10 ways to motivate yourself to work out

Posted on: October 20th 2020

Photo credit: Cristofer Jeschke

Even if you love the gym, sometimes it happens: you just don’t feel motivated to work out.

When you’re feeling unmotivated, the first thing to do is make sure you aren’t sick or over trained. If you can’t remember the last time you took a rest day, or you’ve been pushing yourself extra hard in the last few weeks, you may need a break. Listen to your body and slow down a bit. If you’ve been sick, you may need to dial back the intensity or take a few days off, especially if you’ve had a fever or the flu.

If you aren’t over trained or sick, you may just need a little extra motivation! Here are 10 ways to get yourself to the gym, even if all you want to do is stay in bed.

1. Call a friend
Make a commitment to your workout buddy. Knowing someone is expecting you — and will text you if you don’t show — is highly motivating.

2. Preload your workout in the RDA app
Knowing that your workout is waiting for you in the app is a great way for accountability to yourself. There’s so many exercises to choose from, just pick one and get excited to knock out the workout.

3. Put on your workout clothes 
It’s amazing how well this simple trick works. A similar tactic: tell yourself you can’t shower unless you exercise!

4. Tell yourself you’ll just do the warm-up 
On the days you feel exhausted just thinking about working out, just tell yourself you’ll do the warm up and go home. (Spoiler alert: you’ll probably stay for the whole workout).

5. Think about how you feel after a workout
Before settling into the couch, think about that post-workout endorphin rush. Concentrate on how great you feel after a workout. Take time to visualize yourself sweaty and energized and full of life — and then get to the gym!

6. Give yourself a (healthy) reward
Set a goal — maybe it’s going to the gym four days in a week — and then reward yourself when you reach that goal. The reward could be buying a post-workout smoothie, episodes from your favorite show, or maybe some new workout clothes!

7. Go straight to the gym after work
It’s so tempting to collapse on the couch after a long day of work. Avoid this temptation altogether by putting your workout clothes in your car and heading straight to the gym after work. You’ll be glad you did!

8. Layout your workout clothes the night before
If you exercise before work, set out your workout clothes the night before. Pick something new/cute/empowering and it’ll help get you jazzed up to start. This will save you time … and will act as a visual reminder of your good intentions.

9. Set a goal — and make it public
Commit to working out regularly, then ask a friend, family member, or loved one to hold you accountable. Posting on social media isn’t good enough, for this to work you have to reach out to someone personally.

10. Track your workouts … and your successes 
Do you keep track of your workouts, noting your progress and your achievements? If not, get started! You can use workout-tracking app or just an old-fashioned notebook and pencil!

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