We’ve all been there. The alarm goes off, and we groan, hitting the snooze button and burying ourselves under the covers.
We promise we’ll get up and work out… tomorrow. But that tomorrow never comes.
If this sounds like you, don’t worry. You’re not alone. But it’s time to stop making excuses and start making progress.
Here are some tips to keep yourself motivated to work out daily.
1. Set Realistic Goals
One of the biggest reasons people give up on their fitness journey is because they set unrealistic goals. They want to lose 20 pounds in a week or run a marathon after a month of training.
When these goals aren’t met, they feel discouraged and quit.
Instead, set small, achievable goals. Maybe it’s to work out for 15 minutes a day for a week, then increase it to 30 minutes the next week.
Small victories will keep you motivated and push you to achieve bigger ones.
2. Find a Workout Buddy
Working out can be lonely, especially if you’re doing it alone. Having a workout buddy not only makes the experience more enjoyable but also holds you accountable.
You’re less likely to skip a workout session when you know someone is waiting for you.
You can use apps like below to find a workout buddy near you or connect with a virtual gym buddy.
- WellSquad: WellSquad pairs you up with a workout partner based on your fitness interests and goals. Having a workout buddy can help keep you accountable and make exercising more enjoyable.
- Jaha: Jaha helps you find local workout buddies based on your interests. Whether you love running, hiking, or weightlifting, Jaha will match you with like-minded people.
- Stridekick: This app allows you to track your activity insights and compete in step challenges against friends, family, or coworkers. You can create your own fitness challenges or join existing ones to keep yourself motivated.
- Pact: Pact is an interesting app that leverages the fear of losing money as motivation. You make a pact about how many times you’ll work out, and if you don’t meet your goal, you have to pay other members who did.
3. Make It Fun
Who said workouts have to be boring? Spice things up by trying different workouts.
If you hate running, try cycling, swimming, or dancing. The key is to find something you enjoy so that working out doesn’t feel like a chore.
Besides it, you can even leverage the power of virtual reality by joining virtual classes or choosing a virtual path for running or cycling indoors.
For this you can use cycling simulators like Bkool and Zwift.
4. Create a Workout Schedule
Having a set schedule can make a world of difference in your motivation levels. Treat your workout like an important meeting—you wouldn’t miss a meeting with your boss, would you?
Below are some apps that may help you create actionable and doable workout schedules –
Sure, here are several apps that can help you workout with a virtual workout buddy:
- StepBet: StepBet is a fun and engaging way to encourage more physical activity. The app lets you bet on yourself to meet your step goals, and if you achieve them, you get to split the pot with other winners.
- Fitocracy: Fitocracy is like having a personal trainer in your pocket. The app offers customized workouts and tracks your progress. You can also join the Fitocracy community and connect with other users for support and motivation.
- RunKeeper: This app is perfect for runners, joggers, and walkers. RunKeeper lets you set goals, track your runs, and see your progress over time. You can also create running groups with your friends and challenge each other.
- BodySpace: BodySpace is a social fitness platform that offers personalized workout plans, tracks your progress, and connects you with others in the fitness community.
- Fitness Buddy: Fitness Buddy offers thousands of workouts and custom training programs designed by experts. It’s like having a personal trainer right on your phone.
5. Reward Yourself
Every time you reach a fitness goal, reward yourself.
Rewarding yourself for achieving workout goals can be a fantastic way to stay motivated and make your fitness journey more enjoyable. This doesn’t have to be food-related.
Here are some types of rewards you might consider:
- New Workout Gear: This could be a new pair of running shoes, a stylish workout outfit, or even some high-quality headphones to use while you exercise.
- Fitness Equipment: If you’ve been eyeing that yoga mat or set of dumbbells, this could be the perfect time to invest in it.
- Wellness Treats: Book a massage, a facial, or a spa day. These not only feel luxurious but also aid in recovery and stress relief.
- Entertainment: Buy that book you’ve been wanting to read or indulge in a movie night with all your favorite snacks.
- Travel: Plan a weekend getaway or a day trip to a nearby town. The change of scenery can be refreshing and give you something exciting to look forward to.
- Classes or Workshops: Have you been wanting to try a cooking class or a photography workshop? Achieving your fitness goal could be a great reason to finally do it.
- Subscription Services: This could be a subscription to a fitness magazine, a health food box, a streaming service, or even an audiobook platform.
- Hobbies: Invest in something related to your hobby, whether it’s a new paint set, a musical instrument, or gardening tools.
