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11 Fitness Motivation Tips

It’s hard to stay motivated when it comes to fitness. With life being so busy, and other activities vying for our undivided attention, motivation can slip right out of our hands. Since we all need a little help to stay on track, we’ve compiled 11 foolproof fitness motivation tips to get you started.

1. Make it fun.

Women at a gym taking a dance class having fun.

A surefire way to lose motivation quickly is to bore yourself to death with your fitness activities. Stay motivated by keeping things fun! Make a list of fitness activities you enjoy doing and create a routine based on those things. For example, if you hate running, don’t commit to doing it five times a week. Instead, fill your fitness routine with activities you enjoy, such as swimming, cycling, playing tennis, or walking.

2. Set a deadline.

A calendar with a red circle around a specific date.

Setting a deadline for your fitness goals creates a sense of urgency. It helps you prioritize your daily actions and habits, so you don’t keep putting things off. Once your deadline is set, you can start strategizing how to achieve your goal and take baby steps to get there. Along the way, you can keep your end date in mind and mark your progress with smaller milestones.

3. Create new goals.

A sign with 'Health Fitness Goals' written on it, with two pink weights on top.

Another excellent fitness motivation tip is to set new goals. Chasing after the same goals year after year will inevitably get old. But creating fresh, new ones may help you feel more inspired to complete your workouts and stay consistent. Just make sure your goals are realistic and achievable. Otherwise, you’re more likely to lose focus and give up.

4. Write your goals down.

Graph paper with 'Goals' written at the top and number 1-3.

Research indicates writing goals down and vividly describing them is strongly associated with success. One 2021 study found that people who vividly describe or picture their goals are 1.2 to 1.4 times more likely to accomplish them than people who don’t.1 There are several reasons for this. First, writing a goal down serves as a visual reminder. However, it also plays into a biological process called encoding, in which your brain analyzes and stores information in long-term memory.2 In short, when you write things down, you’re much more likely to remember them. Goals included!

5. Create a routine.

A journal with the cover reading 'Your Daily Routine' next to a muffin and computer.

A routine gives you more control over your daily actions instead of just reacting to things. Although you may not always wake up ready to take on the day, routines can help you stay accountable to your goals, despite a lack of motivation. And contrary to what you might think, your daily routine doesn’t have to be complicated. It might only consist of a few simple structured tasks you do throughout the day, but sticking to it can help you achieve your fitness goals.

6. Get an accountability buddy.

Two women high-fiving while doing a push up and smiling at each other at a park.

One of the best fitness motivation tips is not to do it alone. Chasing your fitness goals alone can feel overwhelming, but having an accountability partner may help you feel more supported and encouraged to get it done. Sharing your goals with someone you know and trust is also a great opportunity to brainstorm and develop strategies for achieving them. An accountability partner will have an unbiased view of areas where you need improvement.

7. Commit to at-home workouts.

Man walking on his treadmill looking outside on his skyrise loft.

At-home workouts can be just as effective as those completed at the gym and are often more convenient. Instead of waking up at 5 a.m. to drive to the gym before work, you can sleep in a little and still fit in your workout without leaving home. Fitness activities like strength training, yoga, walking, running, or cycling are all great examples of ways to work out at home with minimal equipment. For instance, with Vingo, all you need to get started with indoor running or cycling is a stationary bike or treadmill.

8. Keep track of your progress.

A woman at gym looking at her tablet and her exercise progress throughout the year.

According to research from the American Psychological Association, the more often you monitor your progress, the more likely you are to achieve your goal. And if you’re publicly recording your progress, you’re even more likely to succeed.3 Depending on your specific fitness goals, you might track metrics like your weight, body measurements, steps, and daily calories. As you track these types of metrics and see yourself making progress, you’re more likely to stay motivated and keep going.

9. Anticipate failure.

Man at the gym on the treadmill holding his head and taking a deep breathe looking frustrated.

This is one of the most important fitness motivation tips on this list! A fear of failure can hold you back but embracing it is the key to success. If you’re not afraid to fail, your daily mishaps won’t knock you completely off course every time. Instead, you’ll learn to aim high, adjust your process, and keep pushing toward your end goal

10. Keep things interesting.

A young couple wearing bright orange smiling into the camera at a tennis court.

A boring workout route is sure to get old very quickly. And nothing will crush your motivation quicker than boredom. Keep your fitness routine interesting by adding plenty of variety. For example, instead of just running the same trail every day, consider switching things up and running indoors with Vingo, where you can explore magnificent ice caves in Iceland and beyond. Or, add a few days of strength training into your routine, attend a weekly dance class, or take up a recreational sport. A change of pace will help keep things fresh and fun.

11. Bet on yourself.

A mom doing a squat in the park while pushing a stroller with her kid in it.

Another helpful fitness motivation tip is to bet on your fitness goals. Why? Because if you stand to lose money, you’re more likely to stay motivated. Although you shouldn’t let this get out of hand, betting a wise amount of cash on your fitness goals adds a competitive component and can be highly motivating for many people. Plus, it also requires that you check in with someone regularly to confirm your progress, which will help you stay on course.

Key Takeaways:

Staying motivated is one of the most challenging aspects of reaching your fitness goals. As you begin your fitness journey, these fitness motivation tips can help you set achievable goals, stay committed to them, and make great progress throughout the year.

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Sources:

  1. https://www.leadershipiq.com/blogs/leadershipiq/35353793-are-smart-goals-dumb 
  2. https://www.forbes.com/sites/markmurphy/2018/04/15/neuroscience-explains-why-you-need-to-write-down-your-goals-if-you-actually-want-to-achieve-them/?sh=51b3780f7905
  3. https://www.apa.org/news/press/releases/2015/10/progress-goals

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