Self-discipline is a powerful tool to stick to your training, but it doesn’t hurt to add in these 6 ways to increase motivation to workout. Even when you’re following a fitness plan or enjoying your time at the gym, there are times when we have a bad day, may wake up tired, or have to stay back at work which cuts into your gym session. The good news is, making minor adjustments can increase your motivation to workout.
1. Increase accountability
Sometimes keeping our goals to ourselves doesn’t have the same affect as telling a friend does. There are several ways to keep yourself accountable to motivate you to workout. As well as telling a friend or family member of your plans to workout or a new fitness plan you’re following, having them actually join you will strongly influence you to workout. Oftentimes it’s easier knowing you have someone with you.
Furthermore, you won’t want to let them down by not showing up! Other creative ways to increase your accountability is to film a YouTube series to capture your fitness journey, hire a personal trainer to get the most out of your workouts, or pay for a fun workout class (oftentimes you will not be refunded your money if you cancel too late!).
2. Learn a skill
If you’re trying to increase motivation to workout, learning a skill in depth like boxing or pilates might just be the motivation you need. A good way to exercise regularly and stick to a plan is by joining a class or studio that offers the workout you like.
Whether it’s automatically paying/signing up for the same class each week, or joining a course that is offered, such as an 8 week beginners program to learn your skill of choice. The opportunities are out there and it’s time for you to search for them online and sign up!
3. Lay-out your workout clothes the night before
When you lay out your clothes the night before, it leaves you with no time to contemplate in the morning whether to workout or not. Preparation is key (and add a dash of motivation) to ensure you go ahead with your planned workout.
When you’ve laid out your clothes and shoes and know where you’re going and what you’ll be doing, there’s nothing to think about, making getting out of bed and into your workout easier.
4. Workout in the morning
As implied in the step above, another good way to workout is to get it over with fast! The best way to do is this is to bring it forward into the morning and just do it (as Nike would say). As the day passes, you might find yourself too busy at work to take that lunch break, or fighting the 3pm slump. No matter what your day looks like, work or no work, exercising in the morning means the rest of your day is free for whatever it is you need/want to do.
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5. Listen to music (the right kind for you)
Listening to music can increase your motivation to workout, as well as increase the intensity of the workout itself. And your music choice may change depending on the type of workout, but ultimately, listen to music before your workout if you’re lacking motivation.
I like chill hip-hop when I do LISS cardio (low-intensity steady state) such as walking, and heavy rock music when I’m lifting weights or running up a hill. Quite the difference! Listen to different music as you exercise and see which genres have the best effect on your workouts. You’ll be exercising consistently in no-time just to listen to the music and get the high you felt from working out simultaneously!
6. Remember your ‘why’
Although it’s easier said than done, similar to the visualisation technique, your motivation should be internal. This means, that your motivation stems from an inside goal, such as wanting to accomplish something and feel proud of yourself, wanting to become healthier, or increase confidence in yourself. Examples of external motivation may be a monetary reward for completing a workout, or gym member of the month.
These external factors are great motivators, however the internal factors will push you through times of wanting to throw in the towel. Remember why you started and utilise the visualising techniques above the acknowledge the good and the bad of exercising or not exercising will feel like and do to you.