Are you struggling to stay motivated to exercise? Life Gets busy and sometimes we get off track. I know I sure do! Do you find yourself making excuses to skip your workouts? We’ve all been there! In this video, we share our top tips for staying motivated to exercise and how to stay consistent with your fitness routine.
If only maintaining your workout routine brought as much excitement as staying updated on the latest drama involving Kim and Khloe. Unfortunately, mustering the enthusiasm to go for a run or lift those neglected weights demands more effort than simply queuing up the next episode of GUWTK.
While there are days when you spring out of bed, eager to get moving, other days present a formidable challenge in finding motivation to exercise.
Usually, when you seek a reason to skip your sweat session, you can find one. Perhaps there’s insufficient time before or after work to hit the gym, your favorite workout leggings are in the laundry, or fitness equipment and memberships appear excessively pricey. The list can go on and on if you allow it. (Of course, there are times when taking it easy is necessary; that’s where active recovery comes into play!)
However, deep down, you are fully aware that working up a sweat has the incredible ability to enhance your confidence, uplift your mood, and undoubtedly improve your overall well-being. Whether it’s a quick 15-minute yoga flow, an intense 30-minute HIIT session, or a leisurely bike ride through your neighborhood, dedicating time to move your body is always a decision you won’t regret. In the grand scheme of things, every workout you engage in brings you closer to achieving your fitness aspirations.
So, instead of depriving yourself of a rewarding exercise session, why not try some scientifically supported methods to quickly boost your workout motivation?
1. Indulge in a bit of rest and relaxation before diving into your workout routine.
Here’s the strategy: Unwind by watching your favorite episode of Friends, and then proceed to break a sweat. Surprisingly, research conducted by the University of Buffalo suggests that taking this approach can actually enhance your determination to accomplish your goals. (However, it’s important to note that this doesn’t mean you have free rein for a Netflix marathon. Limit yourself to one episode before transitioning to your workout. Just one.)
2. Listen To That Podcast Everyone’s Talking About
Make workout time more enticing by pairing it with something you actually want to do—like finally listening to your favorite podcast or the new one that everyone is talking about.
This approach is known as “temptation bundling,” a concept devised by Katherine Milkman, an associate professor at The Wharton School, University of Pennsylvania. Milkman conducted a study on students who aimed to increase their workout frequency and discovered that those who restricted access to audiobooks exclusively at the gym were 29 percent more likely to engage in exercise compared to those who could listen to audiobooks anytime. Moreover, they were 51 percent more likely to work out than students who were given $25 and instructed to exercise more.
If podcasts or audiobooks don’t pique your interest, feel free to secretly stream Netflix on your phone. (Your secret is safe with me).
Check out this article on 7 apps that will motivate you during your workouts. Trust me, it’s worth checking out! Check out this article from The Manual on the 10 Best podcasts for working out. My personal favorite is the Huberman Lab Podcast. You need to check out his You Tube Channel as well.
3. Utilize the Power of Effective Self-Talk
Self-talk is often touted as a powerful motivator, but its impact largely depends on the approach you take. Studies indicate that using the second person perspective in your internal dialogues is actually more effective than employing the first person perspective.
The next time you’re feeling lethargic, try telling yourself, “You’re going to conquer this long run,” instead of “I will conquer this long run,” or “You’ve got this, woman,” instead of “I can do this.” Believe me, it truly works.
4. Add An Element Of Competition To The Mix
Do you follow your friends on Map My Run? Or connect with them on FitBit? Start. Now.
One study of more than a million runners suggests that the more miles you see your friends logging, the more you’re likely to rack up. When the runners studied saw their friends run an extra 10 minutes, they ran an extra three, on average.
5. Create the Perfect Workout Playlist
Having the right playlist can make a world of difference in your workout. Whether you require an energizing track to kickstart your session or a motivating jam to power you through the final stretch, high-energy music has the ability to transform you from couch potato to fitness champion in no time.
To maximize your playlist’s impact, select songs that have a tempo of 125 to 140 beats per minute (BPM). That’s approximately the same pace as Britney Spears’ “Work B**ch.” According to research published in the Science of Sport and Exercise, this tempo range is considered optimal for keeping your mind focused and your motivation levels high.
6. Replay Your Personal Fitness Highlights Reel
Remember that time you absolutely crushed that bootcamp workout and felt like a superhero afterward? Yeah, pull whatever zen voodoo you need to put that memory top-of-mind the next time you’re staring down the dumbbells.
In one University of New Hampshire study, participants asked to think about positive exercise memories had higher levels of subsequent exercise than those who didn’t take a trip down memory lane. In other words, the more you can associate positive emotions with working out, the more likely you are to show up.
7. Keep Some Basic Workout Equipment Handy At Home
Invest in the basics—like a yoga mat, a set of dumbbells, and a kettlebell—and you’ll have once less excuse to skip your sweat if you don’t feel like hitting up the gym or heading to a workout class. You’ll also be well-equipped to bang out a quick at-home workout when you’re simply short on time.
If you’re not convinced it’s a worthwhile investment, know this: Researchers say that a 10-minute workout that includes just one minute of high-intensity effort can offer the same benefits as a 45-minutes jog. And even if you do a few rounds of crunches, lunges, and bicep curls at home, every bit of movement counts! Or better yet put that spare room or garage to use and turn it into a home gym.
8. Enlist Yourself A Super Fit Workout Buddy
According to research out of Kansas State University, working out with someone you perceive as more physically fit than you can help you increase your workout time and intensity by 200 percent, according to research out of Kansas State University. So yeah, grab that workout buddy ASAP.
9. Put Money In The Game
When all else fails, signing up for a gym membership or a subscription to The Peloton App, can encourage you to get into (and stick with!) your workout routine. Whenever possible, sign up for classes you’ll be charged for if you skip. This way, you know your wallet will be hurting if you cancel last minute to recline on the sofa watching Bravo.
Make a financial investment in your health and you’ll be more likely to invest your time and energy, too.
9. Get Your Activewear On
One thing that motivates me to get sweating without fail: workout clothes I really love. Toss your old stinky sports bra and high school sweats (like, right now) and treat yourself to a cute pair of leggings or new running shoes. If you feel good in your activewear, you’re more likely to get excited about breaking a sweat.
