How to Motivate Yourself to Workout: 10 Methods That Work!

Looking for some better ways or long-lasting solutions to motivate yourself to workout? This article has you covered!

Unfortunately, it’s not easy for everyone to motivate themselves to workout.

However, there are so many important health benefits of exercising, which it is crucial that everyone finds their own motivation for working out and makes sure they take the time to exercise at least two or three days per week.

Contrary to popular opinion, working out is not only about getting an aesthetic body.

Physical activity and exercise can improve your health and reduce the risk of developing chronic diseases such as Type 2 Diabetes, cardiovascular disease, and even cancer.

Additionally, most people want to exercise more often!

In a recent study, around 42% of Americans made New Year’s resolutions for 2017 that all had to do with being more physically active and healthy. But in another study, only around 8% of those people actually follow through and achieve their goals of being more physically active.

So, how can you stay motivated when you feel like giving up?

Keep reading below to learn some of my favorite tips that will teach you how to motivate yourself to workout! I hope you read each part thoroughly because I promise I have some of the best advice on how to motivate yourself to workout!

Understanding the Psychology Behind Motivation

To truly learn how to motivate yourself to workout, it’s important to grasp the psychology behind motivation. At its core, motivation can be classified into two main types: intrinsic and extrinsic motivation.

Intrinsic motivation stems from internal desires, such as personal growth, enjoyment of the activity, or a sense of accomplishment.

On the other hand, extrinsic motivation is driven by external rewards like praise, approval, or appearance-based goals.

Research shows that intrinsic motivation tends to create more lasting and sustainable change. When you work out for personal reasons—such as feeling stronger, healthier, or more confident—you are more likely to stick to your routine over the long term.

External motivators, like aiming for a “bikini body” or working out to avoid guilt, may work in the short term, but they often fizzle out when challenges arise.

Understanding your personal “why” is the first step in unlocking long-term success in your fitness journey.

Ask yourself, why do you want to exercise?

Whether it’s improving mental health, reducing stress, or becoming a better version of yourself, finding meaning in your goals will help you stay consistent even when external factors wane.

When you focus on intrinsic motivation, it’s easier to make working out a regular, fulfilling part of your life.

While extrinsic goals might help you get started, tapping into your internal drive is the key to learning how to motivate yourself to workout day after day, for life.

Best Ways to Motivate Yourself to Workout

I feel like I’m an expert in helping people find the motivation to workout because my whole basketball career has been based on having a better work ethic than other players.

Seeing as I have severe exercise-induced asthma and was never a natural athlete, I had to will my way to becoming a professional athlete.

In college, I used to sleep in our locker room so I could work out until 1 am, and then wake up at 7 am to get another workout in before class.

I have tons of other stories just like that as well, but I just wanted you to know that finding the motivation to workout is one of my specialties!

Some days, you’ll feel energized, excited, and motivated to get going. On those days, just waking up and getting out of bed will be enough to get you to the gym or get you into your normal workout routine.

However, on those days when you just don’t feel like working out, there are a lot of ways you can trick yourself into finding some motivation.

No matter how you feel, there are techniques that you can use to shift your attitude towards your daily workout. Here are a few of my favorite tips for motivating yourself to go workout:

1.) Set Realistic Goals

One of the most crucial aspects of learning how to motivate yourself to workout is setting realistic, achievable goals. These goals act as a guidepost that keeps you on track, even on days when motivation feels low.

Personally, I’ve found that goal-setting is most effective when it becomes part of my daily routine.

I remind myself of my goals as soon as I wake up and right before I go to bed.

For instance, I have a note on my alarm that reads “20-15-3,” which represents my goal of achieving 20 points, 15 rebounds, and 3 blocks in a game.

This goal has fueled me since I was a Division One player and continues to push me as a professional. Each day, I wake up with a sense of purpose, knowing that every workout brings me one step closer to achieving those stats.

So, why are you working out? Identifying a specific reason gives every workout meaning. When things get tough—whether it’s soreness, fatigue, or lack of motivation—knowing that your effort is part of a larger journey can make all the difference.

