How to Stay Motivated to Workout

Okay, so you're ready to finally take control of your physical and mental health with a workout routine. You're ready to lose weight, get fit, and make healthy choices that keep you physically active, give you more energy, and improve your sleep. You've read the stats, you'd joined the gym... now the only thing left is getting the motivation to stay consistent.

But wait. Getting started isn't the hard part; it's keeping going, which is challenging.

We all know that it's very easy to start a workout plan with enthusiasm and good intentions, only to hit a wall a few weeks later. Whether it's the temptation to skip a workout or the overwhelming feeling that progress isn’t happening fast enough, everyone has faced the biggest hurdle there is to a new exercise plan: getting the motivation to exercise long enough to actually achieve your fitness goals.

But maintaining that drive is key to long-term success. The good news is that motivation can be cultivated. This blog explores practical strategies that anyone can use to reignite their workout motivation—and keep it alive for the long run!

Why do we lose motivation to exercise?

First up, why do we actually have this problem in the first place? Surely, if regular exercise gives us an energy boost, helps us live longer, and helps us with weight loss, it should be easy to do?

Well, it turns out that things aren't that simple. Factors like an irregular routine, difficulty finding the time, and also a perceived lack of enjoyment all make sticking to an exercise routine challenging. It isn't that our bodies want us to be unhealthy, it's that we as humans like to stay comfortable in the short term, even to the detriment of our goals.

One of the key things that impacts our motivation is our idea that we like it. The less we exercise, the more physical activity becomes a burden, the harder it is to find motivation and stay on track over the long term. But the good news is that the converse is also true. Evidence suggests that the more we workout, the better we feel, the more we want to work out in the future.

However, getting to this stage is hard. With a new exercise routine, consistency is key to keeping going. If you can motivate yourself to overcome the first hurdles, then you're on track to make your new workout part of your daily routine.

So, How Can I Stay Motivated to Workout?

It all comes down to that age-old dilemma: How can you control your mind over the matter to reach your fitness goal?

Well, here are seven tips from our expert trainers to keep you motivated in exercising and eating healthy, even over the long term.

1. Set Realistic, Achievable Goals

At the heart of staying motivated is goal-setting. You know, we often feel overwhelmed when they set fitness goals that are too big and too fast. Imagine someone who's just started working out but has the big goal to lose a whopping 30 pounds in two months. While losing weight is admirable, it's vital to set realistic goals that you can do in a timeframe that suits you.

The key to staying motivated is breaking those lofty goals into smaller, more manageable ones and spreading them over a realistic timeframe, too. For example, instead of focusing on losing a large amount of weight, a more achievable goal might be to work out three times a week for 30 minutes. Success builds momentum, and small victories along the way can be incredibly motivating. In that way, you take your non-scale victories into something much more than simply lowering the number on the scale, and you'll find you'll stick to it for the long haul, too.

Setting a goal of working out three times a week, taking a walk every morning, or attending fitness classes once a week might seem simple, but having these smaller, manageable goals creates a sense of achievement.

This is the same method that personal trainers at Svetness use when guiding clients. Our expert trainers help you break down overwhelming fitness aspirations into daily, achievable tasks that are easier to commit to and celebrate. By reaching small milestones, the motivation to keep pushing forward only grows.

2. Make Your Workouts Enjoyable

The best way to lose motivation is to treat physical exercise like a chore. Let’s be honest—if you dread their workout, you'll always find excuses to avoid it. But what if you switched that mindset around and actually looked forward to it?

We all prefer doing something that we actually enjoy, so if that Monday 6am cycling class fills you with dread, don't go! Instead, find a good activity you can do with friends, like a dance class, an evening walk, a yoga session, or even a treadmill session with your favorite TV show.

If you can find ways to enjoy your workout and make it fun, you'll be able to stick to it for longer and not focus on what you dislike.

3. Find Some Form of Accountability

At Svetness, we have a saying: 'When self-motivation fades, accountability steps in.' Having someone to share your fitness journey with can be an absolute game-changer. Think about a friend or family member who motivates you to get out of bed early for a morning run or a personal trainer who expects you to show up for your session -- you might be willing to let yourself down, but the chances are you'll not let them down as easily. Plus, there's something to be said for a dose of healthy competition.

