Want to understand how to encourage yourself to exercise? Then you are in the right place.
Even although you may understand the benefits of exercising, it is still hard to find the motivation to do it when you are not in the mood. But by setting achievable goals and establishing a routine, you can regain your momentum.
Our guide provides practical advice to help boost your motivation and get you back into a training routine, no matter how long it has been since your last training session.
How To Motivate Yourself To Exercise:
1. To increase your motivation to exercise, make a list of achievable goals and keep them visible.
Consider your reasons for wanting to exercise and set specific fitness goals with clear deadlines. This list should include both short term and long term goals, such as having the ability to do 50 sit-ups and ultimately run a marathon. It’s important to avoid making your practice solely focused on appearance as this can lead to discouragement.
Instead, focus on achievable goals and avoid comparing yourself to unrealistic expectations. It is also important to start with manageable goals and work your way up to more challenging ones, rather than setting unattainable goals that may lead to disappointment.
2. Change your mindset by replacing the word “must” with “want”.
Using “must” or “must” makes it harder to start exercising, so focus on your goal and remind yourself why you are motivated to exercise. If you end up thinking “I should run, but I don’t want to,” try reframing your thoughts by reminding yourself of a selected goal such as “I want to feel stronger and more confident, and running today will help me achieve that.” .”
3. Invest in some fashionable workout clothes.
If you only have a limited number of workout clothes, you’ll likely miss your workout if you have not done your laundry. Splurge on a few pieces of athletic wear that you love and get thrilled about wearing them during your workout.
Comfortable, well-fitting shoes are important to stop injury and enhance your sporting experience. Don’t skimp on quality, as cheap shoes that do not fit properly can cause a wide range of physical problems.
If buying new gear is not an option for you, try asking a gym, team, or organization to borrow equipment. They may be willing to provide you with equipment to try on before making a purchase.
Note that sports equipment can be expensive, so buy what you can afford. You can start by buying several pieces at a time and trying to find sales.
Keep your workout gear out of sight, such as on a chair or table, so the idea of exercising is at the forefront of your mind.
4. Give yourself a reward when you successfully complete an exercise or achieve a new goal.
Choose something that will cheer you up when a workout gets tough otherwise you feel like staying on the sofa.
Your snack can be anything that gets you excited, like buying a smoothie, binge-watching your favourite show, or buying that new pair of shoes you have at all times wanted.
5. Consider finding a sports partner if you prefer to have some responsibility.
Some people are content to exercise alone, but others may find motivation from exercising with a friend. You can arrange to work out together, or simply check in with one another at the end of the day to see if you have both hit your goals.
Chatting with friends can help you overcome obstacles that stop you from exercising. Explaining why you missed a gym session will let you reflect on the root cause, whether it is self-doubt, stress, or feelings of being overwhelmed.
Joining a group fitness class can provide a supportive community that will motivate you to stay active.
6. Create a workout playlist of upbeat music that will motivate you to get moving.
Studies reveal that music with a beat range of 125-140 bpm is best suited for exercise. Choose a high-energy song with a powerful beat that you can dance to while you work out (1).
Start playing your workout playlist as you get ready to mentally prepare yourself before starting your exercise routine.
7. Set a target of exercising 3 times a week.
By setting realistic goals like this, it increases your chances of survival because you will not feel discouraged if you miss a day. In fact, when you exercise without feeling stressed, you may even be inspired to exercise more than your goal.
On average, aim to do 150 minutes of cardio a week, and incorporate strength training into your routine at least 2 times a week.
8. Incorporate cardio and strength training into your training plan.
It’s important to balance cardio, which increases endurance, with strength training like lifting weights.
Some workouts offer both, such as Zumba or circuit training.
By combining strength and cardio, you can achieve both at the same time. Incorporate exercises like jump squats, burpees, and mountain climbers into your cardio routine. Crossfit or circuit training is another choice.
It’s okay to start with just one type of exercise, depending on your fitness level. You can start with a straightforward walk or 15 minutes of strength training from YouTube. The goal is to have a balanced workout, but start with what works for you.
9. Work exercise into your daily schedule.
With a busy lifestyle, it is important to prioritize your workouts like you would any other important task. Work them into your calendar such as meetings or appointments with the doctor and make them a non-negotiable part of your day.
You do not need to allocate hours for your practice. Even a brief 20-minute session can be effective. Break it down into 10 minutes of intense exercise followed by a 10 minute shower, and you are good to go!
10. Sign up for a fitness class to stay motivated.
Making a financial commitment to classes is a terrific way to increase your motivation to exercise. Even if you must pay for missed classes, it can be a useful motivator to attend.
Fitness classes also provide a supportive community and benefit from expert instruction to help improve your shape. Choose a class that combines cardio and strength training, such as circuit training or Crossfit (2), or find a class that fits your specific interests, such as yoga, spin, kickboxing, or dancing.
11. Start with a manageable training session.
Don’t push yourself too hard by starting long workouts right from the start. Start with an achievable goal, such as doing 10 jumping jacks and 10 push-ups. Then, gradually increase the number the next day adding another 5 of every exercise and including 10 squats.
12. Set achievable goals during your regular practice.
The idea of working out for 20 minutes on the treadmill can be overwhelming, particularly if you feel tired after only two minutes. Instead of focusing on the whole workout, set intermediate goals for yourself, such as going for 3 minutes, then 5, then 7. If necessary, adjust your pace during the workout to make sure that you can continue and reach your goal.
13. Use motivational techniques like making a deal with yourself if starting out is difficult.
When it comes to exercising, getting started can be the most challenging aspect. If you are having trouble getting started, consider making a deal yourself. Promise yourself that you’re going to only wear sports gear, no further commitments.
Next, convince yourself to step outside and stretch, complete a warm-up exercise, or hit the gym.
14. Find an activity you like for your workout.
Exercise does not at all times must be limited to standard sports like running or lifting weights. As long as you are active, you improve your health. Find a physical activity that you really enjoy, like rock climbing, swimming, or dancing, and use it as your sport.
Doing short dance sessions in your living room a few times a day can even help you get fit. Other fun exercises can include Tai Chi, Zumba, parkour or even participating in an amateur sports team.
15. Mix up your exercise routine to stop boredom.
Doing the same activity every day, such as jogging or following a certain exercise video, can become monotonous and demotivating. To keep your body challenged, switch between different forms of exercise, like running one day, lifting weights another, and swimming on the weekends. This helps to avoid hitting a plateau and keeps your workout interesting.
16. Track your fitness journey by writing down how you feel and your progress in a journal.
Writing down how you feel after each workout can serve as a motivator when you feel like you are losing motivation to exercise. By reflecting on your progress, you can see how far you have come and how well you feel exercising.
For example, you could write something like, “I have finally broken my personal mile record! I feel energized and strong, and I think I can still improve.”
To encourage yourself to exercise, it is important to find activities you enjoy and alter up your routine to keep yourself challenged. Setting mini goals during your workout and writing down your progress and how you are feeling in a fitness journal can even help.
Scheduling time to exercise in your day and signing up for fitness classes are other ways to encourage yourself. You can even start with a brief exercise and bargain with yourself if you are having trouble getting started.
Overall, it is important to find a balance of cardio and strength training in your routine and make exercise a precedence.
Thank you for reading this article on how to encourage yourself to exercise and I actually hope you take my advice into action.
I wish you good luck and that I hope that its content has been a good help to you.