How to Boost Your Motivation to Workout

We all know how difficult it is to stick to your new workout routine. We have all been there, usually on January 1st when we make a mental commitment to start working out more, only for this to fall completely off track a week later. Skipping one or two gym sessions then turns into weeks missed, and before you know it you are back on the couch gorging on your favourite snacks with a feeling of overwhelming guilt. Don’t give up just yet!


Including a training plan into your daily routine can be difficult. According to a study by Dr. Maltz it can take up to 21 days to form a new habit. We distinguish a new habit when the thought of going to the gym or working out no longer has any mental resistance. Heading to the gym becomes part of our daily ‘automated’ routine. Its crucial to building a regular workout pattern. Fitness results are gained only through consistency and hard work. It is a key part reaching your fitness goals that you are consistent with your workout plan and nutrition. Once you get past the first 21 days of your fitness plan you should feel that the thought of working outcomes without resistance. Stick with it for the first 21 days and it will become smooth sailing.


It may surprise you that confidence plays a key part in your drive to workout. If you are feeling low, unmotivated and lethargic. The last thing you probably want to do is to put on those old, scruffy and unflattering gym clothes. In a study carried out in 2012 named “Enclothed Cognition”, researchers proved that we undergo many mental changes when wearing various clothing types. To keep your motivation levels high and confidence skyrocketing, try purchasing some new gym gear that is flattering to your physique and looks great.


On those days when you feel like going to the gym is the last thing you want to do. A training partner can really help. If you commit yourself to working out with a partner then skipping a session also means letting your partner down. This provides more of a consequence for not sticking to your training plan. Working out with someone else is also way more fun! If you find a gym partner who is slightly more advanced than you then you will also see that you begin to push yourself harder to keep up. This can have a huge effect on the speed in which you reach your fitness goals and can prevent you slacking in the gym.


Subtle changes to your physique can be easily missed. We look at ourselves in the mirror almost every day. Those small changes to your body can be easily overlooked. Take weekly progress pictures, this can help keep track of changes to your body. When you see the small improvements comparatively week by week, this can light a ‘motivational fire’! One of the number one motivators for continued training is results. If you don’t compare yourself week by week these results can be missed. This can result in you thinking that what you are doing is not working and therefore pointless. Keep a diary of strength or stamina improvements, and a log of body images week by week and you can see that the hard work is really paying off.

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