How to Stay Motivated: Fitness Tips for Every Level

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It’s time to come to terms with the fact that a lack of skill or discipline isn’t the only thing that is poisoning your ability to work out. Why is it that some days you wake up charged, ready to hit the gym, while on other days even getting into those workout clothes feels like a huge task.

What do you do on those days? Do you give up, waiting for motivation to set in, improving your mood. What if we told you motivation isn’t a mood but a system. If you learn how motivation works psychologically, you can stop waiting to feel “ready” and start hustling.

Whether you’re a beginner, or years ahead, here are six psychology-backed principles you can use to keep yourself on track and enjoy your workouts.

1. Intrinsic Motivation: The Shift from “I Have to” to “I Choose To”

How many times have we sworn to stick by our New Year’s Resolutions and workout every day, only to fail by the time the second week of January rolls around. That’s because we aren’t relying on long-term motivation.

Long-term motivation is most strongly driven by intrinsic motivation; doing something because it aligns with your values or brings personal satisfaction, instead of relying on an external reward like going down a few numbers on the scale.

People who stay active in the long-term often link their workouts to how they want to feel. Stronger, calmer, more energized – all those goals work. Just don’t link your workout journey to how you want to look.

This shift in thinking taps into self-determination theory. It puts autonomy (choice), competence (progress), and relatedness (connection to others) at the center. Your workouts end up becoming a choice that reflects who you are as well as what you care about. Motivation follows suit.

Ask yourself a simple question; what do I want more of in my life that movement can give me. The answer to that becomes your real reason to show up.

2. Ditch the Inner Voice

Ever found yourself thinking….

“I’m just not a gym person.”

“I always start and then quit.”

“I’m too old, too busy, too far gone.”

According to psychology, the behaviors we repeat mostly often are ones that reinforce our sense of self. In fact, they trigger thoughts which often become self-sabotaging identity narratives. Let’s flip the script. Instead of setting performance goals (“I want to lose 10 pounds”) let’s set identity-based goals.

“I am someone who moves my body daily.”

“I am becoming stronger and more resilient”

The more time you spend acting in line with that identity, the stronger it will become. Each small choice we make is a step in the direction of the person you’re becoming. You don’t need to strive for some future version of yourself. You must embrace it now!

3. Stop Making it Larger than Life

Do you feel like you set habits and then end up feeling exhausted, only to let go of a great routine that was working perfectly for a while. That might be because you’ve overcommitted. Long workouts, six-day routines, or complicated plans might look good on that to-do list, but they’re going to fall apart the second life gets a little messy.

Try applying the 2-minute rule by James Clear. He states that “When you start a new habit, it should take less than two minutes to do.” So, make that habit smaller than the monster it has become in your head. For example, you could;

• Do five bodyweight squats while the kettle boils.
• Stretch for two minutes after brushing your teeth.
• Walk in place for five minutes after you’re done with dinner.

The tinier the action, the lower the resistance. Once you start, your brain begins to build behavioral momentum. Action creates more action, and before you know it, you’re becoming a pro!

Most Importantly, Get External Support

You may push yourself all you want, but nothing can replace the accountability and guidance you get from personal training. A dedicated personal trainer doesn’t just tell you what to do. They recognize your confidence levels and tweak their suggestions to meet your pace.

Even if you’re lacking motivation, having someone who is constantly checking up on you and providing you with the tools you need can help you get into the routine and structure of working out.

At the end of the day, motivation will rise and fall. All that is normal. You don’t need to feel inspired every day. All you need to do is build habits and perspectives that carry you when you can’t walk anymore.