The start of a new year is inherently motivating. It’s a chance to start fresh, set new goals, or revisit old ones—especially when it comes to health and well-being. When it comes to resolutions, fitness is one of the most popular categories. And many of us vow to be more consistent, challenge ourselves, or even hit the gym. But when the confetti has cleared and the New Year’s spark has faded, how do you motivate yourself to exercise (and stay consistent in the midst of the winter slump)?
ContentHow to motivate yourself to exercise: just get dressedHow to motivate yourself to exercise: stick to workouts you enjoyHow to motivate yourself to exercise: find a workout buddyHow to motivate yourself to exercise: try to form habitsHow to motivate yourself to exercise: listen while walkingHow to motivate yourself to exercise: do your workouts outdoorsHow to motivate yourself to exercise: remember why you startedHow to motivate yourself to exercise: set realistic goalsHow to motivate yourself to exercise: resist the urge to compareHow to motivate yourself to exercise: be kind to yourself
Fortunately, there are plenty of strategies to help you get moving and stay motivated to exercise. WomanEL will share them with you so that your 2025 goes the way you want it to.
- IMPORTANT: Remember that no fitness journey is linear. And even the most dedicated fitness enthusiasts experience motivational dips at some point. If you’re not feeling motivated to exercise, consider what might be causing these feelings. Lack of motivation can also be a sign of burnout, stress and anxiety, or just plain exhaustion. Addressing the root cause (even if it means seeking professional support) can help you feel more motivated in the long run.
How to motivate yourself to exercise: just get dressed
Breaking down big tasks into smaller steps can be a huge help for people who are struggling to get things done (especially if you suffer from anxiety or depression). If you're struggling to find the motivation to go to the gym, start by simply putting on some exercise clothes. This will help you build the momentum you need to get out the door. Bonus points if you can find a cute workout kit.
How to motivate yourself to exercise: stick to workouts that you like
If the thought of climbing a stair climber makes you feel dreaded, choose something else. Maybe you prefer vigorous group fitness, low-impact Pilates, or the meditative effects of walking. Ultimately, the best workout is the one you enjoy. And finding joy in your workouts will help you stay motivated to exercise more regularly.
How to motivate yourself to exercise: find a workout buddy
Try working out with a colleague or friend to increase your motivation for exercise, Source: freepik.com
“For extroverts or people who like to be around people, I think accountability buddies or just workout buddies are great,” says trainer Kelly Froelich. “Sometimes it's easier to let yourself down by missing a workout than it is to let your friend down by missing one.”
Studies published in the Annals of Behavioral Medicine also show that working out with a partner or group encourages people to work out harder. This doesn't mean you have to do every workout with a buddy. But consistent weekly workouts can help you stay motivated and look forward to your workouts.
How to motivate yourself to exercise: try to form habits
A term coined by S. J. Scott, “habit formation” is when you attach a new behavior (like exercise) to an existing part of your daily routine. For example, “I like to start my day with coffee, exercise, and meditation,” Froelich explains. “This coffee, which I love, sets the whole day in motion because I know that after coffee I will exercise and then meditate.”
How to motivate yourself to exercise: listen while walking
Listening to podcasts while you walk is a great way to get yourself moving…even if all you want to do is sit on the couch. In my experience, a good podcast can make even an hour-long walk fly by (plus, you’ll probably learn something along the way). If you’re more of a music lover, you can also motivate yourself by creating a workout playlist that you enjoy listening to.
How to motivate yourself to do sports: do your workouts outdoors
Exercise is good for you no matter where you do it. But research shows that spending time outdoors is especially beneficial for your overall health and well-being. If you’re struggling to find the motivation to exercise, try exercising outdoors. Whether you’re walking, running, biking, or hiking, being outdoors can help you feel more motivated to get things done.
Considering signing up for Pilates but not sure if it’ll help you lose weight? Here’s what we found.
How to motivate yourself to exercise: remember why you started
“When I get ready for “Even after a marathon, there are many, many times when I just don't feel like going for a long run,” says Froehlich, “but I always go back to the reason I went for the run.” Even a simple “why” has value (like the workout is enjoyable or my head feels clearer). Reminding yourself of that feeling after a workout can help you find motivation to exercise.
How to motivate yourself to exercise: set realistic goals
Froehlich advises her clients to set realistic goals, such as working out three times a week for 30 minutes. The main thing is not to make the goal sound like, “Work out on Monday, Wednesday, Friday,” and if you miss a day, you won’t reach the goal,” she says. “The goal should be flexible depending on how you feel and the time that works for your schedule.” When the goal of your workout seems achievable, rather than daunting, you may find it a little easier to get started.
How to motivate yourself to do sports: don't give in to the desire to compare
Froelich says that most often keeps a workout routine when she disconnects from social media. “Instagram has amazing communities and positive inspiration, but it’s also full of comparisons,” she says. That can demotivate you very quickly. Instead of comparing “body for inspiration,” use your own body for inspiration, says the trainer.
“It can already do so many incredible things, and training is a way to push your body (in a safe way) to achieve even greater things.”
How to Motivate Yourself to Exercise: Be Kind to Yourself
If you torture yourself, you won't want to get up and do better tomorrow. “Be gentle with yourself. You're setting new goals that require a lot of effort,” says Froehlich. Progress isn't a straight line, but it tends to go up.”
If you've had a bad workout or missed a workout day, tell yourself motivating words as if you were talking to your best friend. Sometimes we can be our own worst critics.”
Start with this yoga pose! Cat-Cow Asana is considered simple but effective for developing flexibility.
