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7 Tips to Boost Your Workout Motivation

Amanda Cofer, MPH

Staying motivated to workout isn’t always easy — especially with the change of seasons. Here are 7 tips to kickstart your motivation.

1. Never miss a “Monday”

How many times have you heard yourself say “I’ll start on Monday…”?

For most of us, Monday marks the beginning of our week. The weekend is over, and we go back to work. The more structured routine of home, office, school, or errands kicks back into full swing. Starting off on an active note can help keep things in motion for the rest of the week. Even if your Monday isn’t actually on a Monday, the tone is now set for a week of movement and productivity! Check out how the Noom coaches start off their Mondays and see if it sparks some ideas of your own! #MotivationMonday

2. Small bouts, big effects

Sometimes, it can feel daunting to spend an entire hour of your day at the gym or on the treadmill. In today’s hustle and bustle, it can also feel really discouraging. Research has shown that even short spurts of activity throughout the day can have a positive impact on your health. It can also go a long way in building the habit to move more and sit less! It is recommended that we strive for 150 minutes each week of moderate, physical activity. That comes out to just 20 minutes a day! These 20 minutes could even be achieved in smaller bouts of 10 minutes to help you get moving more each day.

3. Buddy up!

Every now and then, it may feel like you’re in this journey alone. Well, we’re here to tell you that you’re not! (Seriously!) Finding a friend to go for walks, enjoy a class, or even challenge each other can feel encouraging and massively motivating. Not only does it feel amazing to be supported, but also to support others in their efforts toward being more physically active.  

4. Treat yo’ self

Feeling energized, stronger, and more fit are just some of the rewards of exercise. It can also be motivating to have something to look forward to! Creating a reward system can make things fun and motivating while you work toward your goals.  These rewards could be anything from a new pair of sneakers, a new book, or a spa day, to name just a few ideas.

5. Try something new

Feeling stuck in the same old activities or workouts? Boredom can be a motivational downer. Try something new every now and then to keep things interesting. Maybe a new class, activity, or video could reignite your weekly routine. Not only can this help your workout routine feel exciting again, but adding variety can train different muscle groups and systems to help keep your progress going strong! Check out these ideas to get your gears turning in the direction of something new and different.

6. Write down your fitness goals

Never underestimate the power of seeing your goals  written down in your own handwriting. When you’re having a low motivational moment, read these goals to help you get going again. Keep them in your gym bag, on your dashboard, or in the bathroom as a constant reminder of your journey. Seeing this can help you remember why you started in the first place and be the push you need to keep on keepin’ on!

7. Do YOU

While social media has many amazing uses, it can be easy to find ourselves scrolling through the feed comparing ourselves to others. When it comes to physical activity, just do you! Ever heard the saying, “Comparison is the thief of joy”? Well, sometimes this can really challenge your motivation. Remember that your journey is unique to you! Celebrate what your body can do by meeting yourself where you are and finding something that you truly enjoy. Once you have something that works for YOU, (not your friend’s sister’s mother-in-law or the coworker in the office next to yours) you may feel more motivated to keep going and watch your progress continue over time.