Are you struggling to find the motivation to work out, especially on those days when you are feeling low or tired? We all have those days when the thought of exercise feels like an overwhelming task. But don’t worry, because in this article, we’ll explore some practical strategies to help you stay motivated and get moving, even when your energy levels are running low. By the end, you’ll have some helpful tips to keep yourself on track towards your fitness goals, no matter how tired or unmotivated you may feel. So, let’s get started and discover how you can find the motivation to work out, even on your toughest days.
Set specific goals
Define your fitness goals
To stay motivated and focused, it’s important to define your fitness goals. What do you want to achieve through exercise? Is it to lose weight, build muscle, improve your cardiovascular health, or simply feel more energized? Take some time to reflect on what you truly want from your fitness journey.
Break down your goals into smaller milestones
Once you have defined your overall fitness goals, it can be helpful to break them down into smaller, more manageable milestones. These milestones serve as checkpoints that you can work towards and celebrate along the way. For example, if your goal is to lose 20 pounds, set smaller milestones of losing 5 pounds at a time. This way, you can track your progress and stay motivated as you achieve each milestone.
Set a workout schedule
Establishing a regular workout schedule can do wonders for your motivation. By setting specific times for exercise, you are more likely to stick to it and make it a non-negotiable part of your day. Determine what days and times work best for you, taking into consideration your other commitments. Whether it’s waking up early for a morning workout or hitting the gym after work, find a schedule that suits your lifestyle and commit to it.
Find your why
Identify your reasons for wanting to work out
Understanding your reasons for wanting to work out is essential in finding long-lasting motivation. Consider both the external and internal factors that drive you. Maybe you want to feel more confident in your own skin, improve your overall health, or set a positive example for your loved ones. By identifying these reasons, you can connect with a deeper sense of purpose and motivation.
Connect with your deeper motivations
Beyond the surface-level reasons, connect with the deeper motivations that will keep you going on low days. Remind yourself of how exercise makes you feel, both physically and mentally. Embrace the sense of accomplishment after a challenging workout or the boost in mood and energy that follows. Cultivating this connection will help you stay committed to your fitness journey even when the going gets tough.
Create a personal mantra or affirmation
Having a personal mantra or affirmation can provide you with an instant boost of motivation when you need it most. Choose a positive phrase or a few words that resonate with you and reflect your fitness goals. Repeat this mantra to yourself before and during your workouts, allowing it to uplift and inspire you. Whether it’s “I am strong and capable” or “I can do hard things”, find a mantra that empowers you on your fitness journey.
Create a supportive environment
Find a workout buddy
Having a workout buddy can make exercising more enjoyable and provide you with an extra dose of motivation. Find a friend, family member, or coworker who shares similar fitness goals and interests. Plan regular workout sessions together, whether it’s going for a run, attending a group fitness class, or hitting the gym. Having someone to hold you accountable and cheer you on can greatly increase your motivation to work out.
Join a fitness community
In addition to a workout buddy, joining a fitness community can provide you with a sense of belonging and support. Whether it’s a local fitness group, an online forum, or a social media community, there are countless opportunities to connect with like-minded individuals who can share their experiences and offer encouragement. Surrounding yourself with people who understand and support your goals can be a powerful motivator on your fitness journey.
Make your workout space inviting
Create an inviting workout space that encourages you to get moving. Whether you have a dedicated home gym or simply a corner in your living room, make it a place that motivates and inspires you. Clear any clutter, add some plants or artwork, and gather the equipment you need. By making your workout space inviting, you’ll be more inclined to spend time there and engage in physical activity.
Listen to your body
Pay attention to your energy levels
Listening to your body is crucial for maintaining a sustainable and enjoyable fitness routine. Pay attention to your energy levels and adjust your workouts accordingly. On days when you feel low or tired, consider taking a rest day or engaging in lighter exercise such as stretching or yoga. Pushing yourself excessively when your body is signaling fatigue can lead to burnout and demotivation in the long run.
