Do you often feel you need more energy during a busy schedule, and you find yourself having high expectations? Well, these are some common fitness challenges that can hinder your fitness goals. Even though you know the health benefits of regular exercise, including lowering blood pressure, improving sleep and brain function, and supporting metabolic health, sometimes it’s easier said than done while maintaining fitness motivation every day.
So, next time you feel a lack of motivation to work out or work up a sweat, take advantage of the benefits of exercise and try ways to maintain the fitness motivation listed in this blog. This enhanced fitness motivation will boost your body and mind and inspire you to work out. To understand fitness and motivation better, keep reading!
Table Of Contents
1. What Is Fitness Motivation?
2. How Do I Get Motivated To Do Fitness?
3. How Can I Enjoy Exercise?
4. How Do I Overcome Lack Of Motivation In Fitness?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
What Is Fitness Motivation?
Before defining what is fitness motivation, you must understand that motivation is uniquely intrinsic and varies according to perception of people. Simply stated, fitness motivation is nothing more than the desire to stay in shape. So, making plans and setting goals means nothing if you don’t want to because it must come from within. It tends to stop after a few days, even after doing everything right.
However, many of us generally believe that the end goal of exercise is to help you lose weight, improve your appearance, feel stronger, improve your mood, stay healthy, prevent diabetes, etc. Some people also try yoga for back pain relief, skin and for various concerns. This is different from why you want to exercise, which is why so many of us hit a wall. After setting goals and maybe even sticking with them for a while, individuals tend to become less motivated and wonder what went wrong.
So, it’s important to know where your motivation comes from, like whether external things motivate you or there are internal desires that drive you. For this, there are different types of motivation to consider and work on. Have a look:
Factors | Intrinsic Motivation | Extrinsic Motivation |
Personal Interest | Driven by internal desires, interests, and passions. Example: Participating in a marathon because running brings a sense of accomplishment and personal satisfaction. | Driven by external rewards or consequences. Example: Going to the gym to win a fitness competition or earn a prize. |
Autonomy | Thrives when given freedom and independence. Example: Creating a personalised workout routine that aligns with individual goals and preferences. | Responds to external direction or supervision. Example: Following a trainer's instructions during a group fitness class. |
Mastery | Seeks to improve skills and knowledge for personal growth. Example: Striving to increase weightlifting strength to overcome personal challenges and reach new goals. | Seeks rewards such as grades, praise, or recognition. Example: Completing a fitness challenge to earn a badge or certificate. |
Purpose | Finds meaning and fulfilment in the task itself. Example: Joining a running club to support a charitable cause or raise awareness for a specific issue. | Focuses on achieving specific outcomes or rewards. Example: Training for a competition to win a trophy or medal. |
You can observe the difference between intrinsic and extrinsic motivations and their influence on your fitness motivation level.
Remember, extrinsic motivators can be temporary, but intrinsic motivators tend to last longer. The Journal of Medicine and Science in Sports and Exercise supports this in a study of weight control in 136 participants. They found that people who focused on intrinsic motivation, such as self-efficacy, interest in what they were doing, and enjoyment of exercise, had the greatest success in long-term weight control. Thus, both fitness motivations are equally important.
Also Read: Do Dance Workout Exercises Really Work? Explore 5 Best Exercises!
How Do I Get Motivated To Do Fitness?
One way to maintain fitness motivation is to create an environment that supports your exercise routine. This removes some of the barriers that may hinder motivation. But there are several other ways to stay motivated to improve your fitness. Let’s have look at these fitness motivation ways:
1. Simplify Your Workouts
Preparing everything you need in advance makes your exercise routine hassle-free. Lay out your workout clothes, shoes, and equipment the night before. Plan your exercises, duration, and intensity levels ahead of time. Having a clear plan reduces decision fatigue and makes it easier to start exercising when the time comes.
2. Find What You Like
Discovering activities you genuinely enjoy or can tolerate is critical to long-term adherence. Experiment with different types of exercises, such as swimming, cycling, or yoga, until you find what resonates with you. Keep an open mind and focus on the aspects of each activity that satisfy you, whether the endorphin rush from a challenging workout or the meditative calm of a yoga session.
3. Be Good At Some Form Of Fitness
Building self-efficacy is essential for maintaining motivation. Choose one or two forms of exercise to focus on mastering, such as proper form in strength training or improving your endurance in cardiovascular activities. Setting achievable goals with weekend exercises and tracking your progress can boost your confidence and motivation as you see yourself improve over time.
