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Gym motivation can be an issue for a lot of people, and that’s understandable. You might be tired after a long day of work or a hectic week. Or, you might find it challenging to drag yourself out of bed early enough to get in your much-needed gym time before you head to the office. If you find yourself struggling to stay motivated, there are things you can do.

Whatever method – or methods – you decide to put into action, you might just find that you’ll have a more effective workout regimen than ever before.

How To Master Motivation To Get Back Into The Gym

There is no single, foolproof way to get the motivation you need to work out. Some people use motivational workout videos, while others have a workout buddy. Still others use their favorite playlist to get them going. Whether you’re working with personal trainers or you go it alone, these gym motivation tips might be worth considering.

Follow a Workout Routine You Love

Finding the strength to get to your workouts can be challenging. But if you’re doing something you love to do, that will make every session fun, rather than something you dread. Looking forward to a workout might give you the spark you need.1

You won’t have any problems finding inspiration online. Look for YouTube videos, check Instagram, or look wherever you like. There’s a very good chance you’ll find a trainer or some other fitness expert who will recommend the perfect routine for your specific tastes.

Make It A Competition

gym motivation | Unify HealthDo you push really hard to win that pickup basketball game, or beat your friend when playing a video game? Why not take that state of mind to the gym?

Competition can be a powerful driving force. It could be something as simple as trying to go a little faster than the person next to you on the treadmill, or bench pressing a little bit more than whoever was on the bench before it was your turn. Adjust your workout goals a little. Look for someone who’s a little faster or stronger, and try to beat what they’re doing.2

Using competition as gym motivation is a great idea, but remember not to overdo it. While it’s fine to push your limits with a tough workout, the last thing you want to do is hurt yourself because you let your competitive instincts get out of control. Working with skilled personal trainers could go a long way toward helping you avoid this problem.

Reward Yourself

If you have something to look forward to at the end of a workout, you might just find that your level of gym motivation increases significantly.

You can start by giving yourself some sort of treat when your session is done. It could be a smoothie, or it could be watching your favorite TV show. As the weeks go by and your body associates your workout with something pleasurable, you might not even need that “carrot,” so to speak. The workout itself can become the reward.3

Have Your Favorite Music Handy

Nothing gets the heart pumping like great music. In fact, there are a lot of athletes who need music in order to get the most out of their workouts. If something else gets you going, like an audiobook, a podcast, or anything else, that’s great. Just fill your head with it while you’re at the gym for extra motivation during your sweat session.4

A lot of research has gone into the relationship between music and exercise, and scientists have established that music affects the body and the mind. It distracts people from the fatigue and pain of an intense workout, and it can help boost their mood.5

Work Out With Some Buddies

gym motivation | Unify Health

While there’s obviously nothing wrong with working out on your own or exercising with a trainer, some people might prefer a sort of team workout, exercising with a friend or a group of friends. If there’s a group of buddies you love to hang out with who also like to hit the gym, why not try to do it together? It will make every aspect of your regimen more fun, including your pre-workout routine and everything else.

You’ll also feel more of a sense of responsibility, since you’ll probably be less likely to sleep in or blow off a session if you know your friends will be there. Having a supportive friend as a workout buddy is golden. They’re depending on you to be there, so you won’t want to let them down. You can support each other and push each other, celebrating together as you reach your fitness goals.6

Think Ahead Regarding Your Goals

Speaking of goals, the more defined they are, the more motivated you might be to work out. Write down those goals, whatever they may be. When you’re not “feeling it,” take a look at them again. Even if you have to write them on sticky notes and put them on your mirrors, your gym bag, or even the dashboard of your car, keep them in sight whenever you can.

Doing so can help you remember why you set the goals in the first place, and give you the motivation you need to keep pushing forward.7

Start Small Instead Of Maxing Out Immediately

gym motivation | Unify HealthAt the same time, though, you want to keep those goals realistic. If you haven’t worked out in a few years, you’re not going to have a chiseled body in a couple of weeks. Setting your goals too high, too soon, could lead to discouragement when you don’t hit them. That will definitely negatively impact your workout motivation.8

Change Things Up Every Once In A While

If you’re bored with your workout routine, you’ll likely find it a lot harder to get into the gym as often as you know you should. Mixing in a new routine periodically could help sustain your interest. Performing different exercises will not only make things more exciting, it will also work different muscle groups, improving your overall fitness as a result.9

Remember The Big Picture

Maybe the best way to stay motivated is to always remember what originally motivated you to work out. It might have been to lose some weight or build more lean muscle. Maybe you began your routine to feel better about the way you look and to boost your self-confidence.

Whatever that original reason might be, one of the best gym motivation tips is to keep it in your mind as much as you can. On those days where it just doesn’t seem worth it to get into the gym, that single thought might be all the motivation you need.10 Just remember to always consult your health care provider before beginning any new exercise routine.

Learn More:
Beginners Fitness: How Many Days A Week Should You Workout?
Spring Outdoor Activities To Stay Active With Nature
Motivation Tips: How To Get Motivated Everyday

Sources
1 https://www.womenshealthmag.com/fitness/a19925817/after-work-gym-motivation/
2 https://www.nbcnews.com/better/pop-culture/how-motivate-yourself-get-out-bed-work-out-today-ncna743006
3 https://dailyburn.com/life/fitness/workout-motivation-tips/
4 https://www.scientificamerican.com/article/psychology-workout-music/
5 https://www.scientificamerican.com/article/psychology-workout-music/
6 https://www.nbcnews.com/better/pop-culture/how-motivate-yourself-get-out-bed-work-out-today-ncna743006
7 https://www.yourworkoutbook.com/write-down-your-workout-goals/
8 https://bestlifeonline.com/go-to-the-gym-more
9 https://web.noom.com/blog/move/7-tips-to-boost-your-motivation/
10 https://www.bodybuilding.com/fun/issa104.htm