How to stay motivated to exercise when you’re not feeling it
Admit it. The New Year’s resolutions have probably faded by now, haven’t they? As a fitness instructor, January is always so exciting. We see many new faces in our classes and the energy is buzzing. But in the spring, the number starts to dwindle and many of those new people never seem to return. But why?
Many people who vow to start a new diet or exercise routine at the start of a new year have gotten frustrated with lack of results at this point and quit. It can be very overwhelming to jump into a new routine, especially if you have limited or no experience with exercise. You may be worried about looking inexperienced in front of other people at the gym or embarrassed about not being able to keep up at first. If you’re feeling this way, here are a few things you can do to stay motivated throughout the year:
Create a realistic and consistent schedule. You don’t want to jump from working out 1 day a week to 6 immediately. Ease into it and make time for rest. If you can only commit to a 30-minute workout 3-4 days a week, then start there. If you overdo it from the start, it might not be a sustainable routine and you may be more inclined to quit.
Find an accountability partner or group. This could be someone you plan to exercise with on a weekly basis or it could be a group fitness class where you see many of the same attendees each time. Knowing that someone else is expecting you to show up will make you more likely to follow through on your commitment. (Shameless plug for my WWM Squad.)
Switch up the time of day you exercise. One great benefit of regular exercise is increased energy. Those who are new to a fitness routine can expect to see an improvement in their energy levels over time. Depending on the time of day you exercise, you may feel more fatigued however. Try to pick a time of day when you can give your best effort during your workout. Many people find that they have more energy to exercise in the morning, which helps continue the momentum for the rest of the day.
Choose movement that you enjoy. It’s so important to find a fitness routine that you actually like. It won’t be sustainable if you hate doing it. There’s no shame in dropping your current routine to try something different. Not every routine will work for every person’s style, preferences and abilities. Group fitness classes (either in person or online) can be a great way to try new exercise formats like HIIT, yoga, dance, strength training, cycling, etc.
Pay attention to those off-scale victories. Do you feel like you have more energy? Are you feeling stronger when doing everyday tasks? These are good indicators that your new routine is working and will help motivate you to keep going. It may not be easy to spot in the mirror, but change is happening day by day. Many people assume that soreness is an indicator of a good workout, but that’s not always true. Soreness can sometimes mean you injured yourself or overdid it. In general, when starting a new routine, some soreness is to be expected and will typically last 2-3 days. It’s important that you continue to stretch after each workout and take rest days to let your body recover and reduce the potential for injury.
Remember your “why.” Think about why you decided to start this new routine. Was it to be able to keep up with your kids, to feel more confident in clothes, to have better heart health, etc.? Keep coming back to this reason when you don’t feel motivated to work out. Write it down on a piece of paper and hang it up in your bathroom or workout area as a daily reminder.