To make sure your goals drive real progress, I recommend using the SMART goal framework:

• Specific: Make your goal clear and well-defined. Rather than saying, “I want to get fit,” specify, “I want to run 5 kilometers in under 30 minutes.”
• Measurable: Track your progress. If your goal is to lose weight, for instance, decide how much weight you want to lose and by when. For example, “Lose 5 lbs in one month.”
• Achievable: Your goal should stretch you but still be realistic. Setting unattainable goals can lead to frustration and demotivation. Start with goals you know you can achieve, then gradually raise the bar.
• Relevant: Ensure your goal aligns with your broader aspirations and is something you genuinely care about. Don’t set goals because others expect them of you.
• Time-bound: Set a deadline to keep yourself accountable. It could be as simple as saying, “In 8 weeks, I will improve my squat by 20%.”

When you set SMART goals, you create a structured, achievable path for success. Each small win along the way—whether it’s lifting more weight, losing a few pounds, or running a faster mile—builds confidence and reinforces your motivation.

Unrealistic goals, on the other hand, can be demoralizing.

According to a study published in Applied & Preventative Psychology, when people set goals that are too high without proper expertise, they often become discouraged, as they lack the strategies to succeed.

That’s why starting with smaller, realistic goals will help you build momentum and motivation over time.

Remember, the path to achieving a better version of yourself is built on progress, not perfection.

Every milestone you hit—no matter how small—brings you closer to your long-term fitness goals. Keeping this in mind can help you push through difficult days and keep you committed for the long haul.

Finally, forming a habit of working out is about repetition and consistency. It’s often said that it takes around 40 days to form a habit.

Once you pass that threshold, working out will feel like second nature, and there will be little standing in your way of reaching your fitness goals.

2.) Find Yourself a Workout Partner(s)

Going with friends and family members can make going to workout much more enjoyable. Although sometimes you just want to put some headphones in and train by yourself, having a good training partner can make a huge difference!

I always enjoy training with my teammates, and when I am at home in the summer, I do all my 5:30 am workouts with my best friend since childhood because it makes waking up that early much easier!

Not only will you probably enjoy your workout more if you are with someone else, but mutual accountability can also be everything when it comes to doing things you do not want to do. Studies show that roughly half of gym members prefer to work out with other people instead of alone.

However, you also need to make sure that they don’t distract you from your workout. You want to find someone who has the same type of goals and desire to workout as you do!

If you are trying to get into a routine, you may not feel the need to go to the gym some days, and will instead prefer to turn off your alarm and get an hour more of sleep.

However, if you have a friend or family member who will workout with you, chances are that you won’t like bailing out on them.

There is nothing more motivating than the idea of knowing someone is eagerly waiting for you!

Besides helping you to avoid skipping exercise sessions when you are feeling unmotivated, a workout partner will also help you to work even harder than you might have on your own! Partnering up for a work out can completely change your perception of going to the gym that day.

“I have to go to the gym” can easily be substituted too, “I get to see my friend.” Often times, neither of you will want to be the one who actually breaks the plans.

When personal willpower isn’t enough, support and encouragement from a friend can make all the difference.

Regardless of what tactic your workout partner uses to get you out the door, your chances of sticking with your fitness goals are much higher.

Ask one of your friends or family members to be your partner (sometimes my wife is my workout partner as well), and schedule workout times in advance that work for each of your schedules on a weekly basis. This will help to establish consistency, which will build good habits for the two of you!

Finding a Gym Community

Let’s just face it: there’s no person who can pay you just to lift heavier loads, rack up a few more miles or do more squats — and science has proven it.

Research in a study conducted by the National Bureau of Economics found that rewarding gym members with a $30 or $60 gift card to exercise made little impact on their motivation to work out.

While this might appear like a good deal just for sweating, what ultimately inspires you to get moving is yourself, and having a strong and supportive community. The high fives, words of encouragement, and laughs from the bonds that people make are priceless things that you can’t get anywhere else.

