How to get motivated to workout

12 Ways to Get Motivated to Workout (Today!)

We all know that exercise is essential for staying healthy and happy!

In fact, the CDC recommends that adults should do 150 minutes of exercise each week.

However finding the motivation to workout can be challenging, with a quarter of adults reporting that they do no physical activity.[1]

To help you get moving we’ve compiled a list of 12 ways you can get motivated to workout:

1. Establish a Routine

Establish a routine to get motivated to workout

Creating a weekly exercise routine helps the odd workout here and there become a habit.

Once you make it a habit you’ll find it easier to maintain.

If you want to start working out to lose weight, research has shown it’s more likely to be effective if you can develop these healthy habits.

Decide which day and time you’re going to choose, and write it down or record it in your fitness app or journal.

2. Set Small Goals

Set small goals to get motivated to workout

Deciding on a goal could be the thing you need to get moving.

Try not to make your goal too drastic, instead focusing on a smaller challenge that will push you forward without being too overwhelming.

There is evidence to prove that a process goal is more effective than an outcome goal.

An outcome goal is, as you’d expect, the ultimate desired outcome, for example “I want to lose 20 pounds”.

A process goal is more about how you’ll get there, for example “I want to workout three times a week”.

Set your own small process goals and you’ll set yourself up for success!

3. Choose a Buddy

Choose a buddy to get motivated to workout

Is there someone you could partner with to keep you motivated and hold you accountable?

Many studies show that partnering with someone for exercise not only motivates you but also makes you workout harder.

Have a friend who has better fitness habits than you?

They might just be the person to turn to. One study showed that someone with better fitness habits can increase your workout time and intensity by much as 200%.

Your partner doesn’t even need to be there in person!

One project at Michigan State University, found that people working out with a friend virtually still worked harder and longer.

In fact, they discovered that participants would hold a plank 24% longer when working with a partner.

4. Create Accountability

Create accountability to get motivated to workout

Creating workout accountability is another strategy you could use, and it’s fairly easily to implement.

Booking non-refundable fitness classes in advance is one example, or choosing to work with a personal trainer.

Fitness apps have also been shown through research to help with encouraging accountability.

Even something as simple as getting your exercise clothes and bag ready the night before sets your intention for the following day.

5. Make it Fun!

Make it fun to get motivated to workout

Sometimes changing your thinking around working out is what you need to find the motivation to get started.

One way to do this is by remembering that exercise can be fun!

It doesn’t need to happen in the gym, it could be a long walk somewhere beautiful or an energetic dance class.

There is also evidence to show that by adding fun to your workout you’re less likely to indulge in snacking afterwards!
 Of course a healthy treat is great, but researchers found that when people exercise they’re more likely to eat unhealthy snacks afterwards as a reward.

However when they added fun to their workout, respondents didn’t perceive it as ‘exercise’, and were less likely to eat a high-calorie treat.

6. Track Your Progress

Track Your progress to get motivated to workout

The more you exercise, the more you should see your speed, performance and ability improve.

If you track this progress and these small achievements, you might find it’s the boost you need to keep going!

Health and Wellness expert, Gabrielle Kassel, blogged about her own experience of journaling her workouts.

She noted a number of different benefits, including how it increased her flexibility and allowed her to get even more from her own body.

A simple notebook could track your progress, or you might choose to invest in a fitness journal.

Depending which you choose, you’ll have space to record your goals, plan workouts and track your progress.

7. Join a Fitness Class

Join a fitness class to get motivated to workout

You might find yourself more motivated to workout if you’re surrounded by people doing the same thing!

Whether that’s in the gym or at an outdoor boot camp, joining a fitness class might be the incentive you need.

A study published in 2019 reported that people who took part in group exercise sustained their attendance and felt more positive about the experience overall.

8. Follow Inspiring People

Follow inspiring people to get motivated to workout

Seeing others working out regularly, and sharing their own hints and tips can be a great motivator.

On Instagram you’ll find many different fitness accounts and influencers, as well as health gurus that might inspire you to experiment with new ways to exercise.

You could even start your own account as a way to hold yourself accountable.

9. Add Variety

Add variety to get motivated to workout

As mentioned previously, exercising doesn’t always have to mean sweaty sessions at the gym.

There are so many ways you can add variety to your workout to keep yourself engaged!

For example, if you really want to build strength but don’t want to lift weights, you could try swimming, resistance training or running.

Alternatively why not start practicing yoga?

It has a huge range of health benefits for both men and women. Plus it’s not just for your physical health but also for your mental wellbeing.

10. Watch and Listen

Watch and listen to get motivated to workout

If you’re someone that watches the clock while working out, just wishing it was over, then it’s time to switch things up!

Start listening to your favorite podcast or watching a great TV show while you exercise.

Time will fly by, plus you’ll begin perceiving your workout as more enjoyable, rather than seeing it as a chore.

11. Use Technology

Use technology to get motivated to workout

In 2015, researchers found that technology including video games and social media, can be positive for exercise motivation, particularly for people with diabetes.

Fitness technology has come a long way, even since the research was conducted, and there are now so many tools for you to choose.

You’ll find many different fitness apps as well as wearable tech that can track your workouts, help you record your goals and stay motivated!

12. Reward Yourself!

Reward yourself to get motivated to workout

It likely won’t surprise you to read that rewarding yourself is scientifically proven to make you exercise more!

So what’s your reward going to be for reaching your fitness goals?

You could choose something indulgent like a spa trip, or invest in a tool to improve your workout such as a Theragun.

Think about what a reward means to you.

For example, it could just be a few moments of relaxation by using a foot massager or acupressure mat.

Now you’re feeling motivated, where do you want to start?

Why not begin with a few yoga poses for beginners?

Or is pain holding you back?

We have a range of natural pain management solutions that can help.


  1. The Good Body (2021). 30 Fitness Facts To Keep You Moving! [Online]. Available from: [Accessed 21 August 2021].