How to Motivate Yourself to Work Out: Boost Your Energy and Confidence

The World Health Organization (WHO) reports that people who are not active enough have a 20–30% increased risk of death compared to people who stay active.

Regular exercise can do more than you think. Physical activity can enhance physical function and mental health, lowering your chances of chronic illnesses like heart disease.

Plus, strength training raises testosterone levels, which affects motivation. Cardio stimulates blood circulation, and oxygen reaches your brain faster, making thinking clearer. Pretty amazing, right?

Your health and body are yours to make, and you're the only one who can make yourself healthier. Whether you're a beginner or a regular gym-goer, there are times when you can't bring yourself to start exercising.

10 effective ways to motivate yourself to work out:

• Set clear goals

• 5-minute rule to get started

• Establish a morning fitness routine

• Find a workout buddy

• Create a motivational playlist

• Follow fitness influencers for inspiration

• Focus on regular workout

• Visualize the future body you want

• Read motivational biographies

• Try the Headway app to listen to book summaries on motivation and making healthy habits

Now, let's look into them in more detail.

Why do we struggle with the motivation to work out?

Often, it's these factors that become obstacles to regular physical activity:

• Little free time, too many things to do, other priorities

• Procrastination or anxiety

• Physical issues, including poor health and injuries

• Lack of energy for it, constant fatigue

• Lack of discipline, willpower, and organization

Strength training and gym sessions can have both a positive and an adverse effect on motivation. On one hand, seeing progress, improving physical fitness, and feeling strong can increase motivation. On the other hand, boring routines, lack of progress, or inconvenience of the gym can kill motivation.

Ten actionable tips to motivate yourself to work out

1. Set clear, achievable goals

The hardest part about starting a workout is staying motivated long-term. Most people tend to set too high goals and strain to achieve them as quickly as possible, leading to frustration with the "slow" path and a loss of motivation.

There's no point trying to run a marathon after two weeks of training. The main thing is to make gradual progress. So, to stay motivated, start by defining a program for each workout that matches your current fitness level.

In The First 20 Hours, Josh Kaufman recommends setting specific goals instead of vague desires for "body wellness." Set a weight loss goal like "lose 1–2 pounds per week" or fitness goals like "Exercise 3–4 times per week for at least 30 minutes" or "Do 10 full push-ups or 1-minute plank without rest."

If you enjoy running, try improving your personal best time for a distance or breaking your previous record. The closer you get to your goal, the more fun you'll have and the more motivated you'll be.

2. Stack your habits

In 'No Excuses,' Brian Tracy states that regular practice and repetition help turn practical actions into habits. So why not make your little workouts a part of your daily routine?

Record even the smallest results. Take pictures of yourself, track even minor changes in weight and measurements, and notice other changes. Regular exercise affects our physical fitness, health, and psychological well-being. 

So pay attention to all the changes that occur in you. Has it become easier to concentrate? Has your stress level decreased? Have negative thoughts disappeared? Great!

Make a workout schedule that fits into your daily routine. For example, write tasks on a calendar, not just a list (2:00–2:30 PM—fitness, jogging, gym). Consistency is fundamental to forming new habits and staying motivated in the long run. 

3. Use the 5-minute rule

Many people who can't get themselves to start doing something lack motivation or desire (mood). But motivation often comes once you begin. The hardest part is getting started, so how do you do it? Try the 5-minute rule.

The 5-minute rule is a cognitive behavioral therapy technique for procrastination. Using the 5-minute rule, you set a goal to do something you would otherwise avoid, but you only do it for five minutes. It can be a warmup; you'll often want to keep going after that

This technique also applies to full-body workouts. Half an hour of cardio or a heavy workout can seem daunting. But five minutes? That's doable and not too scary.

4. Build a morning ritual

A good morning exercise routine can help make your day more productive and enjoyable. Morning exercise, even simple ones like stretching or a basic workout, helps regulate your sleep-wake cycle, energize you, and improve your mood. So swinging your arms and legs, doing jumping jacks, and squatting in the morning is a great way to start the day. A reasonable amount can give you a surge of strength and endorphins.

5. Find an accountability partner

Exercising alone can sometimes feel dull. But there are easy solutions: get your friends or family to join you, choose a personal trainer, or take fitness classes with a group for co-motivation.

Exercising with others will boost you and make it harder to cancel your workout if you've promised to meet up with a friend or colleague. 

Promising your partner, friend, coworker, or even family member that this time you're going to exercise for the long haul can be like making a pledge, because it's a matter of conscience. Agree with someone that you'll send your results by a specific time. Promising creates external accountability, which can motivate you. 

6. Create a motivational playlist 

Get in the mood for a nice workout or run by choosing your favorite music or podcast and fabulous workout clothes.

Music can help people get into the rhythm and sports mood, allowing them to focus before a workout, game, or lift. Music can help block out distractions, improving concentration by associating certain songs with specific emotions. It can also extend to playlists, as choosing certain songs in a particular order to evoke certain emotions and mental states can reduce pre-game anxiety or pressure. Besides getting you in the zone, music can boost morale and confidence.

Some studies from the National Institute of Health have shown that breathing and heart rate can match the rhythm of music.

7. Follow fitness influencers

To stay inspired, follow fitness bloggers, read success stories, and watch motivational videos. Watching others overcome their fitness challenges can fuel your determination and motivate you to make lifestyle changes.

Fitness bloggers post helpful content about sports, healthy eating, and active lifestyles. They also host online workouts and weight loss marathons. 