From run clubs, fitness bootcamp services, yogi circles, to CrossFit boxes, there’s always a fitness squad that suits each and every person. Find a workout plan that will make you feel good while at the same time surrounding yourself with people who will help build your strength and confidence.

Professional athletes always have a team around them, even if they compete in singles sports like golf or tennis. Those athletes always have a team of coaches, and other athletes always have a team of coaches and teammates. If they can’t do it alone, you shouldn’t think you can either! Find a way to surround yourself with positive support, and you will see the difference it makes!

3.) Workout in a Place You Enjoy (At Home or at the Gym)

Finding the right environment for your workouts plays a huge role in maintaining motivation. Whether it’s at home or in a gym, the key is to choose a space where you feel comfortable and excited to train.

While it might cost a bit more, investing in a gym that you enjoy—or creating an at-home gym setup you love—can be the difference between sticking to your routine or losing motivation over time.

If you go to a gym with outdated equipment or one that simply doesn’t inspire you, your enthusiasm can easily fade.

That’s why choosing a gym that aligns with your preferences is essential.

Over the past few years, gyms have diversified, offering everything from boutique fitness studios to 24-hour budget gyms.

Each provides a unique experience tailored to different fitness styles, so it’s important to find a gym that matches your workout needs and personal preferences.

Modern gyms also incorporate evolving fitness technology, creating a more enjoyable experience through cutting-edge equipment, upgraded facilities, and even apps that make booking classes or tracking your workouts easier.

A gym that keeps up with these advancements can make your visits more efficient and enjoyable, keeping your motivation high.

However, if you find yourself dreading your gym sessions or feeling uninspired by the environment, it might be time to switch things up. Your gym should be a place you look forward to visiting, not one that drags you down.

If your current setup isn’t working, don’t hesitate to explore other options that better fit your needs.

Whether it’s a local fitness studio, a larger facility, or even an at-home gym, working out in a place you truly enjoy will keep you motivated and excited to achieve your fitness goals.

4.) Maintain a Progress Report

One of the most effective ways to keep yourself motivated is by tracking your progress. Unfortunately, many people skip this step, which can lead to feeling stuck and ultimately losing motivation.

In my experience, maintaining a progress report or workout log is essential for staying on track and seeing real results.

A big part of why I decided to start a fitness blog was to keep a record of my workouts, and I’m happy to say I’ve recently made that a reality with my Workout of the Day posts.

Tracking my workouts not only keeps me accountable but also allows me to measure my progress over time. Whether it’s through a blog, a workout log book, or a simple iPhone app like TrainHeroic, tracking your progress is a game-changer for staying motivated.

When you can see tangible improvements—whether it’s lifting more weight, running faster, or seeing changes in your physique—you’ll feel more encouraged to stick with your routine.

Even small changes like an increase in muscle mass, better endurance, or a decrease in body fat are worth documenting. These small victories add up and remind you that your hard work is paying off.

Tracking your progress doesn’t have to be complicated.

Apps like TrainHeroic, MyFitnessPal, or even a simple notes app on your phone can help you keep a detailed log of your workouts, reps, sets, and even how you feel after each session.

Whether you’re trying to lose weight, build muscle, or improve overall fitness, these tools can make it easier to see how far you’ve come.

By maintaining a progress report, you’ll not only stay motivated but also have the data to tweak and improve your workouts as needed.

Remember, tracking progress is about building momentum.

Every time you record an improvement, no matter how small, you’re taking another step toward achieving your fitness goals.

Last update on 2025-04-25 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

5.) Treat Yourself!

Rewarding yourself is an important part of staying motivated to workout.

One of the biggest challenges in maintaining a fitness routine is the delayed gratification—building muscle, losing weight, or getting fitter takes time. You won’t always see results immediately, and that can lead to frustration.

That’s why it’s essential to create small, enjoyable rewards that offer instant gratification after your workouts.

