Getting regular physical activity is good for your mind, body, and soul. But sometimes it can be hard to follow through on your plan to make it to the gym and prioritize fitness.
Having a list of motivational tips and tricks can help you be consistent. Here are 32 practical ways to help you stay motivated and on track to meet your fitness goals.
This article is Day 15 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
1. Identify your motivation
You can’t always rely on external factors, like a big event, to motivate you. Identifying your motivation for exercise will give you a personal or emotional investment in your goals.
2. Pick a cause
Choosing a cause to compete for can really help motivate you. Many competitions support noble causes, such as:
- Alzheimer’s research
- cancer research or funding for families
- cystic fibrosis research
- suicide prevention
- diabetes research and advocacy
3. Always have a backup
Put a bag in your car with a change of workout clothes and a pair of shoes.
It can also be helpful to have an alternate workout ready, such as a walking route near work, in case plans change.
“If I don’t feel like going to my workout class, I’ll put on a cute workout outfit to make myself feel more motivated! Or I’ll “reward” myself with a healthy treat like a smoothie after class to get myself excited to go.” — Marissa Benson, marketing manager
4. Follow the 3 x 10 rule
Short on time? Take a 10-minute walk three times a day. Swap out the evening walk for a few squats, pushups, and crunches, and you’ll have a full-body workout.
While it may not seem like much, these mini-workouts can add up quickly and make a dent in your overall weekly exercise minutes.
5. Use Post-its
Label sticky notes with positive messages about working out. Plaster them on your alarm clock, bathroom mirror, or computer at work. They’ll serve as a constant reminder.
6. Use social media
If you are open to it, you can use social media to stay on track with your fitness goals. Creating a fitness account can help hold you accountable, whether you have 5 followers or 50,000.
One study found that the support, accountability, and even healthy competition in online groups can help you adhere to an exercise routine.
7. Schedule it
Decide:
- what type of workout you’ll do
- when you’ll do it
- for how long
- where you’ll do it
Then, spend a few minutes planning your activity for the rest of the week. You can do this on a piece of paper or in a notebook, or use a digital note-taking app. Additionally, some social media applications may let you save workout videos to a folder.
Research shows that maintaining a consistent exercise schedule, especially in the morning, improves exercise adherence and weight management.
“I’ve found that working out at the time of day when I have the most energy helps me stick with it consistently. For me, that’s in the morning. If I wait until I’m already zapped for the day, it’s really hard to get motivated or moving!” — Jenny Buttaccio, medical editor
8. Leverage media
Hop on the treadmill or another piece of cardio equipment, turn on the TV, and watch the time fly by. You can opt for a video game here, too, if it is on a handheld device or if you can use a controller.
You can go the extra mile and make it a habit to only consume this piece of media when you’re exercising.
9. Train for an event
Training for a race or special event can push you to get out of bed in the morning and get moving. Find an event to train for that is a few months away. Commit by signing up and paying the entry fee, then get to work.
10. Do a challenge
There are many different fitness challenges to choose from: 75 Hard and 75 Soft, Couch to 5k, and more. Many of these challenges come with day-by-day instructions, so you won’t be at a loss for what to do.
11. Sleep in your clothes
If setting your clothes out at night isn’t enough motivation, try wearing them to bed.
12. Put your alarm out of reach
Try putting your alarm clock on the other side of your room. This forces you to get up and out of bed. Coupled with the last tip, if you already have your clothes on, you’re halfway to your workout.
13. Gather your squad
Working out is a lot easier when you have a friend waiting for you. You can take a group workout class together or keep it simple and walk or run on a trail.
Research shows that finding a fitness buddy can positively affect how difficult you perceive the workout to be.
“Throughout the week, I go to the gym and have what I call my “boring workout,” and on Fridays, I go to a morning spin class with my best friend. The energy is amazing (yes, even at 6 am) and I really enjoy moving to the beat of the music. Being able to look forward to my weekly spin class keeps me motivated to push through my typical strength training workout.” — Natalie Eller, senior associate
14. Listen to a podcast or audiobook
Choose a podcast or audiobook you’ve been wanting to listen to, and only listen to it when you’re working out. This gives you something to look forward to.
15. Create a space
Designating an area in your house or apartment for exercise can help you get in the right mindset and minimize distractions.
Spare bedrooms, basements, or even partitioning off the corner of the living room will give you a dedicated space.