4. Find Support To Stay Consistent
Surround yourself with a supportive network of friends, family, or fitness professionals who can encourage and motivate you on your fitness journey. Consider joining group fitness classes or online communities to connect with like-minded individuals with similar goals. Having someone to share your successes and setbacks with can make the journey more enjoyable and sustainable.
5. Experiment With Different Training
Don't hesitate to step out of your comfort zone and try new things. Incorporate variety into your workouts by exploring different training modalities, such as EMOM workout, HIIT, Pilates, or kickboxing. Experimenting with new activities keeps your workouts interesting and challenges your body differently, preventing plateaus and boredom.
6. Be Flexible And Adapt To Change
Understand that motivation may fluctuate, and that's okay. Listen to your body and emotions, adjust your workouts or rest as needed. Pay attention to signs of burnout or fatigue, and don't hesitate to take a break or modify your routine accordingly. Flexibility is key to maintaining a sustainable fitness regimen in the long run.
7. Reward Yourself And Continue
Celebrate your accomplishments, no matter how small, to reinforce positive behaviours. Set achievable goals and reward yourself when you reach milestones, whether treating yourself to a massage, buying new workout gear, or enjoying a guilt-free cheat meal. Recognising your progress and acknowledging your efforts can help keep you motivated and committed to your fitness journey.
8. Overcome Challenges To Stay In The Process
Expect decreased motivation, especially a few weeks into your fitness journey. Push through these periods by reminding yourself of your goals and the progress you've made. Break down larger goals into smaller, more manageable tasks, and focus on taking consistent action each day. Remember that progress is not always linear, and setbacks are a natural part of the process.
Also Read: What is the Best Time To Exercise? Know 7 Ways To Determine It!
How Can I Enjoy Exercise?
Let’s explore these ways to make your exercise fun:
1. Find The Most Enjoyable Entertainment
Music can motivate you to complete a challenging set or a long run. You can also relax while exercising while listening to a podcast or audiobook. If you’re doing cardio on a treadmill or home exercise bike, the equipment usually has a space to put your phone and watch a movie to make the workout fun. Finding the most enjoyable entertainment can help you look forward to your workout by allowing you to watch podcasts while moving your body simultaneously.
2. Find Someone In The Same Process
You must find a workout partner to play the game without the app. But that's not the only reason you need a partner. A training partner can give you the motivation you need to get through a climb, and it can also be nice to have someone you can talk to. Working out can be much more fun when someone does the same exercise and puts in as much effort as you. The energy you give off during exercise can be contagious in a good way.
3. Add New Functional Exercises Periodically
Because you keep doing the same exercises week after week, your workouts may not be as exciting as they used to be. This means it’s time to get creative with your workouts by trying new exercises like yoga, HIIT, callisthenics, running, and more. Adding new functional strength training exercises to your fun workout routine will add a much-needed layer, allowing you to enjoy the new workout more than anything you’ve done before. Feel free to challenge yourself by joining a group fitness class or trying different activities with a personal trainer.
4. Choose The Right Time For Exercises
Another part of exercise that can affect your enjoyment is how much you exercise daily. Moving your workout to early morning or right after work can quickly change how you think about exercise, significantly impacting your work-life balance. If you decide to move your training to the morning, you will enjoy it more because it will give you the energy you need to start your day. However, exercising in the afternoon after work may be more beneficial as it relieves stress and allows you to move around after a long day in your chair.
5. Wear Better Sportswear And Shoes
Believe it or not, what you wear while exercising can also lead to an enjoyable exercise experience. Wearing clothes designed for exercise can help you feel more comfortable because they are made from fabrics that are sweat-resistant and designed for movement. Since workout clothes are incredibly stylish, they also help you look great. This will make you feel better about yourself and give you more confidence in your workouts. This simple change can greatly improve your training.
6. Keep Note Of Set Targets
The next thing you can do to make exercise fun and exciting is to set some goals. There’s nothing wrong with exercising just to stay fit, but your goals can completely change your approach. Once you set a workout goal, you can track your progress at the gym. The easiest way to give up on a fun workout is to get to the point where you don’t see results – the point where you’re comfortable and dissatisfied. Goals can fuel your training, and the results you see as you get closer to achieving your goals can make all the effort worth it.
7. Alternate Diets To Avoid Steadiness
In addition to setting new gym goals, you should also consider changing your diet. Your diet mainly determines your motivation and energy to exercise. Eating foods high in complex carbohydrates, sugar, and other ingredients can make your workouts boring because you'll want to fail before you start. Changing your diet and eating foods that contain healthy carbohydrates, fats, and proteins can help you feel much better before, during, and after your workout.