Now, while it’s important not to undo your hard work by indulging in unhealthy habits, treating yourself in a balanced way can boost your motivation.

For example, after a tough workout, you might reward yourself with a relaxing bubble bath, a cup of tea, or an episode of your favorite show.

These small pleasures make the effort feel worthwhile and give you something to look forward to after you push through a tough gym session.

After a week of consistent workouts, consider treating yourself to a full rest day or a delicious meal you enjoy—something that lets you recharge and appreciate your progress.

These regular rewards help break the cycle of waiting for long-term results and keep you excited about working out.

Another great way to motivate yourself is by purchasing new gym gear or equipment. Whether it’s a new set of workout clothes, a fitness tracker, or even a new water bottle, having something fresh to use can increase your enthusiasm for heading to the gym.

Not only does new gear make you feel good, but it also serves as a reminder that you’re investing in yourself and your fitness goals.

By treating yourself to both small and meaningful rewards, you create a positive feedback loop that helps keep your motivation high—even on days when you’re struggling to get to the gym.

6.) Listen to Something Motivational While You Workout!

When you’re not feeling motivated to workout, the right kind of audio can make all the difference.

Music, podcasts, or audiobooks can completely transform your workout experience, energizing you and helping you push through tough sessions.

Music is especially powerful when it comes to exercise. Upbeat music not only lifts your mood but also helps you focus, boosts your energy, and enhances your overall performance.

According to a study published in Ergonomics, music with fast tempos and higher volume significantly improved running speed, heart rate, and the overall affect (mood) of participants. In other words, the right music can make you feel more positive, push you to move faster, and help you feel less tired during your workout.

Fast beats can act as a mental distraction, pushing you to subconsciously keep up with the pace, making your workout feel easier and more enjoyable.

If you’re building a playlist, go for songs that make you want to move—whether it’s high-energy hip-hop, fast-paced rock, or even electronic beats.

Personally, if I had to pick one artist that gets me in the zone, it would be Meek Mill. His music always gets me hyped for a workout.

Listen to an Audio Trainer or Motivational Podcast

Not into music? No problem—audio trainers and motivational podcasts are another great way to stay focused. There’s a reason why celebrities always look their best: personal trainers. While having a trainer push you in real life is ideal, not everyone has access to one.

That’s where audio trainers and motivational podcasts come in. They can provide that extra voice in your ear, pushing you to go harder, stay focused, and push past your limits.

For those who need a mental boost, motivational podcasts or audiobooks can do wonders for your mindset.

One of my personal favorites is Can’t Hurt Me by David Goggins. Goggins, the only man to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, shares his incredible story of grit and determination.

His no-excuses mentality is infectious, and listening to his audiobook during a workout will remind you that you’re capable of more than you think.

Goggins’ story of overcoming adversity and setting records in endurance events is a powerful motivator that can help you crush your workout, even on days when you’re struggling to find energy.

Whether it’s the high-energy beats of your favorite artist or the voice of someone like Goggins pushing you to dig deeper, finding the right audio accompaniment can completely change the dynamic of your workout.

It can make the difference between skipping your session and pushing yourself to achieve more than you thought possible.

Last update on 2025-04-25 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

However, for those seeking the ultimate source of inspiration, there’s no greater story than the Bible.

It is the most powerful and inspirational text ever written, and listening to the Word of God during your workout can provide not only physical motivation but also spiritual strength.

Through Jesus Christ, the one true path to salvation and heaven, you can find the purpose and clarity needed to overcome any challenge.

Whether you’re listening to the Psalms for encouragement or the teachings of the New Testament to strengthen your faith, immersing yourself in Scripture can uplift your spirit while you work on your physical body.

Last update on 2025-04-25 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

By combining physical effort with spiritual nourishment, you turn each workout into a holistic journey that strengthens both body and soul.

7.) Visualize Your Workout

Visualization is a powerful technique used by athletes across all sports to enhance performance, and it’s just as effective for preparing yourself mentally for workouts.

I’ve relied on visualization throughout my basketball career, and I can personally attest to its impact.

