Workout Motivation – Getting Motivated

Motivation is a desire to do something & is essential to making positive changes to your health and fitness.

Let’s say you don’t make any changes to your fitness and lifestyle and you keep going the way you have been, how will you see yourself and feel about yourself? What will your health be like? Will your mood be better, the same or worse? Now skip ahead five years, how will your life and your health be then?

Given that you are reading this, it is likely that you are already thinking about changing some aspect of your fitness. Take a moment to think about your hopes. Maybe you have some ideas about what you want to achieve, perhaps there’s a target or an image in your head.

Take a moment to think about the differences between how your fitness and health are now and how you want them do be.

Let’s focus more on what will happen when you realise your fitness hopes. How will achieving your goals affect other parts of your life, such as…..?

  • Mood
  • Relationships
  • Holidays
  • Social life
  • Sex life
  • Health
  • Family
  • Friendships
  • Work

Taking all of the things you have thought about into account, why not have a go at weighing up the pros and cons of change or staying the same. It’s normal to have mixed feelings about change and it is important to note any concerns so you can tackle them.

Are the reasons for change more powerful than the reasons for staying the same? If so, it is time to translate that motivation into action.

Workout Motivation – Turning Motivation into Action

Hopefully now you have a sense of enthusiasm about making some changes. Perhaps you are feeling motivated and you are ready to act? Let’s think about how to translate your aims into actual behaviour.

We all know the trap of setting ourselves massive aims, feeling a burst of motivation to succeed and then nothing happens! It’s all too easy to fall into that trap – we end up feeling overwhelmed and unsure where to begin, or we make a start but we soon give up because we could not achieve our huge aims quickly enough for our liking.

It is fine to have big aims, but to increase the likelihood of success we need to turn our hopes into SMART goals: Specific, Measurable, Achievable, Realistic and Time-limited goals.

To turn your aims into SMART goals, go through each of the following points, answering the questions.


What precisely do you want to accomplish? If its weight loss, how much weight? If it’s to achieve a lower body fat percentage, what percentage is the goal?


How will you know that what you are doing is working? What will your evidence be? How will you measure your success?


What small goal will boost your morale when you achieve it?


What goals are achievable for you personally? How closely can you stick to the plan when work and family life keeps you busy? Your good intentions are more likely to become actions when you plan the when, where, and how you are going to do things.

Time Limited

What timeframe will keep you on track? When will you realistically achieve any smaller goals?

Planning is crucial to putting the motivation into action. Hopefully your SMART goal will already contain a realistic and explicit plan of what you are going to do. If you have not already, you might want to contact a good, well-recommended trainer/coach to help with this.

Motivation will go up and down, this is inevitable, but remember these 8 things and they should hopefully keep you/get you back on track.

Take full responsibility for staying on track as you make all the choices in your life, inside and outside of the gym.

Keep your overall goal in mind but focus on one of your smaller goals at a time, two at most.

Revisit smart goals often & enjoy the feeling of achieving them.

Don’t forget to reward yourself as you go, but don’t create a reward that cancels out all your hard work in the gym. An hour’s workout doesn’t qualify you to have a tub of ice cream.

Buddy up, whether this is with a friend, co-worker, or trainer as there have been numerous studies published that document much better results when you train with someone.

Boost your self-confidence. Developing belief in your own abilities and what you are doing is right in the gym & in the kitchen will massively elevate your motivation to keep going. Positive results will improve confidence.

Eliminate procrastination, try to simplify all decisions into yes/no, stop/go this will improve your assertiveness therefore you will be less likely to skip meals, training etc.

Keep reminding yourself of the positive outcomes & sometimes the negative outcomes of falling off your programme.

Matt Knight is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to