Also Read: Every Step Counts: Delve Into 5 Proven Benefits Of Walking Every Day!
How Do I Overcome Lack Of Motivation In Fitness?
Note these eight effective ways to overcome a lack of motivation to exercise consistently for better fitness.
Strategies | Inclusions | Examples |
Write down the reason | Document reasons for exercising to clarify goals and reinforce motivation. Reviewing these regularly serves as a reminder of benefits like improved mood and health. | Write goals like feeling better or managing weight, and review periodically to stay focused. |
Pay attention to your feelings. | Notice the positive effects of exercise on mood and well-being to boost motivation. Recognising uplifting emotions after workouts encourages continued activity. | Note the difference in mood after exercise and use it to encourage staying active. |
Make a plan | Schedule exercise sessions in advance to establish a routine and remove decision-making barriers. Treat workouts like appointments to ensure commitment. | Block out specific times for exercise on the calendar and be prepared with a workout plan. |
Reward yourself | Offer incentives for completing workouts to enhance motivation. Choose rewards aligned with interests to encourage adherence to exercise routines. | Indulge in enjoyable activities or treats after workouts to celebrate accomplishments. |
Relieve pressure | Start gradually and reduce expectations to alleviate overwhelm. Begin with manageable activities to ease into workouts without fear of failure. | Begin with low-intensity exercises and gradually increase as confidence improves. |
Make it fun | Incorporate enjoyable elements into workouts to make exercise appealing and sustainable. Identify activities or settings that bring pleasure and excitement. | Join group classes with friends, listen to favourite music, or engage in outdoor activities. |
Incorporate it into your lifestyle. | Integrate physical activity into daily routines for consistent movement. Increase calorie expenditure by engaging in household chores, errands, or recreational activities. | Walk or bike for transportation, play with children, or take stairs instead of elevators. |
Buy nice clothes | Wear comfortable and flattering workout attire to boost confidence. Invest in quality activewear that enhances the exercise experience and motivates during workouts. | Purchase stylish activewear that makes you feel confident and excited to exercise. |
Expert’s Advice
The importance of physical training when playing sports cannot be underestimated. Lack of confidence and preparation can easily hinder you from achieving your fitness goals. As your fitness journey begins, establish a safe and effective exercise regimen, maintain healthy habits, and set specific, achievable goals. It is best to strive for sustainable improvement with fitness motivation.
Health Expert
Lavina Chauhan
The Final Say
In the end, now you understand that fitness motivation is only one part of the training process, and it’s probably the most challenging part when you’re first starting. Don’t let that motivation die, but think about what you really want beyond losing weight and looking good. People who play sports find reasons to do it because they know it improves their lives. Follow the health and fitness tips and think about what could make your life better. Then, you will find the motivation to keep going. Best of luck for your fitness journey!
FAQs
1. Is motivation important for being consistent in an exercise routine?
Yes, motivation is crucial in maintaining consistency in an exercise routine. It provides the drive and determination to overcome obstacles and stay committed to regular physical activity.
2. How can I modify fat-to-fit motivation periodically to avoid getting bored?
To prevent boredom, you can vary your workout routine by incorporating different types of exercises, such as strength training, cardio, yoga, or sports. Setting new fitness goals, tracking progress, and rewarding yourself for achievements can also keep you motivated and engaged.
3. Is there a specific fitness motivation exercise after stressful work hours?
Engaging in physical activity, such as a brisk walk, yoga, or a relaxing swim, can help alleviate stress and boost mood after a long day at work. Choose activities that you enjoy and help you unwind, allowing you to recharge mentally and physically.
4. What are the best fitness motivation tips to abide by set plans?
Some effective fitness motivation tips include setting specific and achievable goals, creating a structured workout schedule, finding a workout buddy or accountability partner, tracking progress, rewarding yourself for accomplishments, and staying flexible in adapting to challenges.
5. How can we overcome the lack of motivation to work out after readjusting the routine for a long time?
If you're struggling with motivation after readjusting your routine, try revisiting your fitness goals and reminding yourself of the reasons why you started exercising in the first place. Break down your goals into smaller, manageable tasks, vary your workouts to keep them interesting, seek support from friends or a fitness community, and be kind to yourself if setbacks occur.
References
- https://www.nhsinform.scot/healthy-living/keeping-active/getting-started/staying-motivated-to-exercise/
- https://www.nia.nih.gov/health/exercise-and-physical-activity/5-tips-help-you-stay-motivated-exercise
- https://blog.nasm.org/fitness-motivation-tips
- https://www.tonyrobbins.com/achieve-lasting-weight-loss/how-to-enjoy-working-out/
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