades
Self-Discipline Takes Over —> Continue To Workout
Consistent Workouts —> Visual Results
Visual Results —> More Motivation
More Motivation —> Continued Consistency/Results
Continued Consistency —> Habit Forming
And then from there, you’re on a roll and there isn’t much that can stop you.
That’s one way the process might go, in a world that’s all sunshine and rainbows.
Here is the OTHER way that the process can go, and does go for so many people…
Motivation To Start —> Working Out
Motivation Eventually Fades
Continues To Wait For Motivation —> It Never Comes
Lack Of Consistency —> No Results
No Results —> No Motivation
No Consistency —> No Habits
So as you can see, there is a KEY point in this process where self-discipline kind of becomes the ‘make or break.’
Those with strong self-discipline are able to continue to keep up with their workouts when motivation eventually fades…
Those without strong self-discipline typically see a decline in consistency when their initial motivation fades.
So if you take nothing else from this article, do NOT simply rely on motivation to workout.
And don’t use ‘lack of motivation’ as an excuse for not getting your workouts in.
The mindset shift of “I don’t feel very motivated right now, so I’m not going to workout,”
To “I don’t feel very motivated right now, but I’m going to dig down deep and do it anyway,”
Is EXTREMELY beneficial.
Now with all of this being said, there are a few practices to set yourself up for success when it comes to getting your workouts in.
Here are a few examples of simple practices that can really set yourself up for success when it comes to your workout consistency…
Lay your gym clothes out (shoes included) the night before your workout. Whether you go into the office or work from home, laying your clothes out ahead of time takes the decision of deciding what to wear out of the equation.
If you REALLY don't want to workout, tell yourself that you’re going to go to the gym, warm up, and just do the first workout. Even if you just do your warm up and the first workout, it’s better than nothing! And, in a lot of cases, once you’re at the gym and warmed up, you’re much more likely to complete the whole workout.
Try some form of a pre-workout. This is something that I don’t like to rely on, but a little bit of a pre-workout can give you that little bit of extra energy to get your workout in. Even if you don’t want to use pre-workout specifically, a pre-workout snack (such as fruit) can help give you a little extra fuel to push through your workout.
Get your peers in on your goals! Having a workout partner is super beneficial for consistency, but even just TELLING your friends about your goals can be helpful. It’s much easier to quit on yourself, but when your friends know about your goals too, this may help keep you more consistent.
And last but not least, get on a program and/or HIRE A COACH! Having a program alone is helpful so you don't show up to the gym with no plan, but also having a coach to help keep you consistent will make a huge difference in your overall consistency.
So while relying on motivation is likely an ineffective strategy in keeping you consistent with your workouts…
And relying on your own self-discipline while also creating habits are the best strategies to get “motivated” to workout.
These 5 practices listed above can also be extremely helpful in improving consistency.
Thanks so much for reading!
If you have a hard time with your workout consistency, and you want a coach to help keep you on track, check out my online coaching program!
I hope this article helps you and if you have any follow up questions (or any other questions) please don’t hesitate to reach out!
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