14 Ways to Stay Motivated to Workout

Please tell me if this sounds familiar to you. You make it a goal of yours to start working out 3 to 5 times a week. The first week, you are really putting your heart into it, and each workout uses all of your efforts. The second week comes by, and it feels like more of the same thing. You start seeing some small results, and you tell yourself, “This is really working!” Then, the third week comes by, and slowly but surely, you start skipping out on the gym. 

This happens to many people every day. They lose that source of motivation to workout. This can be attributed to many different reasons. Working out consistently is not easy. You have to teach yourself to stay motivated to stay committed.

Working Out Consistently Takes Work

Following a consistent workout schedule can be difficult to maintain in the daily rigors of life. Everyone has that inner voice that tells them to skip a workout, grab something to eat, or do something other than going to the gym. You need to take the necessary steps to ensure that you stay on track of reaching your workout goals. 

It is pretty easy to get off track from your workout schedule. When you skip that first day of the gym, you are likely to start skipping many more of them in the future. That is where you have to tell yourself that skipping the gym is not an option.

Staying Motivated

Staying motivated is a great way to make sure you get your workouts in and not skip the gym. As we mention in our blog, “How to Find Your Motivation,” motivation can keep you going when you encounter challenges. Here are ways for you to stay motivated to workout.

  1. Why Are You Working Out?: Finding out why you are working out is a great motivation source. Whether it is intrinsic or extrinsic motivation, try to find out your “why.” This is so important that you can use that “why” to drive you to keep working out.
  2. Use A Fitness App: A fitness app can help you stay motivated by providing you with daily reminders about your workout. They can also have different types of workouts you can do. Some of them can even be done at home. That way, if you don’t want to make the drive to the gym, you can still get a workout at home. 
  3. Workout During Your Lunch Break: Do you feel that you can’t get a workout in before and after work? Maybe you can try going during your lunch break. Working out can be a good refresher to get you through the rest of your day. Plus, getting your workout done during lunch means you can focus on other parts of your life after work. 
  4. Make Your Workout Something You Enjoy: Working out should be a part of your day that you look forward to. Try designing a workout that you enjoy doing so that you feel like going to the gym. 
  5. Get A Workout Partner: A workout partner is another great way to stay motivated to workout because you both share a commitment to getting the workout done. If one of you misses a workout, then the one who missed will feel guilty about it. The feeling of letting your partner down is all the more reason to make sure you go with them to finish your workout. 
  6. Change Up Your Workout Plan: Doing the same exercises every week can get pretty stale really quick. That is why you should change it up every two weeks or so to make it interesting. Another benefit is that you might find new exercises that you feel are more effective than those you have been doing before.
  7. Create A Workout Space at Home: There are always days where we don’t feel like working out. That is why it is a good idea to have a workout space at your home. Sometimes you don’t want to make the trip to the gym, so working out at home can always be a viable alternative. 
  8. Rest: Sometimes, you might feel too spent to do your workout. You have more than likely overtrained, which is why you are feeling a lack of energy. Make sure to get the rest that you need on the days you are not working out.
  9. Set Weekly Goals: Setting weekly goals can help you stay consistent with your workout schedule. Setting goals such as increasing your lifts by 5 pounds a week is a great way to make sure you don’t skip a workout. Hold yourself accountable with weekly goals. 
  10. Workout In The Morning: If you wake up pretty early and find it difficult to work out during the day, try working out in the morning. Working out before work can give you that energy boost to get you through your workday, and you don’t have to worry about skipping a workout. 
  11. Sleep in Your Workout Clothes: If you workout in the morning, try sleeping in your workout clothes. That helps eliminate another step of getting ready in the morning as you are already dressed for the gym! 
  12. Workout After Work: Heading straight from work to the gym can be another way to help you stay motivated to workout. You had a stressful day at work, so getting to the gym and powering out that stress can be just what you need!
  13. Do the Small Things: During those days that you feel tempted to skip a workout, try taking small steps to get you to do it. Toss on your workout clothes, do a warm-up, then get yourself to the gym. 
  14. Make It a Challenge: Choose a challenge where you can compete with yourself or others and track your progress. The progress you will make over the course of the challenge can give you more workout motivation.

Inspiration to Push Everyday

Sometimes, all you need to get yourself to workout is an inspiration. Hearing or reading something inspiring or motivating can be a very powerful influence. Here are some workout quotes to get you moving.

  • “Your body can stand almost anything. It’s your mind that you have to convince.”
  • “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” – Dwayne “The Rock” Johnson.
  • “Motivation is what gets you started. Habit is what keeps you going.”
  • “The only bad workout is the one that didn’t happen.”
  • “Nothing truly great ever came from a comfort zone.”
  • “Remember, Rome wasn’t built in a day. Work hard; good results will come.”

Use these workout quotes as a source of motivation to make sure you get your workout in!


Staying motivated to workout can be difficult at times, but remember why you are doing it. Stay consistent so that you can reach your goals. You might also experience some personal growth while you are at it.


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