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Motivation is one of those things that we all look for, but rarely manage to keep. At first, we are all full of enthusiasm and ready for action. But as time goes on, this feeling often fades away.
That is why it is important to understand that motivation in itself is short-term, not to say fleeting.
To stay committed to training, we need to find deeper reasons and strategies that will keep us on track.
Below I will introduce you to several proven ways to stay “motivated” for training. With some science, experience of a personal trainer, and sanity, let's see what they are.
But before that...
What are intrinsic and extrinsic motivation
First, it is important to understand the difference between intrinsic and extrinsic motivation.
Intrinsic motivation comes from within, from your own desire to achieve something for personal satisfaction, life goals, or a sense of fulfillment.
For example, if you run because you enjoy the feeling of freedom and energy that running brings, it is intrinsic motivation.
Also, you may be motivated by the desire to feel stronger and more energetic during daily activities. The motive may also be to improve your mental health through regular physical activity.
As you can see intrinsic motivation is like Duracell - it lasts longer.
Extrinsic motivation, on the other hand, comes from outside.
It can be a reward like a new pair of sneakers, praise from friends, a competition or simply a desire to look good on the beach. Although extrinsic motivation can be a powerful driver, it is often not sustainable in the long term.
At the end of the day, intrinsic motivation is what keeps you on track.
1. Find your “why”
One of the key questions you have to ask yourself is: “Why am I training?” If your answer is superficial, like ”I want to lose weight quickly “or “I want to look better,” it is likely that motivation will eventually leave you.
However, if you find deeper reasons, such as a desire for better health, increased energy to play with children, or extend your life expectancy, your motivation will be much stronger and longer lasting. The only thing that matters is that you truly feel it, not that it comes after 2 watched videos on YouTube.
So take the time to really think about your “why.”
Write a diary, meditate or talk with a close person. The deeper and more meaningful your answer, the easier it will be for you to maintain motivation.
2. Set realistic goals
One of the most common reasons for losing motivation is setting unrealistic goals.
If you immediately start with the idea that you will train six times a week for an hour, very soon you will exhaust yourself and give up.
Instead, set realistic and achievable goals. Start with small steps, such as training at home three times a week for 30 minutes. When you reach those goals, gradually increase them.
3. Find a workout you love
There is no universal approach to training that will suit everyone.
It is important to find an activity that suits you and that you enjoy.
It can be running, dancing, yoga, training at home, cycling or any other activity that fills you up. If you enjoy what you do, you are more likely to stay consistent.
4. Incorporate training into the routine
Training should become part of your daily routine, something you do not miss as you do not miss as well as brushing your teeth.
Determine the exact time in the day that you will devote to training and stick to it.
If possible, train at the same time every day to create a habit.
5. Find support
Surround yourself with people who support you and share your goals. Read a blog that motivates you and gives you tools on your way. These can be friends, family members or online communities.
Together it is easier to stay motivated and support each other in difficult moments.
Precisely for this reason, the friendly package is one of the favorite formats of training with me as a personal trainer. If you train with someone, you are less likely to skip training because you feel accountable to that person as well.
6. Vary Workouts
Monotony can kill motivation. That is why it is important to vary your workouts and try new things.
Change your routine every few weeks, add new exercises, try different types of training.
That's why on my BlissFit YouTube Channel, you can find anything - from pilates exercises, stretching exercises, exercises for the stomach to full-body workout, bodyweight strength training, pilates, and tabata.
This will help you stay interested and prevent boredom.
7. Watching motivational videos and fit influencers
It is not bad sometimes to get inspired by motivational videos and fit influencers. They can certainly give an extra boost when it is difficult to go to training.
However, it is important Don't base all your motivation on that..
It is a short-term solution that can help in difficult moments, but it is not sustainable in the long run. Find your inner motivation and use external sources of inspiration only as a supplement.
8. Celebrate your successes
No matter how small they are, celebrate every success.
Every kilogram lost when measuring your body to track the results, every kilometer run, every extra repetition is a reason to celebrate. Learn to measure your body to monitor progress.
Reward yourself for your effort, whether it's a small treat, new training equipment or simply a day off to rest.
Recognizing your own achievements keeps you motivated and shows you how far you've progressed.
9. Adapt training to your needs
Life is full of unexpected situations and sometimes it will be difficult for you to maintain regular workouts.
Instead of giving up, adapt your workouts to the current circumstances.
If you do not have time for a full workout, make it shorter, but more intense as tabata training. If you feel exhausted, do easier mobility training or focus on stretching and recovery.
10. Patience
Change doesn't happen overnight. It takes patience and consistency. The results will come, but it takes time.
Enjoy the process and don't just focus on the end goal. Every day is an opportunity to progress and every workout makes you stronger and healthier.
Conclusion
Motivation is fleeting, but adopting healthy habits and finding a deeper “why” can help you stay on track. Set realistic goals, find support and balance diet and training and celebrate their successes.
Remember that the main thing is to enjoy the process and be patient. At the end of the day, health and well-being are the greatest reward.
By training, you not only improve your body, but also your mind, which allows you to have a better and better quality life. So put on your sneakers and go!