- Healthy Meal: Treat yourself to a fancy meal at a restaurant you’ve been wanting to try. Remember, it’s okay to have a cheat meal once in a while!
- Rest and Relaxation: Take an entire day off to do nothing at all. Allow yourself to rest both physically and mentally.
Make sure that rewards don’t always have to be extravagant or expensive. They should be something that makes you happy and motivates you to keep going. Choose rewards that align with your interests and lifestyle.
6. Visualize Your Success
Visualization is a powerful tool. Imagine how you’ll look and feel when you reach your fitness goals. This mental image can serve as a motivational boost during tough workouts or when you feel like giving up.
Below are the benefits of visualizing your workout success or staying possitive –
- Creates a Clear Goal: Visualizing your workout success helps form a detailed image of your goals, like running a marathon or achieving a toned body. This clear goal visualization can motivate you to take action towards making it a reality.
- Boosts Confidence: Visualizing workout success boosts your confidence and self-belief, motivating you to put in the effort required to achieve your fitness goals.
- Enhances Focus: Visualization enhances focus during workouts. By mentally rehearsing, you become mindful of your form and movements, improving performance.
- Reduces Stress and Anxiety: Envisioning positive workout outcomes reduces stress and anxiety, fostering a positive mindset that makes workouts more enjoyable.
- Promotes Persistence: Visualizing success during fitness obstacles or plateaus encourages persistence, reminding you of your goals and motivating you to overcome hardships.
- Prepares for Success: Like athletes, visualizing your workout preps your mind and body, improving your actual performance.
Incorporate visualization into your fitness routine by setting aside a few minutes each day to imagine yourself achieving your fitness goals. Be as detailed as possible—the clothes you’re wearing, the setting, the feeling of accomplishment—and let this visualization drive your motivation and progress.
7. Mix Up Your Routine
Doing the same workout every day can get monotonous and lead to a lack of motivation. To keep things exciting, mix up your routine using the below ideas –
- Try New Exercises: Incorporate new exercises into your routine to challenge different muscle groups.
- Change Your Workout Type: If you usually run, try cycling or swimming. If you lift weights, try yoga or Pilates.
- Alter Intensity Levels: Vary the intensity of your workouts. Include high-intensity interval training (HIIT) sessions along with low-intensity steady-state (LISS) workouts.
- Switch Your Environment: If you usually workout indoors, try an outdoor workout. Fresh air and a change of scenery can be invigorating.
- Add Equipment: Incorporate new fitness tools like kettlebells, resistance bands, or a stability ball to add variety.
- Experiment with Class Formats: Try group fitness classes, online workouts, or hire a personal trainer for a few sessions to learn new techniques.
- Incorporate Rest Days: Rest is crucial for recovery and growth. Make sure to mix in rest days in your workout schedule.
8. Listen to Music
Music can be a great motivator. A good beat can help you keep pace, and uplifting lyrics can inspire you to push through tough parts of your workout.
Create a playlist of your favorite upbeat tunes to keep you energized and motivated.
Below are the benefits of listening to music while working out –
Listening to music while working out can significantly boost your motivation and improve your exercise performance. Here’s how:
- Distraction from Fatigue: Music can distract you from the physical strain and fatigue associated with exercising, allowing you to work out for longer periods.
- Elevates Mood: Music stimulates the release of dopamine, a neurotransmitter that creates feelings of happiness and excitement. This mood elevation can make workouts more enjoyable.
- Increases Endurance: Studies have shown that people who listen to music while exercising can increase their endurance, making them able to perform strenuous activities for longer.
- Reduces Perceived Effort: Listening to music can make the workout seem less challenging, reducing the perceived effort and making the exercise routine more manageable.
- Promotes Metabolic Efficiency: Some research suggests that music may even promote metabolic efficiency, making your body use energy more effectively during a workout.
- Inspires and Motivates: Music, especially songs with a strong beat or motivating lyrics, can inspire and motivate you to push harder in your workouts.
Remember, the type of music that works best can vary from person to person. It’s important to find what motivates you the most.
10. Remember Why You Started
On those days when you just don’t want to work out, remember why you started. Whether it was to get healthier, lose weight, or just feel better about yourself, remind yourself of these reasons to reignite your motivation.
Wrapping it up…
In brief, staying motivated to work out daily is all about setting realistic goals, making workouts enjoyable, and celebrating your progress.
Stop making excuses for workout daily and start making changes today. Your future self will thank you.
After reading this post, hope you will use no excuses for workout daily. Remember, it’s not about having time; it’s about making time. So, let’s stop the excuses and start moving!