15 tips for staying motivated to work out

Today, I had a great day at the gym.  I actually had planned to go tomorrow, but I needed a little time out of the house before I went to teach today.  So I popped over to the Y this morning and ran/walk a comfortable 4 miles on the treadmill.  It felt awesome.

Many days at the gym don’t necessarily go like this though.  Some days, it’s hard to find the motivation to get out there and kick butt.  You’re tired, you want to just lounge at home, you need to run errands – and the list could go on and on.

For those days when you aren’t feeling motivated, I’ve put together 15 tips for staying motivated to work out.

1. Find a fitness friend

Enlist the help of a friend or coworker who loves exercising, and set up times to work out together.  Accountability and friendship are great tools in sticking to your goals.  Plus, if you’re competitive you may find you push yourself more when you’re exercising with a partner.

2. The 10 minute rule

Put on your workout clothes and sneakers and commit to doing just 10 minutes.  If you feel like going home after that, go ahead.  But most of the time, you’ll see the hardest part was just getting out the door – once you’re there, you’ll probably want to continue.

3. Sign up for a race or event

Sign up to train for a road race, triathlon, crossfit competition, or some other type of event.  Having a goal to work towards can help you stick to your schedule.

4. Add some new tunes

Put some new music on your I-pod – those upbeat tracks can help you push through!  A few personal favorites:  “Heart of a Champion” by Nelly, “Bossy” by Kelis, “Break my bank” by New Boyz.

5. Switch it up

If you feel like boredom is contributing to a lack of motivation, consider switching up your routine.  If you normally run indoors, get outside and explore your neighborhood.  If you are always on the elliptical, change it up and try a spin class.

6. Treat yourself

Make a deal with yourself – check off a certain number of workouts (you set a goal that works!), and treat yourself to a (non-food) reward.  Maybe a new workout tank top, some compression socks, a mani/pedi or a massage.

7. Invest in a trainer

Even as a personal trainer myself, I like to occasionally invest in another trainer to lead me through a workout in the off-season.  It helps for two reasons – a) when I’ve paid that money, you better believe I’ll be there ready to work out as I hate letting money go to waste, and b) it gives me a new routine that I may not have personally thought of.

8. Make a bet.

If you’re really struggling to get in a routine, can you put some money on it?  You can use an app-based program or make a bet with a significant other or a friend that you want to work out x number of times.  If you don’t meet your goal, you’ll have to pony up the cash.

9. Be an early riser

The best time of day to workout is whatever time works for you – but if you find yourself frequently skipping the post-work sessions, consider setting that alarm an hour earlier.  Getting it done and out of the way will have you feeling fabulous.

10. Track your progress

What are your goals for working out?  Is it to do so a certain number of times a week?  Are you training for a race and trying to put in a specific amount of mileage?  Or maybe your goal is to drop a few pounds.  Whatever goal you’re working on, try tracking your progress in a fitness log or bullet journal.  Seeing how you progress can help propel you to continue moving forward.

11. Always be prepared

If you’ve ever thought about swinging by the gym but realized you forgot your sneakers at home, this tip is for you.  Always keep a packed gym bag in your car so you never have an excuse not to get your sweat on!

12. Visualize success.

Two weeks ago, I applied for a charity spot to run the Boston Marathon.  {Side note – I’m literally going insane with waiting.  I’ve got my fingers crossed I hear soon and it’s good  news!}  Since that’s what I’m *hoping* to be training for, sometimes while I’m out for a run I’ll visualize myself making that turn onto Boylston street with the screaming crowds….and it immediately pumps me up.  Visualize something that helps you get jazzed up during your workout.  You might find yourself pushing harder.

13. Break it down.

Sometimes you just have to play games with your mind.  Overwhelmed at the thought of a 60 minute Zumba class?  It’s probably just 13-15 songs – you can get through that!  Wondering how you’re going to make it through your 10 miler?  You’ve run one mile a ton of times – just look at it one mile at a time, and get through 10 of ‘em.

14. Music not doing it? Try listening to stand-up comedy.

This has always been a go-to for me on long runs.  Whether you’re running or doing some type of cardio at the gym, some good comedic relief can make the time fly by.

15. Picture perfect.

OK, not the sweaty selfie – but what Instagram-worthy scenic running routes or beachfront yoga classes can you find?  Finding somewhere that’s pretty enough for a picture can make the workout feel more manageable.  {Here’s a hike I did in Maui – I mean, just LOOK at that!}

Share with me:  What tip from above could you start implementing?  What are your own tips for staying motivated to work out?! 

• About
• Latest Posts

Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

Latest posts by Chrissy Carroll (see all)

• Why You Want Watermelon in Your Pre-Workout Meal - August 14, 2019
• 4 Week Half Marathon Training Plan - August 5, 2019
• Mini Apple Burgers - July 22, 2019

Related posts:

How to stay motivated to workout 5 tips for eating healthy and staying fit while traveling How to Start a Workout Routine at the Gym – Fitness Tips for Beginners! How to Boost Your Energy at Work