One of the biggest struggles with a consistent workout plan is typically not getting started – but actually the ability to stick with a program! Figuring out exercises you can do often that you enjoy, fitting the workouts in each week, and challenging yourself over time – this is where we can get tripped up. But there are lots of ways you can solve the struggle of how to stay motivated to workout!
Note: This post was originally published in 2015 and has been updated in 2022.

Here are 15 of the best tips to keep your motivation high (and your squats low 😉 ):
1. Find something you enjoy doing.
I’m not a huge fan of the phrase “exercise isn’t fun” – because there are so many activities out there that are both a good workout and fun!
Maybe you hate going to the gym but love walking the track with a friend. Or maybe you love a good strength workout with weights. Or maybe a fitness class is more your style!
Plus, think of all the other possibilities out there aside from what we traditionally think of as exercise. Could you do a trampoline workout? Take a pole dancing class? Go hiking with friends?
There are so many possibilities out there to find joyful movement that you love. Go find one!
2. Schedule your workouts into your planner.
If you find that you get to the end of the week and realize you haven’t managed to ‘fit in’ a workout, try actually scheduling them in your planner. And then stick with that scheduled item just like it’s any other priority in your calendar!
This is good because it forces you to look ahead at the week to see where you can fit in exercise time, which makes you more likely to stick with it.
For example, I love the bike and treadmill classes from Echelon. I’ve found that it’s helpful for me to look ahead at the week, see what classes I want to take, and add them to my Google calendar – so I get the notification when they’re about to take place and I can ensure I make it.
3. Set specific goals.
If you just say “I want to exercise more” – that’s a really big, overarching goal. Break it down to be more specific. How many days per week? How many minutes? What will you be doing?
For example, if you want to train for a half marathon – what training plan will you use? What date will you start? What days of the week will you run?
By setting specific goals, you help yourself stay more accountable and provide a measurable framework to assess your progress.
4. Sign up for something.
I’m a runner and triathlete, so my ‘go-to’ task when I’m feeling a little unmotivated is to sign up for a race. It puts a definitive goal on the calendar, and by paying for it I feel committed.
But running and triathlon isn’t for everyone, and that’s OK. If racing isn’t your thing, consider something else you could sign up for to keep you on track.
Maybe paying ahead for ten Zumba classes (rather than the class by class drop in fee) will help encourage you to go to classes more frequently. Or maybe there’s a new personal trainer at the gym that you feel like you’d really mesh with, and you can sign up for a personal training session.
5. Find a fitness friend.
Enlist the help of a spouse, 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. 😉
[Read more: Try these fun partner track workouts.]6. Use 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.
[Read more: Need some inspiration to get past those 10 minutes? These motivational workout quotes should help!]7. Consider using fitness apps.
There are tons of different types of fitness apps that might be useful for you, whether for accountability or motivation. Here are a few I’ve come across, but this definitely is just a quick glance – there are tons out there.
- Sweatcoin – Need a little extra incentive to get your steps in? With this app, you can earn “sweatcoins” for your steps outside, and then use those to purchase rewards or donate to charity. It also looks like later in 2022, you’ll be able to convert your sweatcoins to a true cryptocurrency called SWEAT.
- Strava – Use this when you’re cycling and running to keep track of your time, pace, and more. Established “segments” (or cycling/running routes) in the app let you see how you compete against others who have biked/ran that same segment.
- Charity Miles – This app allows you to earn money to donate for charity for your workouts.
8. Treat yourself.
Consider making an agreement with yourself that when you meet “x” goal, you will get to treat yourself with “y”.
For example, did you finish your first month of triathlon training? Maybe you want to go to a triathlon seminar, purchase a new swimsuit, or get a race belt that you can use.
Did you go to every fitness class you planned in your schedule the last few months? Awesome – perhaps you want to get a mani/pedi, or treat yourself to an hour of “me time” with a trashy magazine out by the pool.
Finally complete your first half marathon? Bring on the new running watch!
9. Add some new tunes – or comedy!
There’s just something about a new playlist that gets me pumped about working out! Those helpful tunes can really encourage you to push yourself and enjoy your workout.
