Are you struggling to feel motivated during your fitness journey? Are you frustrated by this lack of interest? You are not alone in your struggle. Fitness motivation can be difficult to maintain.
Full schedules, unrealistic goals, access to resources—these are all factors that can interfere with your workout motivation. Although these challenges can feel overwhelming at times, there are ways to work through them. Check out our top 5 tips for staying motivated during your fitness journey.
Top 5 Fitness Motivation Tips
1. Get to Know Yourself
Did you know you can customize your workouts to fit your needs and your interests?
One of the biggest reasons individuals struggle with fitness motivation is their desire to do what others are doing. They follow a celebrity routine or hold unrealistic goals for themselves. Looking for ways others are successful doesn’t necessarily mean it’s right for you, though.
Getting to know what’s unique about you and your needs is an important first step on your fitness journey. Find your strengths and understand what you like. This will help you determine the best workouts for you. It is also the best way to start and stick to a plan that works. Ask yourself questions like:
- Do I like the outdoors? Do I prefer the indoors?
- Am I sensitive to hot or cold weather?
- Do I like to sweat?
- What is the best time of day for me to exercise?
- Do I enjoy workouts by myself? Do I like working out with others? Both?
- Do I like instructions?
Once you know the answers to these questions, you can use your answers as a guideline for choosing the best workouts. Here is an example: Let’s say you don’t like to sweat, but you want to feel warm from a workout, raising and increasing your cardiorespiratory fitness. You don’t have to go jogging. Instead, try pilates or yoga. Take a bike ride and enjoy the breeze. You will be more motivated to complete a workout if you tailor it to your own wants and needs.
Here are some other ways you can enjoy a workout:
- Does silence bother you? Listen to music or a podcast to keep yourself motivated during a workout.
- Enjoy the water? Call your local high school’s PE department to see if they have open swim times for the public.
- Do you enjoy dancing? Check out dance classes in your local area or try Zumba! Classes are a great way to experience community and try new things. Here are some other class ideas: yoga, Pilates, kickboxing, HIIT interval, aqua aerobics, strength training, core, step, spinning.
Ultimately, enjoyment amplifies workout motivation. Let yourself enjoy the journey as you aim to reach a specific goal. Need help finding the right workouts? A personal trainer or a health coach can be a great help when starting your fitness journey. Contact Joy to learn more.
2. Set Goals
Once you understand what kind of workouts suit your needs, it is important to set goals. Goals give you something to work towards. It is easier to maintain fitness motivation when you are pursuing a larger purpose.
Ask yourself “what” and “how” questions instead of “why”. This will help you process and come up with a realistic plan. Here are some examples:
- Running a race
- Working toward a 1, 2, or 5-mile walk
- Feeling stronger
- Building strength
Once you have a general idea of what you want to accomplish through your workouts, evaluate. How can you achieve these goals? This is where the SMART framework comes in.
3. Make SMART Goals
SMART is an acronym that will help you set realistic goals for your fitness journey. Often used in a business context, this acronym provides a framework that helps you create and evaluate effective goals. SMART goals are:
Whether your goals are simple or complex, the SMART framework can help you set up a plan for achieving them. Here is an example:
I want to drink more water.
- S: I want to improve my health by staying hydrated.
- M: In the month of April, I will drink 1.5x more water than I drank in March. In March, I drank 5 cups of water per day. In April, I will drink an additional 2.5 cups per, resulting in a total consumption of 7.5 cups of water per day.
- A: I am increasing my water consumption in a small, manageable increment. Each morning, I will measure how much water I need to drink, and I will finish it by the end of the day.
- R: Hydration is linked to many health benefits, including improved digestion and joint lubrication. This will contribute to improved overall health.
- T: One-month framework.
As you can see, the SMART framework helps you make a plan to achieve your goals. Keep in mind, some goals require additional preparation. For example, if you are looking to finish your first 5k, half marathon, or full marathon, it is important to plan ahead. Check out races in your local area or nearby states. Once you register and have a race date, start training. Make certain your body is prepared, as this will reduce your risk of injury. Here is an example of a running-related SMART goal:
I want to finish a 5k.
