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7 Effective Strategies For Exercise Motivation

Updated: Jul 21, 2023

Maintaining a consistent exercise routine can be challenging, especially when motivation starts to wane. However, with the right strategies, you can overcome and stay motivated on your fitness journey. In this blog post, we will explore seven effective strategies to help you stay motivated and continue exercising.

girl running on the road listening to music

Tell me if this sounds familiar, you get started on a program things are going great and you're making incredible progress. Then, out of no where life hits you and it hits you hard. Your very regimented routine starts to fade and you revert back to your old habits. You can benefit from one of the 7 points below to light that fire and get back to the dedicated you!


1. Set Realistic Goals

Setting realistic and achievable goals is essential for long-term motivation. If you have the ultimate goal of say losing 100pds, that can be extremely nerve racking to shoot for that off the gate. Break down your fitness goals into smaller milestones that you can track and celebrate along the way. Whether it's running a certain distance, lifting a specific weight, or improving your overall stamina, clear and attainable goals will keep you motivated as you see your progress. Just enjoy the process :)


2. Pick Exercise Activities you Actually Enjoy:

One of the keys to sustaining motivation is finding physical activities that you genuinely enjoy. If you someone who despises swimming there is no reason to make that the core of your routine. Experiment with various forms of exercise, such as running, dancing, cycling, or group classes, until you discover what modality you look forward to doing. When you get excited for your workout sessions, staying motivated in those trying days becomes so much easier.


3. Find an Exercise Buddy or Support System

A tactic that I personally use with my clients is to take an initial picture of the first session we complete. With that photo I share to my Flexwork Facebook page. This does one of 2 things

  1. Makes a kick ass before and eventual after photo.

  2. Creates a public statement that they will be devoting theirselves to this new lifestyle.

As well, exercising with a friend or joining a fitness community can significantly boost motivation. Having someone to share your progress, challenges, and achievements with creates a sense of accountability and friendly competition. Find a workout buddy with similar goals or join fitness groups, classes, or online communities to stay connected, inspired, and motivated. There are countless Facebook groups that host their own challenges and promote community engagement. Having someone to talk to and work towards a common goal is very encouraging. It also makes exercise more fun, and you’ll be less likely to skip a workout if you know someone is counting on you.

4. Reward Yourself

Treat yourself for reaching specific milestones or sticking to your exercise routine consistently. Rewarding yourself can be as simple as buying new workout gear, enjoying a relaxing massage, or indulging in a favorite healthy meal. Just make sure to choose indulgences that align with your new lifestyle. For example, don't celebrate your weight-loss with eating a whole cake. Utilizing these small reward systems reinforce positive behavior encouraging you to keep going.


5. Change Your Routine

Doing the same thing every day gets boring quickly. Try to mix it up by trying new workouts, signing up for classes, or even just changing your scenery. A change of pace can be energizing and keep things interesting. By trying a new modality , you may even discover a new found love for a different sport/exercise style.

6. Change your environment

Decorating your walls with motivational quotes, for instance, can serve as a constant reminder of your fitness goals and the reasons behind them. Similarly, images of your fitness idols or inspirational landscapes can further fuel your drive. These constant visual reminders not only enhance the aesthetics of your space but also embeds a psychological trigger, encouraging you to stay committed to your fitness journey.

7. Set Challenges

Setting fitness challenges is another effective strategy to breathe life into your workout regimen. This could involve completing a 5k, dunking a basketball, or completing a crossfit challenge. By setting these challenges, you create tangible goals that give direction to your fitness journey. Each time you conquer a challenge, the sense it can fuel your determination to take on the next.


I hope these strategies will help you stay motivated and committed to your exercise routine. Remember, everyone struggles sometimes. Don’t beat yourself up if you miss a workout or two. Heck i've missed my fair share also. The most important thing is to keep moving forward and stay positive. With a little determination and these strategies to keep you motivated, you can achieve your fitness goals!

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