Pete RohlederWhen I am struggling to find the motivation to work out, I sometimes think of the training montage from Rocky IV.
You remember- Rocky is training in snow-covered Russia, using nothing but what he has in a shed, all to the musical overlay of “Hearts on Fire.”
Just the thought of it makes me want to put this laptop down and start chopping wood. It’s intense and electrifying, and the best part is, he seems to transform his body in this 7-minute segment.
I think many of us believe that’s what motivation is- a continuous flow of energy, drive, and a feeling of invincibility that will merit immediate, lasting results.
Then, reality sets in, filled with struggles, obstacles, and conflicts that disrupt our flow and impinge on our motivation to work out.
What was once exciting is now dull.
What once was easy, is now difficult.
Trying to get to the gym has become daunting, and workouts that once were exhilarating are now grueling.
Or, you want to start, but you don’t feel it, and you’re not motivated enough to do it.
Motivation is defined as “the general desire or willingness of someone to do something.” So, if you think about it, we are always motivated, because there is an underlying reason why we choose to do something.1 If you decided to sit and watch Netflix instead of working out, your desire to relax outweighed your desire to train. It’s not that you didn’t have the motivation to work out; you were more motivated by something else.
So, what are we really talking about here? It comes down to discipline.
We must develop the habits and routines that will provide us the best path to the results we want.
If you want to transform your body, it will not happen unless you work out consistently and nourish the body appropriately. Some days are more exciting than others, but discipline is a focus on continually moving toward what you want, even when it is inconvenient and difficult.
TO IMPROVE YOUR MOTIVATION TO WORK OUT, FOCUS ON BOOSTING YOUR DISCIPLINE WITH THESE 7 WORKOUT MOTIVATION TIPS:
#1 Set reminders
Sometimes we need a little nudge. Maybe it’s Post-It notes in places that will trigger our memory or notes in your daily planner. For most of us, our entire life is on our phones, so reminders in them are the easiest way to recall what we need to do.
#2 Schedule it
Many of us have our entire week planned. If it’s in the schedule, it’s easier to make it part of your daily routine. Routines become habits, and healthful habits can keep us on the straight and narrow with our health and fitness goals.
#3 Plan ahead
Decreasing our barriers to success can drastically improve our motivation to work out.
If you need to work out first thing in the morning, set out your clothes the night before so you can immediately get dressed and jump into training. You could even sleep in your workout clothes to avoid the obstacle.
If you work out later in the day or after work, pack your clothes the night before, so it’s an easy “grab and go” when you’re out the door.
At night, look at your plans for the next day to see if any conflicts would interfere with your scheduled workout time and adjust to accommodate. If time constraints or your schedule will make it challenging to complete your workout, change up the training session, so it’s more convenient to complete.
The list goes on, but the point is apparent- plan to decrease the obstacles in your way for you to work out.
#4 Invest in it
It goes without saying that if we invest in something, we tend to care more and spend extra time involved in it. Many things in our lives are mundane until we add purpose to it.
If you always have the mindset of “getting through a workout”, you’ll most likely resent the idea, and it will kill your motivation to do it. Instead, attempt to find purpose in it. Maybe it’s taking the time to understand more clearly why you need to work out, or why one exercise is better than another one. Perhaps it’s setting a specific goal for this upcoming workout, or calling to mind all the incredible benefits working out has on your health, fitness, and longevity.
By investing in the process, it helps find meaning in your efforts and reinforces the discipline needed to persevere.
#5 Associate working out with something pleasant
Sometimes we need a mental pick-me-up. When it comes to motivation to work out, sometimes combining our efforts with something enjoyable can help us get over the hump. I’m not saying we should always have rewards in place, but sometimes they can be beneficial.
For example, save one of your favorite nutritious foods for your post-workout meal, so it will give you something to look forward to after your workout. For me, I love my post-workout blended smoothies. They are crazy dense in nutrients as well as macro-balanced, and I genuinely look forward to them after my workouts. That little pleasant addition makes the whole experience enjoyable for me.
#6 Make working out an enjoyable routine
Working out is work, and there is no way around it. However, if we add some enjoyment to the routine, it can make the difficult tasks easier to complete.
Add a “fun” exercise you enjoy to the end of your routine or wear some gear or clothes that make you feel good about yourself. Watch some videos on YouTube that get you excited to work out or create a music playlist that pumps you up. I usually make a weekly playlist for my workouts based on where I am in my program, as well as my mood. The genres vary, but one this is certain- I always look forward to my new weekly playlist!
Working out needs to be a lifestyle, so find a way to make it an enjoyable part of our life!
#7 Seek out resources if you’re struggling
Sometimes our habits are challenging to overcome, and we may need to seek counsel or guidance. Ask a friend to join you to keep each other accountable or find some resources that address your issue. A great one with regards to discipline is The Power of Habit, by Charles Duhigg.
More To Movement also provides resources so you can effectively improve your movement, health, and fitness, so don’t hesitate to browse the content to find tips that resonate with you.
If you’re beginning and need a few pointers, read my post about starting an exercise program HERE. It’s a great place to start!
With some effort, these seven attainable, productive tips can help you improve your discipline. And with an increase in discipline, you’ll likely see in improvement in your motivation to work out.
What are some ways you find the motivation to keep moving?
[1] Harris, R. (2011). The confidence gap: a guide to overcoming fear and self-doubt. Boston: Trumpeter. https://www.actmindfully.com.au/product/the-confidence-gap/
Pete Rohleder
