• Post author:
  • Post last modified:September 15, 2022
  • Reading time:5 mins read

Workout motivation is not something that we all naturally have. Are you interested in turning your occasional strength session or Sunday spin class into a habit? You may be one of the many casual exercisers who wishes to sweat more often but has difficulties generating fitness as a part of your everyday routine.

Traditional ideas haven’t helped us figure out how to get into the rhythm and become that person who says, ” I’ve got to fit in my workout first.” You’re advised to “want it” strongly enough. However, this might not seem true for you.

They say It may take 21 days for a habit to become naturalized. But what do you do on the 29th day when it’s raining outside and you’re itching to give up on  your workout motivation and skip your run and sleep for another hour?

Below we introduce 4 science-backed ways and tips for you not to lose your workout motivation.

workout motivation

1. Give Yourself a Reasonable Reward

A process to create a “habit loop “ in which the primary stimulus (putting your spinning shoes next to your bag) acts as the cue, the pattern is repeated, and the reward is given.

The appeal of an external reward is intense since your brain may connect it with a desire and make the connection that the behavior is worthwhile. It improves the chances of the behavior being adopted.

It becomes an ingrained habit, as the brain starts to link sweat and pain with the surge of endorphins — those feel-good chemicals produced in the brain that are behind that “I-feel-freaking-amazing” high you get after a great gym session.

You’ll stop looking for the reward after you’ve trained your brain to realize that the activity itself is what brings pleasure.

Tiny, daily objectives, such as doing 10 box jumps or five push-ups every day, can make fitness feel a lot more doable.

2. Create and Sign a Contract of Commitment

We can make all sorts of promises to ourselves every day, but we’re more likely to keep them when we make them in front of friends.

You may increase the stakes even more by signing a contract agreeing to pay a buddy $20 each time you skip Pilates. By increasing the stake simultaneously you will boost your workout motivation. 

You say that you’re going to make a promise to do something for a set length of time, such as exercising 30 minutes three times a week for 12 weeks. 

You must promise to do it, whether it’s a penalty or the embarrassment of having friends find out that you didn’t keep your word.

3. Rethink Your Thinking

Visualizing the benefits of a behavior has long been used by devotees of positive thinking as a motivational tool. When you’re deciding whether to get out of bed to go running in the morning, think about how the sun will feel on your face as you run around the reservoir. Another workout motivation can be the thought of how pleased you’ll be when you see your muscles develop.

Feel-good fantasies, on the other hand, are only effective when complemented by more practical problem-solving strategies.

And here’s how you make the rest of the solution: You must first figure out what’s preventing you from achieving your goal — a technique known as “mental contrasting.”

In a conducted study researchers asked each girl in one study of 51 female students who said they wanted to eat fewer junk food snacks to consider the advantages of eating better meals.

Those who figured out what caused them to struggle with healthy snacking — and devised a strategy for when cravings strike — were most successful at keeping their promise.

Have you lost your workout motivation? Do you feel like you don’t have the energy to go to the gym after work? You can figure out what you can do to overcome the problem and make a strategy after you have pictured it. 

You may also modify your routine to workout first thing in the morning or during lunch, instead of stopping at home before going to the gym.

The key to completing difficult workouts is finding the proper balance between factors that make you work harder and those that reward you. Experts have found that many times, those two are identical.

4. Find a Group of People Who Are Committed to Their Fitness Goals

Let’s be honest with ourselves: No one will pay you to do more squats, rack up more miles, or lift heavier—and science backs it up. According to a recent research conducted by the National Bureau of Economic Research, giving new gym members $30 or $60 gift cards for working out made little to no difference in their workout motivation. 

While it may appear to be a fantastic opportunity to earn money by sweating, the real driving force behind getting up and moving is a powerful, encouraging community. Money cannot compare to the joy, high fives, and encouraging words from the bonds that people form.

There’s a group for every fitness niche, from CrossFit boxes to running clubs to yogi circles and fitness supplements for everyone. Look for a practice that makes you feel fantastic and spend time with individuals who inspire you as much as they help you build your confidence. What’s the hidden price of going public?


Motivation is difficult to measure, and both researchers and trainers believe that it must be nurtured carefully based on your own interests, goals, and abilities.

You might want to, but you can’t really fake workout motivation—at least not for long. You don’t have to radically alter your life just to be motivated, but it’s not a bad idea to redefine your own sense of self.

Emma Williams

Emma Williams is a young mother of 2, having the expertise in writing about various topics of lifestyle, beauty, fashion, yoga and a lot more she has launched her own blog at thewebaddicted.com. She enjoys diving into new aspects of life, learning as much as possible from the business world, marketing, and branding. She likes sharing her thoughts and ideas to the world and helping people to get easier access to the secrets of the world.