How to Get Motivated to Work Out, According to Top Fitness Trainers
You’ve vowed that this year will be different. This will be your year: You’ll run a 5K, you’ll lose 25 pounds, you'll wear your favorite jeans again. Whatever your goal is, you’ve decided this is your time.
But if nothing changes, nothing changes. So if you’re really ready to make a shift this year, you’re going to have to change your strategy. Don’t worry—you’re not alone. We consulted top trainers and a sports psychologist on the best methods that will get you from goal to reality.
Reframe your fitness goals
Instead, O'Connor says it’s more important to have a clear picture of what you want your identity to be. It’s not enough to say “I want to get in shape,” he insists. “I want to be a healthy person is a more powerful sentiment.”
Then, what does a healthy person do? How do they act? O'Connor uses his own life as an example. He says that he’d tried running, triathlons and other forms of fitness. But it wasn’t until he found CrossFit that he found his identity. “I am a CrossFitter, so I go to CrossFit. I eat Paleo, ” he says. He loves the community aspect of the workout, so it’s who he is.
But when the roadblocks show up, as they inevitably will, “you have to be willing to feel the pain in service of those goals,” says O’Connor. It’s foolish to believe it won’t be painful or hard—so he suggests embracing the challenges and knowing you can and will get it.
Focus on how working out will make you feel
When it comes to rewards, O’Connor says, “How I feel after working out is reward enough.” He adds that if you do feel that you’re the type of person who needs a reward to get through, make sure that reward isn't related to food, like gifting yourself a new workout outfit instead of a trip to your favorite restaurant. “Depriving yourself of something in order to later reward yourself with it will never be successful,” he explains.
Keep your workouts short
Shear says that when she’s not feeling like doing a long, hard workout, she knows that even 15 to 20 minutes is better than nothing—and that she can still get an intense workout in a shorter timeframe. Sometimes knowing the finish line is so closely in sight is helpful. “So if I am feeling less than motivated, I know it will be over quickly, I will have gotten a solid workout in, and will be feeling great!,” she says.
Set small fitness goals
In a similar vein, try creating small goals for yourself. Silver-Fagan suggests just doing 10 box jumps or five push-ups a day. This way, you’ll feel accomplished every time you set foot in a gym or class. “It’s baby steps,” she says, “and you have to stay with it when it gets hard.”
But most importantly, remember this tip from Silver-Fagan: “Progress isn’t instant—one workout doesn’t make you in shape. One burger, one piece of pie isn’t going to put you over the edge.” Doesn’t that put things into perspective nicely?
Find a workout buddy
They say time flies by when you're having fun, and this is especially true if you're working out with a buddy. It also helps to have a swole mate who will cheer you on throughout your workout. Just when you think you can't possibly do another burpee, you your pal is there to say you can—and you do.
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