Whether I’m gearing up for a game or a tough training session, seeing myself succeed mentally helps me perform better physically.

Top athletes often picture themselves achieving their goals—scoring a basket, crossing the finish line, or lifting a personal best. This mental rehearsal primes their minds and bodies for success, making them more likely to achieve their goals when the moment comes.

The good news is that the same principle can work for you, whether you’re visualizing a great run, crushing a kettlebell class, or lifting weights at the gym.

To apply this method, take a few moments before your workout to create a vivid mental picture of what you’ll accomplish. Imagine how you’ll feel during the workout, the steps you’ll take to push through challenging moments, and the satisfaction of completing it.

By visualizing your success, you’ll increase your motivation and desire to get moving, making it much easier to follow through.

If you’re interested in developing your visualization skills further, I highly recommend the book Mind Gym. It’s one of the best resources I’ve found for harnessing the power of the mind in both sports and daily fitness routines.

Visualization isn’t just about improving athletic performance—it’s about mastering your mindset and setting yourself up for success every time you step into the gym.

Last update on 2025-04-25 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

8.) Try New Workouts!

Just like with anything, falling into a routine can get stale and boring.

Many gym-goers can lose motivation because their workouts lack variety or become repetitive. Forming habits at the gym is not necessarily bad; everyone has their preferred types of workouts, as well as exercises they may try to avoid for various reasons.

However, becoming too comfortable with your workouts is a big problem in terms of keeping you mentally and physically engaged. If your workout routine lacks diversity, our muscles adapt to the stimulus and do not work as hard, which of course will stymie your progress and cause you to hit a plateau.

On the same wavelength, our interest in working out depends on feeling challenged, seeing results, and endorphin highs.

Classes force us to try new exercises we would probably otherwise shy away from, or maybe have never even heard of before. Great instructors or high-energy atmospheres can also be that extra push you need to finish a difficult set that you probably would have given up on during your own workout.

If you don’t want to go to a gym to try workout classes, you can always try online classes or other workouts at home.

Join a Fitness Challenge

Fitness challenges are a great way to keep you committed, focused, and motivated towards a particular goal. They can also be great for helping you refocus on a goal that you have gotten distracted from, as well as give you an opportunity to track your progress.

Challenges can come in all shapes and sizes; they can often be sponsored by your gym, from online communities, or social media channels.

Fitness challenges are without a doubt one of the best ways to lose weight fast for men or women!

The sense of community fitness challenges will allow you to meet like-minded participants for any type of fitness goal, whether it is to lose weight, consistently check into the gym, or track completed miles run.

Do Fun Exercises at the Gym

You don’t have to do exercises that are boring or that absolutely kill you when you do them.

Do some research and see what fun exercises you can pick up that are going to make your time at the gym more enjoyable. For example, when I don’t want to do a specific workout routine or a complex variety of workouts for the day, pushing the prowler sled with a variety of weights is a fun way for me to get a great workout in, and let my mind relax a bit.

9.) Read Motivational Fitness Quotes Each Day

One of my favorite motivational quotes hangs in my basement weight room, or what I like to call my “iron paradise.”

It’s the story of the lion and the gazelle in Africa. Every morning, a gazelle wakes up knowing it must outrun the fastest lion or it will be killed.

Every morning, a lion wakes up knowing it must run faster than the slowest gazelle, or it will starve.

It doesn’t matter whether you’re the lion or the gazelle—when the sun comes up, you better start running.

This quote drives home the relentless pursuit of survival and success. It’s a daily reminder that you have to keep pushing, no matter what. Having this printed and hanging in my workout space keeps me focused and fired up, even when my motivation is low.

Motivational quotes can be incredibly powerful when you take the time to curate the ones that resonate with you.

Much like how your favorite playlist powers you through tough workouts, positive words have the ability to trigger that burst of energy you need to keep going. These quotes serve as mental fuel, helping you push past the “blah” feeling and get into the right mindset to conquer your workout.

