How to Find the Motivation to Work Out

How to Find the Motivation to Work Out : While a lot of people want to make a lifestyle change and hit the gym more, there is a very common barrier that they encounter: motivation or a lack thereof. It can be easy to find the motivation to do the things that you like to do, but if exercising is not your thing, then you might not be able to muster up these feelings.

Finding the types of activities that you like to do can help, although to get the most benefit out of your workouts, you should be looking to make sure they are as varied as possible. That being said, exercise releases endorphins which can lift your mood, but if you aren’t in the mood to exercise then this becomes a bit of a catch-22.

So how do you find this motivation? Read on to find out.

Avoid the Couch

First things first, avoid getting sucked into the black hole that is the couch. Whether you want to work out first thing in the morning or after work, avoid sitting down until you’ve done it. If you sit down on your sofa, it can take a lot more effort to find the motivation to get back up and get out to the gym. Remember, an object in motion stays in motion, an object in rest stays at rest. You can curl up on the sofa when you are done with your workout. If you plan to work out from home, the same applies. Until you have finished the workout, don’t sit down!

Workout With a Friend

You are much more likely to skip workouts if you are working out alone. If you work out with a friend, then they can hold you accountable, and you are less likely to skip out because to do so will be to let them down. Talk to your friends and find someone with the same schedule as you. It will also help if they have similar fitness goals too, although this is not always necessary. You don’t have to do all of your workouts with a partner, but even doing one a week can give your motivation a boost, and it also helps you to establish a routine. However, it is important to remember that your friend might cancel on you from time to time, and you should be prepared for that. It doesn’t mean that you have a get out of jail free card for that workout unless, of course, they offer you a chance to reschedule. If they cancel on you a lot, then you might want to find someone else.

Integrate Movement into Other Parts of Your Day

If you have a stagnant job, it can impede your motivation to work out, although it may feel good to get out and move your muscles. The sedentary rut can be difficult to get out of. One such solution that you can utilize is to incorporate more movement into your day. Some people opt to set timers throughout the day, and when they go off, it signals that it is time to get up and move their bodies. Stretching can help to stop your muscles from getting stiff, and there are a lot of things that you can do even at your desk. You could also go for short walks throughout the day around the office to get the blood flowing again. By trying to be more active during the day, it won’t feel like such hard work when it comes to going to the gym because your body will be more used to movement.

Think About Your Diet

What you and eat and drink can have a huge impact on how you feel, which in turn can affect your motivation. While unhealthy food might taste nice, it can leave you feeling lethargic. If you are struggling to motivate yourself for a workout, you might want to consider what you are choosing to fuel your body with. Eating better can be an important step towards better motivating yourself to head to the gym. Depending on your goals, you may want to think about adding some additional supplements to your diet. If you want to build muscle, then as well as a healthier diet, you might want to consider upping your protein intake. For example, you can use whey protein or plant-based protein supplements. Ingredient Optimized has a range of protein products as well as an insightful blog that can help you to learn more about your nutritional needs.

Make Sure That You are Hydrated

As well as the food that you consume, your level of hydration can also affect how you feel. Hydration is incredibly important, although it can be easy to neglect your water intake, especially if you lead a busy lifestyle. Drinking things like coffee or soda doesn’t count either. Instead, you need to make sure that you are consuming enough water. Drinking water can help to boost your mood and make you feel more alert and energetic. This means, then, that drinking water can be one of the simplest and most effective ways to increase your motivation to work out. Most people should be aiming to drink between 2.5 and 3.5 liters a day. The exact amount will depend on your gender, level of activity and your environment.


Hopefully, the above will have helped you to come up with a few different techniques that you can use to boost your motivation to work out going forward. It won’t always be easy, but then lifestyle changes rarely are. Thinking about the end results can also work as a motivating factor, as can the endorphins that exercise can give. One of the best things that you can do if you struggle with motivation is to try and create a routine; this means that you will be more used to working out whether or not you are motivated to do so. Working out won’t always be fun, but you are doing it for a reason, try to keep sight of it.





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