Having a workout buddy or trainer not only makes the experience more enjoyable but also ensures you’re less likely to bail on your exercise plans. Even if you don’t have a physical workout buddy or an at-home personal trainer, a fitness app or an online community can serve as your accountability partners. Logging your progress, joining challenges, or sharing achievements with an online group can give you that extra push to stay committed.

4. Track Your Progress. Always.

Hands up if you track your workouts?

Tracking progress may seem simple (or tedious), but it’s an incredibly powerful motivator. Whether it’s keeping a workout journal, using an app, or simply noting how much stronger or more energetic you feel, tracking progress allows you to see the tangible results of your hard work.

You see, one of the biggest reasons we might lose motivation isn't because we don't enjoy the workout, or we have such a busy life that scheduling time is a challenge (although they're all reasons we hear often at Svetness!) The truth is that some people simply don't think that their hard work is making progress.

This can be incredibly demotivating, and has a severe impact on how long we'll stick at a new routine.

However, if you regularly track, you might notice you’re able to lift heavier weights in your next session or run a little faster each week. This measurable improvement is what keeps you motivated. Small wins like this are worth celebrating, and every success—even a small one—fuels the desire to keep going.

5. Celebrate the Small Wins the Most

While it’s important to reward yourself for major milestones, don't forget those small wins. Showing up for a workout when you didn’t feel like it? That’s worth a celebration. Run an extra five minutes? High five!

You see the big goals are only a series of small goals, and every milestone you hit is a step towards exactly what you're working out to achieve.

6. Don't Listen to Your Mind!

Motivation can be more mental than physical. Mental barriers, such as fear of failure or self-doubt, can sabotage even the best-laid workout plans (and even the most experienced athletes).

You might find yourself facing a workout after a stressful day at work, for instance. Now, you could either think to avoid your workout and use that stress as an excuse, or double down on the fact that stress makes your stress less impactful.

Either way, it's all about how you frame that workout in your mind: The more you reframe something in regard to its benefits, the more you'll find that it's easier to motivate yourself.

7. Make Sure to Reward Yourself

Finally, when motivation runs low, rewards can keep things interesting. Positive reinforcement works wonders when it comes to creating and maintaining new habits. There's huge value in setting a reward for completing a week of workouts—whether it’s new workout clothes, a massage, or even a cheat meal (ice cream counts as healthy fats, right?!)

A reward system makes working out something to look forward to rather than a task you dread. This helps sustain motivation over the long haul, and every reward acts as a mini-celebration of hard work.

Svet's Final Thoughts

Ultimately, we know that staying motivated to workout is not about having endless energy or willpower. It’s about setting yourself up for success through small, achievable goals, finding joy in the process, leaning on others for accountability, and rewarding yourself along the way. Motivation isn’t a constant—it ebbs and flows. But with the right tools and mindset, you can keep moving forward on your fitness journey.

And if you need that extra push, Svetness personal trainers are always ready to help you stay on track. By providing personalized guidance, accountability, and the variety needed to keep workouts engaging, they make sure motivation becomes a habit, not just a momentary feeling.

Take that first step today. The hardest part is just starting.

How to Stay Motivated to Work Out: Hire a Personal Trainer!

If you’re ready to take control of your health and keep yourself motivated for good, it’s time to see what a personal trainer can do for you. Check out Svetness and discover how our personalized programs can help you smash your fitness goals, one session at a time. Schedule your free assessment now.

FAQs

I want to lose weight, but I find it difficult to stay motivated. How can I stay on track?

Keep yourself motivated by hiring a personal trainer to keep yourself accountable, setting yourself realistic and achievable goals, and celebrating your small wins. You've got this!

What is the best exercise routine to keep me motivated?

Whether you've been instructed to exercise by a healthcare professional or whether you're simply looking to exercise more as a personal goal, the number one exercise routine to keep you motivated is the one you enjoy the most.

How does exercise help with my physical and mental health?

Exercise helps your body keep itself healthy and gives you a boost of endorphins that improves your mood and improves physical health, too.

Can a personal trainer help me with an exercise program to keep me on track?

Absolutely. Hiring a personal trainer is a wonderful way of finding the support you need to stay on track. An at-home personal trainer from Svetness can easily fit around your lifestyle, helping you keep motivation for the long term and becoming a convenient part of your health and fitness regimen.