- S: I signed up to participate in a 5k. By the time I participate in the race, I want to be comfortable jogging for the whole three miles.
- M: Currently, I am comfortable jogging for 1 mile before I need to take a break. The 5k is in four months. I will increase my jogging stamina by half a mile each month leading up to the 5k. After four months, I will be comfortable jogging the full three miles.
- A: I jog three days a week, and I am comfortable with jogging mild distances. I will gradually increase my jogging distance, so I can jog for longer periods of time without stopping.
- R: I want a more active lifestyle. Preparing for a race will give me accountability and a sense of accomplishment.
- T: I will achieve my goal in time for race day.
Once your goal is SMART, you can make a plan to achieve your goals. Working towards these goals can help with fitness motivation. Do you need help setting and reaching your SMART goals? Hire a trainer. Contact Joy today.
4. Avoid Shame Talk
Nothing hurts your fitness motivation more than shame talk. Stick to the goal you have and block out the unnecessary noise. Don’t let the mind rattle with untruth.
When we miss a milestone or we take longer to reach our goals than we’d planned, there is a temptation to fall into shame. It is easy to see our perceived shortcomings as negative reflections of ourselves. Here is the problem: Successes and failures do not determine our worth.
The truth is, we’re all human, and we all fall short of our expectations at one point or another. This is no reason to give up. Give yourself some grace. Be kind to yourself. Here are some phrases to refer back to when you are struggling with shame talk.
- Remember you are capable.
- The word impossible really says, “I’m possible.”
- Love yourself. You are worth it.
- Stay focused and extend grace.
Give yourself room to make mistakes, and take things in small, realistic steps. You will be surprised by how quickly you can achieve your goals.
5. Have a Support System
Your fitness journey is not a journey you have to take alone. Surround yourself with people who will support you. These people can help hold you accountable, and they can be there for you when you need to work through emotional issues. This kind of support helps you maintain your fitness motivation.
Here are some ways you can include your support system in your journey:
- Work out with a friend. This can be as simple as taking a walk together. It can also be a larger commitment, like taking a class together.
- Tell a family member you are headed out to work on your goal. This keeps you accountable, and it provides an opportunity for further conversation. (i.e. Talk about how you’re doing; tell your support system how they can help.)
- Hire a trainer for extra support.
Hiring a Trainer to Keep You Motivated
Do you need help setting goals and making plans? Do you struggle to stay motivated on your own? A personal trainer can provide the encouragement, accountability, and guidance you need to achieve the results you want. Whether you need a trainer to get you started, or you want a trainer for the long haul—consider hiring a trainer near you.
Are you looking for a personal trainer in the Winona Lake and Warsaw, Indiana area? Personalized Fitness for You has you covered. As a fitness enthusiast, Joy is passionate about maintaining a healthy lifestyle. She aims to help women of all ages improve their total wellness, focusing on the spirit, mind, and body. She meets women virtually or in person.
SPECIAL PROMOTION: 5 Personal Trainings PLUS ONE FREE=$199 ($315 value )
Is it your first time with Personalized Fitness for You? Contact Joy for a free consultation. First-time clients also have access to our $199 six-session special. This package will give you a feel for what virtual training is all about with interactive, customized 30-minute workout sessions with Joy. In-person training is now being offered as well. Choose what fits best for you.
Fitness Motivation is Possible
If you’re feeling discouraged on your fitness journey, know that you’re not alone, and you can regain your fitness motivation. Try new workouts. Set realistic goals. Have your friends join you. Most of all, treat yourself with kindness and enjoy the journey.
Joshua 1:9 Be strong and courageous :)
Joy Grout, the owner of Personalized Fitness For You, has more than 30 years of fitness and health experience, supported by a degree in Therapeutic Recreation. She has worked with a variety of populations in clinical and community-based settings, and she possesses various certifications from national fitness organizations. Her diverse set of experiences allows her to focus on your individual needs and design a program specifically for you. Joy offers effective virtual training sessions and in-person training sessions from Winona Lake, Indiana. Joy meets women wherever they are in their journey or stage of life, and she helps them dig deep to find their inner strengths and skills.