Ways to Boost Your Fitness Motivation

For many, the most difficult part of training is simply going to the gym.

Often, after a long day at work (plus a long commute), the only thing you want to do is relax. And if you have a busy family, you can have all kinds of obligations that will keep you busy until you fall asleep.

So how do you find the Motivation to exercise when it’s hard enough just to get started? Fortunately, there are simple methods to exercise regularly, create new habits and overcome almost any obstacle on your journey.


Many people find it difficult to train because they set great and overwhelming goals for themselves. It’s nice to have big ambitions, but throwing too many at once only sets yourself up for failure.

Instead, start with smaller goals to build momentum and confidence, then make a 100% effort. For example, instead of trying to eat healthy 100% of the time (which can be difficult if you’re just starting out), start with only 80%.

Other large obstructed targets include:

  • Running at a certain pace
  • Lose your first 5 weights
  • Lifting a certain weight
  • A certain number of meals a week at home, cooking


You already know that small goals are superior than moving hypothetical mountains. Once you have achieved these goals, it is important to reward yourself for your hard work.

Treat yourself to a day trip to your favorite vacation, cool new workout clothes or tickets to your favorite show. Just make sure that your reward doesn’t negate the health improvements you just made (this means limiting the ice cream reward after each intensive workout)!).

Rewards make fitness more fun, positive and motivating. Plus, the right incentive could be all you need to accomplish great things.


Fitness is a long journey with a lot of ups and downs, whether you are a beginner or an Olympic athlete. If you focus only on your goal, you will take action. Indeed, you can get frustrated when all your hard work and sacrifices are still not helping you achieve the desired results, which is detrimental to your Motivation and self-confidence.

Instead, focus on the journey. Focus on the moments and efforts that lead to the goal: make sure you get enough exercise every week, eat the right number of healthy meals, get the right total of sleep, etc.

If you focus on each step, your chances of achieving your goal will be much higher.


As the saying goes: “Birds of a feather flock at the same time.”

Accompanying a trusted friend on your fitness journey can make a great difference in your success. Bring them along by going to the gym together or by sending messages to each other when you work out. You can even hold each other accountable and kick each other’s asses if necessary.

If you can’t find a partner, take training classes at your gym, Bootcamp groups or meetings to make new friends who share your goals.


It only takes a few seconds to add your workout to your calendar, but it will help you establish habits and stay consistent. When you include exercise in your schedule (no matter how long or short it is), you prioritize the workout of your day and it creates a small commitment to do it. Therefore, you should plan your appointments around your workout — and not the other way around -so that you never run out of time at the end of the day. This removes many obstacles from the exercise and facilitates its execution.


What you say has more weight than you think. For example, say things (or hear other people say things) like:

I can not.
I’m just not good at it.
It’s too hard.
I will never achieve my goals.

Unfortunately, these phrases can limit your results and become self-fulfilling statements. Start very carefully and deliberately with what you say (and think!), and try to make more positive and stimulating statements such as:

I can do it.
I strive to be in shape.
It gets easier and easier every time.
I will achieve my goals.
Change your thoughts and you will change your results.


It’s normal to feel tired and unmotivated after a long day at work; it becomes even more difficult when you get home from work, find your workout clothes, find your workout shoes, put on those workout clothes, have some water or a snack, and then you finally have to go to the gym.

Instead, take the friction of training. Keep your gym bag handy with all your essentials and bring it to work so you don’t have to make an extra trip. If you want to go jogging before work, place your running shoes, clothes and diet next to your bed so that you can do it in the morning.

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