How to Motivate Yourself to Exercise Regularly

How to Motivate Yourself to Exercise Regularly

Exercise is an essential part of a healthy lifestyle. It develops endurance, gives more energy, reduces stress, controls body weight and promotes good health in general. Everyone knows this, but if it’s such a well-known fact, why is it that only 20 percent of adults exercise regularly?

The answer for this is pretty simple: LACK OF MOTIVATION. It’s very easy to find reasons to not work out when it actually should be the other way around.

Lack of motivation is very common, and if you’re one of those people who join the gym and then decide it’s too cold or maybe too hot to go, or if you have constant headaches and hard days at work every time you have to exercise then this is for you!

Here are some tips on how to motivate yourself to exercise regularly and keep going even in the very cold and tough days.

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How to Motivate Yourself to Exercise

1) Positive Attitude

“What you do today can improve all your tomorrows.”
Ralph Marston

When you have positive thoughts not only about yourself but toward exercise everything will be easier. This is super important because it’s not always easy to wake up at five in the morning to be able to hit the gym. So you basically have to brainwash yourself and keep those positive vibes all the time to be able to stick with your plan no matter what.

Positive Attitude

How to do this? Well just think in how fabulous you’ll feel after training, in all the clothes that will fit, and in how great your body will look if you keep going. Attitude is everything, so do one more rep and keep that enthusiasm up.

2) Find Inspiration

“To succeed, you need to find something to hold on to, something to motivate you, something to inspire you.”
Tony Dorsett

Since you were very young, you probably admired someone, maybe a tennis player, a singer or a writer. Everyone has role models, and this is a good thing. Finding someone you admire or who inspires you to exercise is an excellent way to stay motivated.

Buy some fitness or sports magazines and hang pictures and posters everywhere so that you remember all day long how you want to look and how you want to be.

3) Find What You Love

“If you do what you love, you’ll never work a day in your life.”
Marc Anthony

Sometimes you have to try and experiment a lot to find something you actually enjoy. If you paid for a gym membership but skip it frequently maybe the gym is not for you. Find something that makes you want to jump out of bed and exercise.

Find What You Love to Exercise

If the gym is not for you maybe you’ll like Pilates, maybe the meditation and relaxation of a yoga class suits you better, maybe wearing a tennis squirt moves you or maybe you simply enjoy more the fresh air of a jog in the park.

Experiment and find what’s best for you and the motivation will come automatically, because there’s nothing like loving and enjoying what you’re doing.

4) Find an Exercise Buddy

“My best friend is the one who brings out the best in me.”
Henry Ford

Have you ever heard that saying that goes something like, “you are the company you keep”? Well, this applies to exercise as well!

If you surround yourself with active people who love exercising then making this a habit will be a lot easier. It’s hard to stay motivated if you hang out with couch potatoes all day long. Find an exercise buddy who can inject you with energy.

5) Reward Yourself

“Every project has challenges, and every project has its rewards.”
Stephen Schwartz

Motivation and rewards are strictly linked to each other. Multinational companies worldwide discovered this years ago. In order to increase productivity, they implemented incentives and reward systems. This is human nature, so rewarding yourself is one of the best ways to keep you motivated.

Reward Yourself With Cake

For example, if you love chocolate cake reward yourself with a slice after a whole week of hard training. Maybe you like shoes, so reward yourself with a new pair of shoes after a whole month of exercising. Perhaps a day at the spa and a nice massage sound better to you, or maybe a short weekend on the beach. Find whatever it is you want and like the most and reward yourself once you achieve your goal.

6) Get Competitive

“Look in the mirror, that’s your competition.”

In general, it’s safe to say that all humans are competitive by nature. Clearly there are persons who are more competitive than others, but healthy competition is always a good way to stay motivated.

You don’t necessarily have to compete against someone else, you could compete with yourself. For example, if you run three miles today, try to beat yourself and run five miles the next day. Compete with yourself and soon you’ll realize that you’re in better shape than ever, and this in turn will keep you motivated.

So there’s no excuse now, these six tips on how to motivate yourself to exercise regularly should provide you with some sort of starting platform. Remember – if it ain’t hard work…it ain’t worth doing!

Good luck!

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15 thoughts on “How to Motivate Yourself to Exercise Regularly

  1. You have hit hard on the thing I struggle with the most. Generally once I start to actually exercise I’m fine, it is the motivation to do so that is the hardest part for me. I’ve actually been doing pretty good so far, but I mainly just try to do a lot of walking to get my exercise.

    1. Well walking is a great start Devin if you enjoy it! Just make sure you get enough distance in and you’ll see fantastic results in no time! 🙂

  2. Hey

    Great article by the way thank you for sharing this, I was just browsing for similar information when I came across you site and will save it for later I found some awesome tips.

    I think you have an awesome way of connecting to your audience, many people forget to reward them selfs and end up with almost no enjoyment in their lives. I know who to share this post with ahah

    I hope you will post more of the same quality content in the near future, I look forward to returning.

    thank you


    1. Hey thanks Jack!

      It’s great to get some positive feedback on our content – thanks for stopping by and leaving your opinion!

  3. Chris-
    This is a great article in regards to motivation. It is always so easy to find an excuse. But this list is a great way to look the other way. This list has so many ideas that it could keep you going for a long time. Hopefully long enough that exercise just becomes part of your everyday routine and you don’t even notice it and the positive effects anymore. You just know that you feel better and it doesn’t seem like work anymore. Thanks I look forward to your future work.

  4. Hi chris love your site , i can honestly say i can sympathise with you i got to my 30s and thought uh oh i better do something so your site rang a few bells with me.
    First i love the name and the design of the header, it is fun and really stands out .Very easy to navigate around ,very informative and like i said before i have been in the same boat .
    I really hope you do well with this site , good luck !

  5. I agree with these 6 things that can motivate yourself. The last one really stood out for me because we are the only ones holding ourselves back.

    It is also important to have an exercise buddy that can help with the motivation and discipline. If you go and gym alone, then you will not exercise that effectively as you would if you had a partner.

  6. You nailed it, motivation is really key to exercising regularly. I need to find that myself. I know I’ve already given myself enough time to recuperate from birth – its been months… So I should start exercising again. Swimming works best for me. I really just need to allocate time..

  7. I know how hard it is to find the motivation to exercise. I’m Ok for the first few days of a new exercise regime. I am fired up with enthusiasm and excited to see results, but after a few days, the exercise routine becomes a little boring and it’s so much harder to get out of bed or off the couch. Your post has certainly given me some inspiration. And I love the idea of wearing a tennis “Squirt”. Typo?

  8. I really like your article and your advice. I’m working on my body, and try to exercise as much as I can, but it’s hard to stay motivated.

    I wanted to loose my extra pounds so I started a diet and work out, and I succeeded, now I want to keep exercising, but maybe as you said, I need a model to motivate me.

    You see, I’m a bit worried I’ll get into the old habits again without even realizing it – the last thing I want to do is end up overweight again and in the same boat (it’s hard work to get rid of it!).

    Thank you

    1. Hi Roxen,

      I feel your pain girl – which is one of the reasons I decided to publish the article above!

      You see, my weight constantly fluctuates due to my lifestyle changes – I want to exercise ALL the time but because I work online (a lot) I can’t seem to find the time.

      At this point I have actually put on weight again – not as bad as before…but I’m getting there!

      It’s all about managing motivation in the right way – this will help you stick to a healthy regime and keep the weight off. I’m actually looking at going back out running soon…before the spare tire gets to beer belly size!!!! 🙂

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