16. Use a fitness app
There are hundreds of fitness apps with a variety of workouts to choose from.
Pick one app and schedule daily workouts that focus on different fitness goals. For example, cardio on Monday, yoga on Tuesday, strength training on Wednesday, and so on.
17. Put your phone in another room
Put your phone in a room far away from where you’re exercising to minimize distractions.
18. Use your lunch break
Ask a co-worker to go for a walk or head to the gym for a quick lunchtime workout. You’re more likely to exercise if it’s a convenient part of your day.
19. Go beyond the gym
Exercise can happen just about anywhere, anytime. You may consider:
- parking at the back of the parking lot and walking
- taking the stairs instead of the elevator or escalator
- taking calls while walking
20. Add variety
To keep your motivation running at top speed, periodically change your workouts. Try cycling through different fitness classes and cardio and resistance-training modes throughout the week.
“In the past year, I’ve also experimented with lots of different types of workouts. Not only has this kept things new and interesting for me, but it’s also helped me discover exercises I genuinely enjoy and that don’t feel like a chore. Reformer Pilates, barre, and dance classes are some of my personal favorites.” — Chloe Szilagyi, editor
21. Make sure to rest
Working out every day can take a toll on your body. If you like to exercise most, if not every day of the week, make sure one of those days is devoted to active rest.
Too much of a good thing can lead to overtraining. This may increase your risk of injury and lead to burnout.
22. Exercise before you go home
Find a gym, track, or trail near your work that you can head to before going home. Change your clothes at work and go immediately to your exercise destination.
23. Think in small increments
Sometimes the idea of exercising after a long day feels totally impossible. Tell yourself that you’ll just get dressed and do a 10-minute warmup before you even think about going home. After you get moving, there’s a good chance you’ll want to keep going.
“I ask myself, would future Sarah be happier if I worked out for an hour or sat for the same amount of time? It’s usually the former, because I know I’ll always feel better after moving than being stationary.” — Sarah Matysiak, associate editor
24. Pick exercise you like
Exercising after work should give you an energy boost and help take your mind off of the day. Choosing activities and workouts that you enjoy and look forward to can help keep you motivated more often.
25. Set small goals
Looking at your end goal may be overwhelming. Start with daily goals, then weekly goals, monthly goals, and finally, aim to hit your target.
26. Surround yourself with like-minded people
To stay on track, interact with people who share your goals. If you have a common goal, you can hold each other accountable.
27. Make your eating program work for you
Research shows that an “all or nothing” mentality when it comes to exercise isn’t sustainable in the long term.
Losing weight and keeping it off requires a lifestyle change that gives you the freedom to live without scheduling your day around a diet.
28. Always take a to-go container home
Many restaurants serve portions that are more thanTrusted Source a single serving. When dining out, ask for a to-go container with your meal. Immediately put half of the meal in the container and only eat what’s on your plate.
Now you have lunch for tomorrow.
29. Meal prep
Choose one day each week to meal prep at least two to three lunches for the week. Divide each meal into small containers so you can grab and go when heading out the door.
30. Focus on adding, not taking away
Rather than getting rid of everything you think is unhealthy, shift your focus to adding food that might be missing from your day, such as fruits and veggies.
31. Try one new recipe a week
Choose one new healthy recipe to prepare that includes a lean protein source such as chicken or fish, vegetables, a complex carbohydrate, healthy fats, and fruit for dessert.
32. Swap sugary drinks for flavored water
Ditch soda and juice and try adding natural flavors to plain water, like this blueberry lime mint fizz.
Scheduling time with a personal trainer is beneficial for all fitness levels. If you’re new to exercise, working with a pro can get you started on the right track. They can design a program tailored to your needs and observe you to make sure you’re performing the exercises correctly.
Personal trainers can also provide sport-specific training and specialized instruction for certain health conditions. If your fitness plans include working with a personal trainer, make sure to look for trainers with credible certifications. Some of the more reputable ones include:
- National Strength and Conditioning Association (NSCA), which also oversees the Certified Strength and Conditioning Specialist (CSCS) certification
- American College of Sports Medicine (ACSM)
- American Council on Exercise (ACE)
- National Academy of Sports Medicine (NASM)
- International Sports Sciences Association (ISSA)
Of course, having a college degree in exercise science is also a good credential. To find a trainer in your area, use the online search tool on one of the certifying bodies’ websites.
