5 Simple Strategies To Boost Motivation For Exercise

Credit: Stockunlimited

Have you ever had those days where you just don't feel like exercising?

Some days you can be so motivated to exercise while others you just can't be bothered. 

It's draining enough getting through a hard day of work and looking after the kids never mind conjuring up the motivation to complete another exercise session.

Well, good news, it doesn't have to be that way and in this article, I'm going to share with you 5 simple strategies to boost motivation for exercise.

---

What Is Motivation?

---

"Motivation is an internal process that makes a person move toward a goal" [1]

---

Every action you take in life, is driven by a motivation.  

We're all motivated by something and it's up to you to find what motivates YOU.   Motivation is different for everybody and what motivates me to exercise, may be (and most likely will be) completely opposite to what drives you to get in shape.  

Psychologists have provided us with different theories of motivation, including the drive theory, instinct theory, and humanistic theory [2]. The point is, is that there are many different forces that guide and direct our motivations.  

The nitty gritty details of motivation are far beyond the purpose of this article, so, to make it easier and quicker for you, I'm going to share 5 simple strategies to boost motivation for exercise.

---

5 Simple Strategies To Boost Motivation For Exercise

What you need to know

• Intrinsic motivation is something motivates that you from the inside.  In other words, your motivation comes from within.  For example, you exercise because you want to, not because your doctor told you to.
• Extrinsic motivation is something that motivates you externally.  In other words, your motivation comes from an external reward such as "if you do this, you'll receive this".
• Both of these motivations have their place.
• More often than not, intrinsic motivation lasts longer than extrinsic motivation.

#1 Set A Goal & Find Your 'Why'

I recently wrote an article on goal setting here.

To give you the brief run down, I talk about the difference between setting an outcome goal versus a behavioural goal, and the benefits of each one.  

Finding motivation to exercise without a goal, is as useful as going for a drive without a destination.  

If you don't where you're headed, how will you know if (and when) you get there?  The point is, your why (or purpose) is what drives you into action.  This is what we call the intrinsic motivation I outlined above.

---

"Finding motivation to exercise without a goal, is as useful as going for a drive without a destination".

---

How do you find your why?

Firstly, you need to establish what your number one health and fitness goal is.  Set aside 10 minutes by yourself and ask yourself the following three questions:

1. What is my number one health and fitness priority right now?
2. Why is this goal most important to me?
3. How will this goal benefit me?

​Keep asking yourself 'why' until you find your true motivation.  You'll know when you find it because you'll be jumping up and down saying 'I'm ready'.  It'll feel like a lightbulb just went off and you now see a clear path toward success.

#2 Have A Plan Of Action

Once your goal is set, its time to have a plan of action.  There's nothing worse than stepping in a gym without knowing what you're doing.  You'll walk around aimlessly doing a couple of sets of a few exercises with no real application or sense of direction.  If you're serious about your goal, and don't want to waste your time (and money), make sure you have a plan of action.  

A plan of action can be anything from a workout set by a personal trainer to attending a group class in your local gym.  Whatever your goal is, make sure you know what you need to do to get there.

Measuring your progress

As part of your plan, you should be measuring progress. If not, how do you know you're heading in the right direction?  Without direction, motivation will suffer.  What you measure, will depend on what your goal is.  Here's a simple guide:

---

Goal:

1. Strength
2. Fat Loss
3. Fitness
4. General Health
5. Muscle Gain

​

What to measure:

1. 1 Rep Max - Bench Press, Squat, Deadlift
2. Girth Measurements - Chest, Waist, Hips, Arms, Quad
3. Beep Test
4. Cholesterol levels, Energy Levels, Sleep patterns
5. Dexa Scans, Photos, Girth Measurements (see fat loss)

---

Remember, the guidelines above are merely that - a guide.  How and what you measure will be dependant on you and your lifestyle.  The key is you have a plan of action in place otherwise, success will be short lived.  

Now, before I continue, you must know the first two points are intrinsic motivation.  They were put at the beginning because they will keep you motivated long term.  

The next three points are extrinsic motivation.  That is, they provide a quick, temporary boost of motivation, but motivation none the less.

Okay, with that said, here's the next simple way to boost motivation for exercise...

#3 Buy New Gym Gear

Remember when you bought that new pair of trainers and felt like a brand new person?  How good was that feeling!  

Treating yourself to some new gym gear can help give you a fresh boost of motivation to go and exercise.  Although this motivation may be temporary, it can be enough to get you moving and into a routine.  

#4 Create A Workout Music Playlist

I don't know about you, but having Taylor Swift singing to me mid workout is as de-motivating as jumping on the scales and seeing the weight go up.  

Okay look, she might motivate you, and thats totally cool, but having a separate playlist for the gym can really help boost your motivation.

I love music that's uplifting and gets me going for a session (especially the days where motivation lacks).  I personally use Spotify to create playlists.  They even have 'ready made' playlists from other gym goers too if you can't be bothered making one yourself.  

​Whatever music motivates you, get it onto a playlist and  blast it through your car speakers on your way to the gym.  Once there, pump it through your headphones and that sh*t done!

#5 Get An Exercise Buddy

It's so easy to talk ourselves out of exercising.  However, what if someone was already there waiting for you?  

Having an exercise buddy provides a powerful mix of motivation, support, accountability and even healthy competition.

---

"A 2011 study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits". [3]

---

Now, your buddy can be anyone from a close friend, family, partner or personal trainer.

I recommend you choose wisely.  

Your exercise buddy should be somebody who wants the best out of you.  You both should be like minded, have similar goals and share the same interests.  

​The last thing you want is your exercise buddy to cancel on you every session.  “Having a reliable workout buddy increases your chances of sticking with your program,” says Elizabeth Lombardo, PhD, MS, PT, psychologist, physical therapist.  It can be hard to push yourself in solo workouts so to have somebody there to spot you, can really make a big different to your safety and your results.

---

What Now?

Now that you have 5 simple strategies to boost motivation for exercise, it's up to you to take action and get motivated. You have two choices:

1. Take action on the points above
2. Do nothing and remain the same

Whatever you choose, that's totally cool, but remember the choice is always yours.

Want To Be Personally Motivated By ME? [BONUS 6TH OPTION]

How would you feel if I was your personal motivator and gym buddy?  If you want to be part of the D'Arcy Online Coaching team, fill out the form below NOW, and I'll be in contact within 48 hours.

---

---

What Motivates You To Exercise?

Come and share it with us in our exclusive Facebook group - Healthy Living With D'Arcy Online Coaching.  The group is of high value so I don't accept everybody into it.   Leave a comment here and head on over to join if you're serious about getting motivated.

Aidan D'Arcy - Personal Training Frenchs Forest

---

References:
​1 - HTTP://WWW.SPARKNOTES.COM/PSYCHOLOGY/PSYCH101/MOTIVATION/SECTION1.RHTML
​2 - https://www.verywell.com/theories-of-motivation-2795720
3 - HTTPS://EXPERIENCELIFE.COM/ARTICLE/STRENGTH-IN-NUMBERS-THE-IMPORTANCE-OF-FITNESS-BUDDIES/​