By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach

If you’re struggling with how to get motivated to workout, you’re in good company. Exercise motivation can come and go, and many people struggle with “off” periods of not working out. Even as a running coach and personal trainer, I have times where I miss a few workouts and then my motivation starts to plummet as I slide into a life of physical ease. But the mental health benefits of exercise - improved mood, less anxiety, and finding interesting things in the world on my runs - always keep me coming back. The benefits of exercise - from less anxiety to a better mood and feeling strong and capable - outweigh any temporary setbacks. Try these tips to amp up your motivation and you’ll be sweating happily, enjoying your workouts.

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Benefits of Exercise

Before delving into how to get motivated to workout, it helps to understand the far-reaching benefits of exercise. These are some of the benefits of incorporating regular physical activity into your life:

Improved mental health. According to researchers, regular exercise can significantly improve mental health and lessen symptoms of anxiety and depression. Just 20 to 40 minutes of aerobic exercise can improve anxiety and mood for several hours.
Better sleep. Many health experts have conducted research that demonstrates how exercise improves sleep quality and helps you fall asleep faster.
Reduced risk of health conditions, including heart disease, high blood pressure, and diabetes.
Improved quality of life. Making exercise a habit can help you live longer and enjoy less pain and injuries. Staying active is one of the best ways to improve your quality of life.

How to Get Motivated to Workout

You won’t have to wonder how to get motivated to workout any longer. Try these tips and you’ll find more enjoyment in your workouts and even find yourself wanting to exercise more.

Make It Fun

Do an activity you enjoy and you’ll have so much fun, you may even forget it’s a workout. If you haven’t found something you love yet, try new things - dancing, Zumba, yoga, tennis, or pickleball with a friend. Enlisting a friend will also help you stay motivated and have more fun.

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Give Yourself Incentives

Reward your fitness milestones with a special treat. You may want to get yourself new workout clothes or enjoy some self-care time with a massage or relaxing bath.

Incentives can also be powerful motivators. According to a study conducted by the National Institutes of Health, rewards in the form of points, money, or games-based rewards helped people increase their activity levels and stick with them long-term. If you use a fitness app, many of them have virtual rewards and points you can earn to celebrate your progress.

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Schedule Your Workouts

Scheduling your workouts can help you stick to an exercise routine. Whether you need to plan for your gym sessions each week or plot out when you’re going for a run, having a schedule will help prioritize your workouts. It’s much easier to skip a workout from “being too busy” than it is to have a time blocked out on your calendar that’s ready for your workout.

Create a Workout Routine You Enjoy

Experiment with different activities until you find ones you enjoy. Here are a few ideas to try - hiking, pilates, dancing, strength training, running, tennis, pickleball, and swimming. When you find something that makes you feel good, then you can set a goal to help you progress in your activity.

Set a SMART Goal

Set SMART fitness goals. SMART stands for:

Specific
Measurable
Attainable
Realistic
Timely

Setting realistic goals with a deadline will help you stay on track with your workouts. Break down large goals into smaller, achievable steps. Track your progress by using a fitness tracker, smartwatch, or app to stay motivated.

Mix Up Your Workout Routine

Add variety to your fitness routine to prevent boredom and overtraining. Change up your workouts and environment to keep things fresh. If you normally go to the gym, go explore and enjoy a hike to mix up your routine. If you’re a runner who usually hits the treadmill, venture outside for some track or trail runs.

Find a Workout Partner

Team up with a workout buddy to enjoy your workouts more. You can find a friend, family member, or partner to do workouts with and keep each other accountable. If you’re a runner or walker with a dog, your pup can also be an enthusiastic workout partner.

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Prioritize Self-Care

When you’re following a workout program, it’s especially important to practice self-care so you don’t get burned out. Get enough sleep so you have energy for workouts and eat a balanced diet to fuel your workouts.

Exercise is a great way to manage stress. You can also practice some relaxation techniques like meditation and deep breathing.

Focus on the Health Benefits of Exercise

When you’re in a slump and feeling motivated, focusing on the health benefits is an excellent way to get inspired. If you’re still wondering how to get motivated to workout, a powerful way to boost your motivation is to visualize how great you feel after your workouts. Immerse yourself in the feelings and sensations when you reach your fitness goal and this will help you stick to your program.

Overcoming Obstacles

Oftentimes people I coach come to me needing a training plan. A professionally designed fitness program will help you get from where you are to your fitness goals. If you’re not sure how to add fitness to your daily routine, a training plan will give you the blueprint you need to succeed and make a lifestyle change.

Visit the Runstreet Training Center to get a personalized training plan to help you achieve your big fitness goals. Whether you want to lead a more active lifestyle or train for your first marathon, I can help you with a personalized program and support.

Other obstacles that can come up in your training include distractions. In today’s world, it’s especially easy to get distracted by phone notifications and social media. Make a plan to put your phone down at a certain time to focus on your workout. And when you’re at the gym, resist the urge to check your phone or get sucked into texts or emails.

At the end of the day, we’re all human and we all have times we miss workouts. Don’t beat yourself up, or try to double the exercise if you miss a workout. Instead, get back on track the next day and resume your regular workouts.

Enjoying an Active Life

Stepping up your activity level doesn’t have to feel like a chore. Adding more variety and fun to your workouts will help you stay motivated and stick with your fitness routine. For those times when you’re really struggling, visualize feeling the benefits of your fitness program and slaying your fitness goals.

If you need a training plan to guide you through the process of achieving your fitness goals, visit the Runstreet Training Center. For more fitness tips and a boost of motivation, sign up for the free Runstreet newsletter and we’ll check in with a weekly dose of positivity and fitness fun. Follow and tag @Runstreet on Instagram to get cheered on in your workouts.

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How to Get Motivated to Workout - Tips from a Trainer