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How to find your motivation to exercise

Updated: Sep 5, 2023

Finding motivation to exercise can often be a challenge, but there are several strategies you can try to help you stay motivated and committed to your fitness routine. Here are some ideas:


sign stating "time for change"
time for change

Set Clear Goals:

Define specific, achievable goals that you want to reach through exercise. Whether it's losing a certain amount of weight, building muscle, improving endurance, or just feeling healthier, having clear goals can provide a sense of purpose.

Create a Schedule:

Establish a consistent exercise schedule that fits into your daily routine. Treating exercise like any other appointment can help make it a non-negotiable part of your day.

Start Small:

Begin with manageable workout sessions to avoid feeling overwhelmed. Gradually increase the intensity and duration as your fitness level improves.

Mix It Up:

Variety can prevent boredom and keep your workouts interesting. Try different types of exercises, such as cardio, strength training, yoga, or sports, to keep things fresh.

Find an Accountability Partner:

Work out with a friend, family member, or join a fitness group. Having someone to share your progress and challenges with can provide extra motivation.

Track Your Progress:

Keep a workout journal or use a fitness app to track your activities, improvements, and milestones. Seeing your progress over time can be incredibly motivating.

Reward Yourself:

Set up a system of rewards for achieving your fitness goals. Treat yourself to something you enjoy after reaching specific milestones.

Visualize Success:

Imagine yourself achieving your fitness goals and the positive impact it will have on your life. Visualization can help reinforce your motivation.

Listen to Music or Podcasts:

Create an energizing workout playlist or listen to motivational podcasts while exercising to make the experience more enjoyable.

Set a Time Limit:

Sometimes the idea of a short, focused workout can be less daunting than a longer one. Tell yourself you'll exercise for just 10 or 15 minutes, and often you'll find yourself wanting to continue once you get started.

Join Challenges:

Participate in fitness challenges or competitions, either locally or online. The sense of competition and camaraderie can boost your motivation.

Focus on How You Feel:

Pay attention to how exercise makes you feel physically and mentally. The post-workout endorphin rush and increased energy can be powerful motivators.

Visual Inspiration:

Surround yourself with visual reminders of your fitness goals, whether it's inspirational quotes, photos of athletes you admire, or images that represent your desired outcome.

Practice Self-Compassion:

Be kind to yourself and acknowledge that there may be days when you don't feel like exercising. Instead of feeling guilty, focus on making small steps towards getting back on track.


Remember, motivation can come and go, but developing discipline and consistency will help you maintain your exercise routine over the long term. It's okay to have off days, but the key is to keep moving forward and making progress.


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