Thanks to social media, anyone can repeat a workout from a star trainer or train online at the same time as a professional athlete by watching their live broadcast.

8. Reward consistency over intensity

You should not perceive physical activity as a duty. Instead, it should be a pleasure that gradually becomes a necessity.

If one hour of exercise per day feels excessive initially, you can divide your exercise routine into two 30-minute sessions. After all, it is better to do short workouts regularly than one large exercise session lasting an hour.

Recognize and celebrate your achievements, no matter how small they may seem. Every milestone forward, even a small one, is a testament to your dedication and hard work.

If you're more comfortable with home workouts instead of a gym with lots of people or gentle pilates instead of strength exercises, choose what makes you happy! Pleasure is the motivation and desire to do this activity constantly.

9. Visualize post-workout success

Picture yourself achieving your fitness goals. Envisioning a healthier, stronger, and fitter version of yourself can be a powerful motivational tool. Visualize how achieving these goals will positively impact your life.

Write down the health benefits, add some pleasant self-care procedures to improve your body condition, and boost energy. It will give you confidence! The future result will give you the energy to plan time for self-improvement in your calendar.

10. Read motivational stories

Motivation is key to thriving both physically and mentally! It all starts with a bright, uplifting thought that inspires you to take action and embrace life fully.

Motivational stories may not be related to sports, but they can help you get through a difficult period when you need support or motivation. Look at the complex but victorious stories of other people.

For example,

• The story of a girl from Pakistan, Malala Yousafzai, who survived a terrorist attack and later became a world-famous speaker and fighter for education. Listen to the 'I am Malala' summary in the Headway app.

• In 1942, the Austrian psychologist Viktor Frankl was imprisoned in the Theresienstadt concentration camp. How did he manage not only to survive in such inhuman conditions but also to maintain his sanity, dignity, and sense of meaning in life? Find out more in the 'Man's Search for Meaning' summary, available in the Headway app library.

• In Mud, Sweat, and Tears, Bear Grylls teaches how to survive in different wild conditions. His extreme adventures worldwide can motivate you to get off the couch and not be afraid to be active. Your body can do more than you think.

Book-based workout motivation

Find more motivation for physical activity in this selection of books:

1. 1. 'The Body' by Bill Bryson

Bryson notes that regular physical activity:

• Lowers the risk of heart attacks by 31%

• Improves mood, memory, and fertility

• Strengthens the immune system and bones

• Reduces the likelihood of developing diabetes, depression, and dementia

• Has a positive effect on every organ in the body

"In 2011, an interesting milestone in human history was passed. For the first time, more people globally died from non-communicable diseases like heart failure, stroke, and diabetes than from all infectious diseases combined. We live in an age in which we are killed, more often than not, by lifestyle." ― Bill Bryson, 'The Body'

2. 'The First 20 Hours' by Josh Kaufman

Kaufman recommends choosing skills that genuinely interest you. This approach naturally increases motivation and encourages regular practice.

He emphasizes the importance of creating conditions that support regular practice, such as minimizing distractions and having easy access to the necessary materials and tools.

Kaufman recommends spending at least 20 hours practicing a new skill in advance.

"If you rely on finding time to do something, it will never be done. If you want to find time, you must make time." ― Josh Kaufman, 'The First 20 Hours'

3. 'No Excuses' by Brian Tracy

Brian Tracy sees motivation as the result of personal responsibility and self-discipline. He argues that success in any area of ​​life is not an accident, but the result of purposeful action.

"Every act of persistence strengthens every other act of persistence. When you discipline yourself to persist, over and over, you like and respect yourself more and more. You become stronger and more confident. Eventually, you become unstoppable." ― Brian Tracy, 'No Excuses!'

4. 'Mindset' by Carol S. Dweck

Carol Dweck talks about fixed mindsets and growth mindsets. People with a fixed mindset evade challenges because they fear making mistakes, take criticism as a personal attack, and often give up when things get tough.

A growth mindset encourages growth through effort, learning, and practice, and loves challenges. Mistakes are seen as part of the learning process.

"No matter what your ability is, effort is what ignites that ability and turns it into accomplishment." ― Carol S. Dweck, 'Mindset'

Common mistakes to avoid in a workout

Distractions can mislead and pull you away from a consistent, harmonious exercise routine. You can look at someone online and compare yourself, put in more effort than you need to, and easily burn yourself out, reducing your motivation to exercise. Some more traps:

1. 1. Expecting excellent results in a week is a common mistake. Many people expect dramatic results after a few visits to the gym. While this idea is tempting, it's not realistic.

1. 2. Repeating the same exercise program is a surefire way to get stuck in a rut. It is essential to try something new every now and then.

1. 3. Pushing yourself too hard can risk injury. Warming up reduces the risk of harm and lets you get the most out of your workout. 

1. 4. Skipping rest is another mistake. Rest is part of training; after training, your body must repair tissue and improve bone health.

Boost your workout motivation with Headway to achieve lasting success!

Are you looking for a boost of motivation from top authors? The Headway app offers a collection of book summaries focused on fitness and exercise. Simply access the quiz within the app, select your interests, and gain access to a wide variety of book summaries covering self-development, business, and relationships.

Headway is a useful app that allows you to use your time for development and new ideas. In 15 minutes, you'll be familiar with the book's key concepts. The Headway app is a super time saver. Download today and get a lot of benefits. Develop with Headway!