Modify your workout intensity or duration
There will be times when you feel low or tired but still want to move your body. In those instances, it’s perfectly okay to modify your workout intensity or duration. Instead of an intense cardio session, opt for a brisk walk or a gentle bike ride. Shorten your workout and focus on fewer exercises or lower weights. By adapting your workouts to better suit your energy levels, you’ll be able to maintain consistency and stay motivated.
Explore different types of exercise
If you find yourself consistently feeling low or tired during certain types of exercise, consider exploring different forms of physical activity. Experiment with various workouts such as swimming, dancing, hiking, or yoga. Not every workout will resonate with everyone, so it’s important to find activities that you genuinely enjoy and that make you feel good. Trying new things can reignite your motivation and make exercise more enjoyable.
Integrate exercise into your routine
Make it a non-negotiable part of your day
To stay motivated, it’s important to make exercise a non-negotiable part of your daily routine. Treat it as an essential activity, just like eating and sleeping. By prioritizing exercise and setting aside dedicated time for it each day, you are less likely to push it aside when you’re feeling low or tired. Consistency is key in maintaining motivation, so make a commitment to yourself and stick to it.
Incorporate movement throughout the day
While having a structured workout routine is important, it’s also beneficial to incorporate movement throughout your day. Look for opportunities to be active in your daily life, such as taking the stairs instead of the elevator, going for a walk during your lunch break, or doing a quick stretch session while watching TV. These small bursts of activity can add up and contribute to your overall fitness and motivation.
Find activities you enjoy
To sustain long-term motivation, it’s essential to find activities that you genuinely enjoy. Experiment with different forms of exercise until you discover what brings you joy and fulfillment. It could be dancing, playing a sport, trying out a new fitness class, or even hiking in nature. When you engage in activities that you find fun and exciting, exercise becomes less of a chore and more of a source of enjoyment and motivation.
Track your progress
Record your workouts
Keeping a record of your workouts is a powerful way to track your progress and stay motivated. Whether you use a notebook, a smartphone app, or a fitness tracker, make a habit of recording your exercise sessions. Note down the exercises you performed, the duration, and any other relevant details. As you see your progress unfolding on paper, you’ll be reminded of how far you’ve come and be motivated to keep pushing forward.
Celebrate small achievements
On your fitness journey, it’s important to celebrate each small achievement along the way. Whether it’s running an extra mile, lifting a heavier weight, or completing a workout that previously felt challenging, take the time to acknowledge and celebrate these milestones. Reward yourself with a small treat or indulge in a self-care activity that brings you joy. By recognizing your accomplishments, you’ll boost your motivation and build confidence in your ability to achieve your goals.
Use technology or apps to monitor your growth
In this digital age, there are countless technological tools and apps available to help monitor your fitness progress. From step counters to heart rate monitors, there’s an array of devices that can provide valuable insights into your workouts. Explore different options and find technology that suits your needs and preferences. Utilizing these tools can provide a tangible sense of progress and further motivate you to continue working towards your goals.
Reward yourself
Set rewards for reaching goals
Setting rewards for reaching your fitness goals can be a fun and motivating way to stay on track. Choose rewards that align with your values and interests. It could be treating yourself to a new workout outfit, booking a spa day, or indulging in your favorite healthy meal. When you have something to look forward to, it serves as an additional incentive to push through those low or tired days and stay motivated.
Treat yourself after completing workouts
After completing a workout, treat yourself to something that makes you feel good. It could be savoring a delicious and nutritious post-workout snack, taking a relaxing bath, or enjoying a moment of quiet reflection. By associating positive experiences with exercise, you’ll reinforce the motivation to continue working out, even on days when you feel low or tired.
