Do you find it hard to start a workout routine and stick with it?

You’re not alone! So many people throw in the towel because they can’t stay motivated to exercise.

If that sounds like you, here are some tips that will help you stay motivated when it comes to your physical fitness:

1. Make Your Workouts Fun

If you absolutely hate your workout, you’re less likely to stick to it. Yes, you’re probably going to hate how tiring and hard the workout is at first but if you don’t enjoy the style or moves, it’s time to find something different.

Making your workouts fun helps to keep things interesting. Instead of constantly lifting weights or running, you can try playing a sport, learning how to dance, or trying some yoga moves at home.

Even joining a gym and expanding your repertoire of exercises may be enough to motivate you!

Exercise doesn’t have to be boring and you’re more likely to stick to workout out if you enjoy what you are doing.

2. Make Working Out a Part of Your Routine

What’s the one thing that is stopping you from working out? It’s probably the excuses you are making.

Which is totally normal – we all do it! It can be hard to find time to exercise so you keep telling yourself, “I’ll do it tomorrow”.

But then when tomorrow arrives, you make excuses again.

Instead of making excuses, try to include working out in your daily routine. The more you force yourself to do it, the more it becomes a habit and you don’t think twice about getting it done.

You can also create healthier habits to support your journey to good health by doing things like taking the stairs instead of the elevator or parking further away from a building.

At home, you can combine exercise with daily activities such as doing squats while you dry your hair, walking on a treadmill while watching TV, or even dancing in the shower!

3. Set Smaller Goals

Your goals are also an important factor when it comes to finding the motivation to work out. If you aim too high, like losing a ton of weight or building a ton of muscle in a short period of time, the lack of results may cause you to give up.

Instead, start with smaller goals before progressing to long-range goals. Your goals need to be realistic and achievable.

For example, if you know you can easily walk for 10 minutes a day, start by doing this for a week or two. After that, increase the time to 30 minutes. Eventually, you may find yourself ready for a 5K walk!

Start with a baseline of what you are capable of doing and bump it up from there. Even though they are small steps, even the smallest victories are highly motivating!

For most healthy adults, 150 minutes of moderate aerobic activity (or 70 minutes of vigorous aerobic activity) is recommended per week.

If you’re not quite there yet, use this benchmark as a goal to work toward!

4. Find an Accountability Partner

As human beings, we don’t typically like to let other people down. Unless it’s ourselves – then it doesn’t always seem to be a problem!

When you have an accountability partner, you have someone with the same goals that you agree to work on together. If you don’t show up, you’re potentially “letting down” that other person and vice versa.

Plus, having someone joining you for walks, sports, and workouts makes them more enjoyable as well as encouraging. You’ll have someone by your side lifting you up when you feel like giving up.

This can be a coworker, friend, family member, or even your kid! You can join your child in dancing, walking, and playing sports.

5. Write It Down

Going back to goals for a second – it’s important to determine not only what your goals are but why you want to achieve them.

Knowing the “why” will help keep you motivated to work out!

By writing these things down, you can always refer back to them when you feel like giving up.

Also, you can keep an exercise diary and record what you did during each exercise so you can keep track of your progress.

6. Don’t Deprive Yourself

When you’re trying to get fit and healthy, the worst thing you can do is cut out things that you enjoy. The minute you deprive yourself of enjoyable (albeit, unhealthy) things, the more you want them!

Living a healthy lifestyle is all about moderation and balance. So while you’re busting a sweat with your workouts, there’s nothing wrong with treating yourself to wing night with your friends!

Think of these things as treats and they will soon cease to be a part of your day-to-day routine – but still something you can enjoy from time to time!

About the author

Avatar photo

Dr. Bola

Family physician. Works for the "man" by day, wife & mom 24/7.
Loves the work of translating "medicalese" to plain english.

Leave a Comment