Workout is boring! How to stay motivated consistently?

26 Apr, 2019 • by Admin

Though your motivation will naturally change over time, the key is to find what really makes you tick when it comes to fitness

During the fall and winter months, however, motivation lags for most people. The days get colder, shorter and darker, and the last thing you want to be doing is waking up early in freezing temperatures to go for a run or hitting up the gym after a dreary day of work. Here are some tips to help you stay incredibly motivated to reach your fitness and sport performance goals, no matter what season it is.

Set realistic goals

Most people fail at their fitness goals because they're waiting for something spectacular to happen. Losing weight isn't always a spectacular fact, it isn't even a linear process sometimes. What you may find is that you lose a little, gain a little and repeat the process again and again.

There are no shortcuts to weight loss so, even if you're frustrated that your body hasn't changed, don't give up. If you're burning more calories than you eat, your body is changing, even if it's slower than you'd like. Make sure your goals are realistic and, most importantly, that you give your body the time it needs to respond to what you're doing. It can be weeks, often months before changes start to show.

Don't be too hard on yourself

Fitness expert (and Lifehacker contributor) Roger Lawson notes that we're often our own biggest hurdle. "They're simply too hard & expect too much from themselves; they think it has to be much harder than it has to be and when they don't live up to the expectations they've set for themselves, it all begins to fall apart," he explains. This is the cycle many of you know: you start something with good intentions, stumble, get frustrated, and give up. Be nice to yourself—stumbles and failures are going to happen, no one's perfect.

Come Up with a Plan

Decide what workouts will best help you meet your goal. Usually a variety of exercises such as strength training, cardio and stretching works best, but every "body" is different. Decide which days of the week, how long and what time of day you’ll work out, and schedule your at-home workouts just as you would a meeting at work. You’re most likely to get the best results if you treat these workouts as important appointments.

When your appointment comes up, dedicate yourself for the full amount of time you’ve set aside. Have water, a towel and music or audiobooks ready to help you power through your workout. You can even create a workout playlist with your favorite tunes, adding at least enough songs to get you through your entire workout.

Track Your Progress

Keeping a journal of your progress is a great way to keep focused. At a gym, you tend to push yourself harder to keep up with others around you, but at home, it can be tough to compete only with yourself. That’s where a journal helps. It shows you how far you’ve come and lets you see where you can push yourself harder. Did you do more reps this week than last? Can you run an extra mile this week?

Tracking progress is easy with an app like Preva, in which you can log your workouts and set fitness goals. Some things to consider including are the details of your workout, such as reps and time or distance. Separately, keep notes about how you felt during each workout and what your post-workout snack was.

Try group fitness

Group fitness classes keep me motivated. I look forward to seeing the other participants and instructor. The energy of the group keeps me going in the moments that I want to quit. I feel like I'm accountable to keep at it for the full time. You never want to be the person who quits and leaves early. I do so much more than I would if I were working out on my own

Consider a trainer

Many people think that they don’t need a personal trainer if they know what they’re doing, but working with a trainer at any level can help kick your workout into overdrive. Having a professional there to remind you about form, technique, and following through on each rep will take you further, encourage you to work harder and keep you dedicated for the full duration of your workout.

Mix Your Workouts

Once more, a strict workout routine is not always enough to keep you motivated since it can get boring. So, if you feel like you’re losing some of your motivation mojo, you should immediately vary your workouts. There are countless ways to work out differently including signing up to a different class just to put the spark back in your routine. In addition, a new routine will keep you challenged and motivated to do better and better.

For example, if you usually do high-intensity workouts, try some relaxing yoga classes instead. Also, if you like weightlifting, go for an intense cardio workout from time to time, like spinning. Are you concerned that indoor cycling might hurt your joints you can always check out some indoor cycling facts and online guides to get you started. Don’t let anything stop you! Mixing your workouts is also good for your progress because it keeps your muscles guessing and your mind interested.

Reach out social support

Consider joining a social networking site or online community with fitness trainers and nutrition experts — and support from other people trying to lose weight and maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose up to three times more weight than people going it alone.

Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.


All in all, it looks like finding the motivation to keep pushing with your workout routine can be a real struggle, especially when the weather is not nice or when you simply don’t feel like going out. It is for situations like these that our tips can work wonders. Everybody has their bad days, but the trick is to do something to change that instead of persisting in that mood. So, with a little bit of imagination, everything can be successfully completed, even your workout routine.


Explore more similar news