Find healthy incentives that motivate you
In addition to tangible rewards, find healthy incentives that specifically motivate you to work out. For example, if you’re a music lover, create a workout playlist with your favorite songs and allow yourself to listen to it only during your exercise sessions. If you enjoy reading, allow yourself to dive into a new book only while on the treadmill or stationary bike. By tying activities you enjoy to your workouts, you’ll find yourself looking forward to those moments of physical activity.
Visualize success
Imagine your ideal fitness level
Take a moment to imagine your ideal fitness level and visualize yourself embodying it. Envision yourself moving with ease, showcasing strength and flexibility, and feeling confident in your own body. Creating a mental image of success can be a powerful motivator and help you stay focused on your goals, even on days when you feel low or tired.
Visualize yourself enjoying the benefits of exercise
In addition to visualizing your ideal fitness level, imagine the specific benefits that exercise brings into your life. Visualize yourself having more energy throughout the day, feeling happier and less stressed, and enjoying improved overall health. By connecting with these positive outcomes, you’ll be motivated to push through any temporary feelings of low energy or tiredness.
Use visual cues as reminders and inspiration
Surround yourself with visual cues that remind and inspire you to work out. This could be creating a vision board with images that represent your fitness goals, displaying motivational quotes or images in your workout space, or even setting reminders on your phone. These visual cues serve as constant reminders of why you started on your fitness journey and can reignite your motivation during challenging moments.
Practice self-compassion
Be gentle with yourself on low days
On days when you feel low or tired, it’s important to be gentle with yourself. Understand that everyone has off days and that it’s okay to take a break or engage in lighter exercise. Instead of beating yourself up for not having the energy to tackle a high-intensity workout, choose activities that still allow you to be active while honoring your body’s needs. By practicing self-compassion, you’ll maintain a positive relationship with exercise and stay motivated in the long run.
Focus on progress, not perfection
Remember that progress is more important than perfection. Rather than striving for an ideal or comparing yourself to others, focus on your own journey and how far you’ve come. Celebrate each small improvement, whether it’s a increase in strength, flexibility, or endurance. By shifting your focus from unrealistic expectations to gradual progress, you’ll cultivate a sustainable and motivating mindset towards your fitness goals.
Celebrate small victories and practice gratitude
Take the time to celebrate each small victory and express gratitude for your body’s abilities. Whether it’s being able to hold a plank for a few more seconds or completing a challenging workout, acknowledge and appreciate your achievements. Express gratitude for the opportunity to move your body and improve your health. By focusing on the positives and celebrating your victories, you’ll maintain a positive mindset and stay motivated on your fitness journey.
Seek support
Talk to a friend or family member
On days when you feel low or tired, reach out to a friend or family member who can provide support and encouragement. Share how you’re feeling and allow them to offer a listening ear or words of motivation. Sometimes, all you need is a bit of external support to help you push through and stay motivated.
Consider hiring a personal trainer
If you find yourself consistently struggling with motivation, consider hiring a personal trainer. A professional trainer can provide guidance, structure, and accountability in your workouts. They can tailor a workout program to your specific needs and preferences, pushing you outside of your comfort zone and keeping you motivated on low days. Having someone in your corner who believes in your potential can make a big difference in staying committed to your fitness goals.
Join an online fitness group
Joining an online fitness group or community can provide you with a network of like-minded individuals who can offer advice, support, and motivation. These groups often share workout tips, success stories, and even organize challenges that can give you an extra push on low or tired days. Participating in discussions and sharing your own experiences can foster a sense of camaraderie and accountability, ultimately helping you stay motivated on your fitness journey.
Remember, motivation is a journey, and it’s normal to have ups and downs along the way. By setting specific goals, identifying your reasons for wanting to work out, creating a supportive environment, listening to your body, integrating exercise into your routine, tracking your progress, rewarding yourself, visualizing success, practicing self-compassion, and seeking support, you can stay motivated even on days when you feel low or tired. Embrace the process, be kind to yourself, and enjoy the benefits that regular exercise brings to your life. You’ve got this!