Here are a few of my favorite motivational quotes that you can post on your wall or keep in a folder to look at whenever you need a boost:

• “Don’t wish it were easier. Wish you were better.” — Jim Rohn
• “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” — Jerry Rice
• “Do something today your future self will thank you for.” — Unknown
• “The difference between the impossible and the possible lies in a person’s determination.” — Tommy Lasorda
• “The pain you feel today will be the strength you feel tomorrow.” — Unknown
• “Strength does not come from physical capacity. It comes from an indomitable will.” — Mahatma Gandhi
• “You are only one workout away from a good mood.” — Unknown
• “Be stronger than your excuses.” — Unknown
• “If something stands between you and your success, move it. Never be denied.” — Dwayne “The Rock” Johnson
• “A one-hour workout is 4% of your day. No excuses.” — Unknown

When you surround yourself with these kinds of messages, they act as daily affirmations, keeping you aligned with your goals.

Whether it’s reading a quote before heading to the gym or glancing at one while you’re mid-workout, these reminders can ignite the motivation you need to give it your all.

It’s a simple but effective way to keep your mental game sharp, especially when you’re tired or feeling unmotivated.

Remember, just like a solid playlist, motivational quotes have the power to flip the switch in your brain and help you get the ball rolling. So, find the ones that speak to you, print them out, and let them fuel your workouts.

10.) Hire a Personal Trainer or Use a Fitness Coaching App

Hiring a personal trainer or fitness coach is one of the most effective ways to stay motivated and achieve your fitness goals. A skilled personal trainer not only customizes workout plans to fit your specific needs but also provides consistent encouragement, guidance, and accountability.

Whether you’re a professional athlete or someone just starting their fitness journey, a personal trainer ensures that you stay on track, even when your energy or motivation is low.

Personal trainers excel at pushing you beyond your comfort zone while maintaining a focus on your personal goals. They help you set realistic, achievable targets and adjust your plan as needed to keep you progressing.

Their presence can be especially helpful on days when you’re struggling to find motivation on your own. Knowing someone is there to guide and challenge you can be the extra push needed to get you through a tough workout.

But even if hiring a personal trainer isn’t an option, fitness apps can serve as a great alternative.

Apps like TrainHeroic and BetterMe act as digital personal trainers, offering structured workout plans, tracking your progress, and providing motivational support along the way.

These apps allow you to access tailored workout programs, track your performance, and even receive feedback to ensure you’re staying on course.

With the convenience of being available 24/7, they offer the structure and guidance of a personal trainer in your pocket.

These apps often come with additional features like goal-setting, meal planning, and progress reports, making it easier to stay motivated and focused. 

TrainHeroic, for example, is excellent for athletes or anyone looking for performance-based goals, while BetterMe is great for those seeking a more holistic approach, including workout routines, meal plans, and even mental health support.

In addition to personal trainers and apps, my Workout of the Day category offers daily workouts you can follow along with. These workouts are designed to provide variety, challenge, and a sense of community.

You can try the workout, track your results, and even comment on how you did—creating an interactive experience where you can measure your progress alongside others.It’s like having a fitness community at your fingertips, giving you the extra motivation to stay consistent and push yourself a little harder each day!

Whether you hire a trainer, use fitness apps, or follow my Workout of the Day, surrounding yourself with structured guidance and motivation is key to maintaining your fitness journey.

*Bonus* – Use an Energy Boosting Supplement!

I didn’t want to list this at the top of the article because people can become reliant on coffee or pre workout supplements for energy, but they can certainly help when you need some extra motivation to workout!

Also, there are a ton of different options.

Coffee is a great choice because it contains natural caffeine and has been proven to increase energy levels.

There are a lot of great pre workout supplements as well.

You could choose a stimulant-free pre workout supplement, like the Genius Brand Pre Workout, or you could choose a pre workout that contains caffeine, like RSP Nutrition AminoLean.

Lastly, if you want just a moderate amount of extra caffeine to increase your motivation to workout, you can drink green tea before working out.