When you first start a fitness routine, it can feel refreshing and enjoyable. But after a few weeks, many people let their motivation slip. Simple things can help you keep your motivation on those days where it feels like you aren’t making progress at all. 

Here are some workout motivation tips to get you through the tougher times. 

Photo by Anastase Maragos on Unsplash

Goals

Pretty much the only way to keep motivated in fitness or business is to set goals. Setting goals is a skill, though. You are looking to set goals that are achievable and smaller ones on the way to a bigger one. Actionable steps to achieve your goals will keep your motivation higher in weeks where you don’t see any progress. 

Each week set a goal to reach a personal best. 

Rewards

Set a reward system for each time you meet one of your goals. For example, if you manage to reach a new bench goal, or you run an extra few miles then treat yourself to a new water bottle, FitBit or those seamless gym leggings that you keep looking at. 

A reward system is a great way to keep yourself motivated because the feeling of success can be increased when there are tangible benefits at the end. 

Routine

Most people thrive when they have a routine in place. Being committed means you might find yourself having to get your gym kit on when the sun goes down, or perhaps before the sun comes up. 

The school runs, making meals, work and family life can take a pole position during the day, but when the children are in bed, and before the office opens is prime workout time. 

Mix It Up

If you are doing the same workout routine every day, it won’t take long before you get bored. Add new exercises into your routine to help keep it fresh. Once your stamina levels rise, you will soon find you have more energy to try out new activities and techniques. Adding a session of yoga into your regular weight training, or a cycle in the morning can be significant. Here are a few more great options to add something fun to your routine:

  • Dance classes or online dance tutorials
  • Yoga
  • Hula hooping
  • Football
  • Swimming
  • Tai chi

Accountability

Sometimes the best thing we can do for ourselves to tell people what our goals are. This forces us to be held accountable for what we want to do. If you say that you want to run 5 miles, your friends are likely to ask how you are getting on. 

You’ll want to report back positively, so are more likely to keep going. It works even better if your friend also has some fitness goals. You can keep each other motivated, and some healthy competition can really make a big difference to your mindset. 

Journal

Start writing down what you’ve been up to. You might not be noticing those smaller improvements in the speed you are running, or the inches you have gained or lost. This also helps when you want to get control over your eating. 

First, you will need to have a rough idea of what you should be eating each day, and how many calories and the nutrients too. Then you can start keeping track. 

This will help you feel in control and give you some personal accountability too. 

Perspective

If you are viewing workout time as time you could be doing something else, it is time to change that viewpoint. Instead of thinking as working out as something that is taking away from somewhere else, look at it in a positive light. 

If you are working out, and you have children, they will see you being active and follow in your footsteps. Consider each time that you work out, you get a healthy boost of endorphins, and they can boost your overall happiness levels. This is great for your mental health—frame working out as something that improves your life and lifestyle. 

Rest Well

If you aren’t well-rested, you won’t be able to meet the goals you have set yourself when it comes to working out. This will make the workout harder, and you are likely to feel deflated too. Make sure that you are taking real-time out to rest. 

Keeping your motivation while working out doesn’t have to be a chore. Just think of all of the positives that you get mentally, physically and emotionally from your daily workouts and the overall life improvement that you can see over time.