A few personal favorites: “Heart of a Champion” by Nelly, “Bossy” by Kelis, “Break my bank” by New Boyz. And of course, I love this 90’s workout playlist.
And if tunes aren’t doing it for you, try downloading some stand up comedy. It’s one of my favorite things to listen to on a long run, helping make the time go by faster with intermittent giggles.
10. Switch things up.
This kind of goes along with the tip about finding something you love, but is more specifically towards those who enjoy the activity – but need a little bit of boredom busted.
If that sounds like you, consider switching up your routine. If you normally run indoors, get outside and explore your neighborhood. If you typically ride your bike outside, change it up and try a spin class.
11. Get it done first thing in the morning.
Let’s first set the record straight – the best time of day to workout is whatever time works for you. But if you find yourself frequently skipping the post-work sweat sessions, consider trying to start a morning workout routine instead.
Try setting that alarm an hour earlier a few days a week. Getting it done and out of the way will have you feeling fabulous.
12. Track your progress.
Hopefully you followed tip #3 to set some specific goals – but the next step is to actually track that. Seeing how you progress can help propel you to continue moving forward!
Using a fitness planner and tracker can be super useful for this. This fun printable version has a strength workout tracker, a fitness class tracker, a customizable habit tracker, and so much more! It’s perfect for helping you think through your goals, commit to your workouts, and track your progress.
13. Visualize success.
Did you know a lot of professional athletes visualize their success before performing? In fact, research suggests that imagery may enhance performance when pursuing both a mastery goal and a performance goal.
But this tool isn’t only good for the pros! Visualize something that helps you get jazzed up for your workout. That might be finally running all the way up the big hill in your neighborhood, or nailing the full routine in your dance class. Mentally imagine yourself working through these things and you might find yourself actually achieving them.
14. 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!
If you always keep a packed gym bag in your car, you’ll be prepared and less likely to skip out on a workout.
Similarly, consider where you’re going and whether there will be opportunity for movement and fun – and if there will be, maybe wearing athletic clothes is a smart option. For example, my son recently attended a birthday party at a ninja warrior gym, and then offered the parents the ability to use the facility while the kids were entertained. It was a blast!
15. Break it down.
Sometimes you just have to play games with your mind. Overwhelmed at the thought of a 45 minute Zumba class? It’s probably just 10-15 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.
Break down big workouts into little segments and it’ll help you drum up the motivation to get it done.
The Bottom Line
Sticking to a workout routine can be tough – but it’s also one of the most important and healthiest things you can do for yourself! Whether you’re just starting out or are a seasoned fitness enthusiast, I hope this post has provided some inspiration and creative ideas for sticking with those sweat sessions.
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Great tips! Thanks for sharing 🙂 I always schedule my workouts in my day planner.. helps keep me on track!
I put them in my planner too. I’m a big fan of lists so I love being able to cross my workouts off each day!
Awesome tips! Always looking for more ways to keep up workout motivation!
So glad you found the post helpful! 🙂
Love this list! So many great tips to stay motivated 🙂
Yes, my hope is at least one tip will be applicable to everyone that reads it!
Working out for me is like brushing my teeth – it has to get done every single day!!!! And I KNOW that if I don’t work out, I will feel like CRUD all day long, so that right there is a HUGE motivator!
So true GiGi! When I’m having a bad day my husband will look at me and say “um, I think you need to go for a run or something…”
Great tips! Love all the various apps to keep you accountable! Love the Wahoo 7 minute workout – how fun!
I know if I am training for a goal race that I need to stick to my training plan. The feeling of getting out there and racing when you haven’t trained your hardest… it’s not fun.
Totally agree with you. I’ve had races where I’ve done some less than optimal training and then beat myself up once I was out there. Even if I don’t meet time goals, I at least want to know I prepared the best I could.
Awesome tips lady! I love that technology has made it so easy for us to stay on track with our workouts. I’m a huge advocate of making fitness a part of your daily schedule that can’t be moved. This way it’s built in and there’s no excuses for not getting it done. Today’s workout is a BODYCOMBAT class and a TRX workout for me!
Love it! Can you believe I’ve actually never done a trx workout yet?