How to Stay Motivated to Go to the Gym

Let’s be real: actually getting to the gym can often be more challenging than the workout itself. You have good intentions; you may have even bought a new pair of runners, and even when it’s time to go to the gym the couch has somehow started to be the more comfortable option. Does that sound familiar? You are not alone.

Motivation is not an intangible thing people “have,” it is something they create. The key to going to the gym consistently and developing a sustainable habit is learning how to incorporate the gym into your lifestyle, rather than a chore that you begrudgingly actively avoid. Ready to finally stay consistent? Here’s how to keep your motivation alive and enjoy the process.

1. Start With a Clear “Why”

If your only goal is “I should workout,” you are going to burn out quickly. Motivation is built when the reason is personal and powerful.

• Do you want more energy to keep up with your kids?

• Do you want to feel more confident in the clothes that you wear?

• Maybe it is to help you cope with stress, and sleep better.

Write your “why” down and keep it in mind before each session. When the reason is strong enough the excuses become irrelevant.

2. Don’t Just Count on Willpower Alone 

Here is the secret: motivation is overrated. What you need instead, are systems. Instead of relying on an adrenaline rush, create an environment that makes going to the gym the obvious choice.

• Organize your gym bag the night before.

• Treat your workouts like an appointment you can’t miss.

• Leave your shoes by the door, make it frictionless.

Willpower is weak, systems are stronger than that.

3. Find Something Fun to do

Do you have a hard time dragging yourself through workouts that you hate? If so, you will quit at some point. The gym isn’t just treadmills and bench presses. Try different options until you find something you enjoy.

• HIIT classes for fast-paced fun.

• Strength training for building confidence.

• Yoga or Pilates for balance/flexibility.

• Boxing for fumigating your stress away.

If you enjoy it, you will do it.

4. Harness the Power of Small Wins

We often expect to see massive results in a week, and when that invariably doesn’t happen, we are often discouraged. So, instead of focusing on huge results, focus on small wins:

• Lifting 5 more pounds than last week

• Running for one more minute without stopping

• Actually showing up three times in a row

Celebrate those small wins. Because, over time, they add up to bigger wins.

5. Make It Social

We are inherently social creatures, so why not utilize that social aspect?

• Find a workout partner that you can’t bail on.

• Join a class where there are people who will wonder where you are.

• Share your progress online and do it for accountability.

It’s easier to skip out when it’s just you; it’s harder when others are counting on you.

6. Build a Playlist

While music can definitely be used as background noise in the gym, it serves an even greater purpose: motivation in your pocket! Research indicates that the right playlist can increase your endurance, decrease fatigue, and can even make the effort feel easier. Whatever your jam might be—hype rap, sweaty EDM drops, or 2000s nostalgia—let the rhythm motivate you through those tough sets!

7. Record your Workouts

Few things ruin motivation quicker than the feeling of 'spinning my wheels.' So what can you do about it? Track it all!

• Take monthly progress pictures.

• Write down your lifts, times or distances.

• Use apps or wearables to track activity. 

When you're able to see comparison, your motivation will increase immensely.

8. Reward Yourself

Don't wait until you are at a major milestone to reward yourself. Create mini rewards along your journey:

• New workout clothes at 10 workouts

• Massage at 4 weeks of working out consistently

• Cheat meal (guilt-free!) at a PR

Rewards condition your brain to pair working out with positive experiences.

9. Understand that Motivation Will Come and Go

More than likely, even the most motivated athletes don't feel motivated every day. Some days, the fitness world is astounding and other days, you would rather be under the covers. And that is OK!

The solution: Show up regardless! When motivation is absent, hold your discipline high. Besides, a "bad" workout is always better than no workout at all.

Concluding Remarks

Getting and remaining motivated to go to the gym is not witchcraft or some magical hack or a sign of superhuman willpower. Sustaining your motivation is a matter of developing habits, managing our environment, and finding fun and joy in your training.

Motivation is a product of consistency. The more consistent you are, the less you have to "pump yourself up" each time. Part of the power of habit is that the gym stop being an effort and incorporates seamlessly into who you are as a person.

Next time you’re faced with a choice between Netflix and the squat rack, remember this: You will never regret a workout, but you will always regret a workout you didn’t do.

Your challenge: Try these tips and strategies for 30 days. Get yourself to the gym, track your wins, and watch motivation turn into momentum.