How to Get Motivation to Work Out: 17 Strategies That Work

Lack of motivation to work out is a universal challenge. It doesn’t matter if you’re stepping into a gym for the first time or you’re a seasoned athlete; some days, the couch just feels more appealing. The good news is that motivation isn’t some magical trait you either have or don’t. It’s a skill. And like any skill, you can build it with the right strategies. This guide will walk you through 17 practical, techniques to help you get moving and learn how to stick to a workout routine for good.

Understanding Why You Lack Workout Motivation

If you’ve ever felt like you’re fighting your own brain to get a workout in, you’re not wrong. Our brains are wired for energy conservation, a remnant of our evolutionary past when conserving calories was crucial for survival. Exercise, by definition, spends energy. So, that resistance you feel is a natural, albeit outdated, protective mechanism.

This is often compounded by modern barriers: mental blocks, packed schedules, stress, poor sleep, or even negative memories of gym class from years ago. It’s not about being lazy; it’s about understanding the mental friction you’re up against. Acknowledging that it’s normal to feel unmotivated when you’ve lost motivation to work out is the first step to overcoming it.

Exercise Motivation

To understand motivation, it helps to look at Self-Determination Theory (SDT), a leading psychological framework. SDT suggests we are most motivated when three core psychological needs are met:

• Autonomy: The feeling that you are in control of your own choices.
• Competence: The sense that you are capable and effective in what you do.
• Relatedness: The need to feel connected to others.

When your fitness routine satisfies these needs, your motivation becomes more self-sustaining. This is where the difference between intrinsic and extrinsic motivation becomes critical.

Intrinsic vs. Extrinsic Motivation: Which Works Best

Motivation generally comes in two flavors:

• Extrinsic Motivation: This is driven by external rewards. Think working out to lose weight, look good for an event, or earn praise from others. These can be powerful kick-starters.
• Intrinsic Motivation: This comes from within. You work out because you genuinely enjoy the activity, love the feeling of stress relief it provides, or find satisfaction in getting stronger.

While extrinsic goals can get you started, research from the Journal of Sport and Exercise Psychology consistently shows that intrinsic motivation is the key to long-term consistency. External rewards can fade, but the internal satisfaction you get from an activity is far more sustainable.

How to Develop Intrinsic Motivation

Building that internal drive doesn’t happen overnight. It’s a process of shifting your focus.

Start by finding activities you genuinely think are fun. Connect your workouts to deeper values, like having more energy for your kids or managing stress to be more present in your life. Pay close attention to how exercise makes you feel afterward—the energy boost, the mental clarity, the sense of accomplishment. These internal rewards are what build a lasting habit.

Set Clear and Achievable Fitness Goals

Saying “I want to get fit” is too vague. Your brain doesn’t know what to do with that. Instead, use the SMART goal framework:

• Specific: What exactly do you want to achieve? (e.g., “I want to run a 5k.”)
• Measurable: How will you track progress? (e.g., “I will run without stopping.”)
• Achievable: Is this realistic for you right now? (e.g., Start with a couch-to-5k program.)
• Relevant: Why does this goal matter to you?
• Time-bound: When will you achieve it? (e.g., “In 12 weeks.”)

Focus on process goals (things you can control, like working out three times a week) over outcome goals (like losing 10 pounds), which are influenced by many factors.

Break Down Long-Term Goals into Weekly Milestones

A goal like “work out consistently for 3 months” can feel daunting. Break it down. Your weekly goal might be to complete three 20-minute workouts. Your daily goal might be to simply put on your workout clothes. Each time you check off one of these small milestones, you create a sense of accomplishment that fuels you to continue.

Find Physical Activities You Actually Enjoy

Exercise does not have to mean spending an hour on a treadmill. If you hate it, you won’t stick with it. The best workout is the one you’ll actually do.

Consider your “fitness personality.” Do you prefer being social or solo? Indoors or outdoors? Structured classes or flexible routines? There are countless options: dancing, hiking, martial arts, swimming, team sports, or following a fun instructor for a session at home. When you’re trying to figure out how to motivate yourself to exercise at home, finding an activity you look forward to is half the battle.

Create a Consistent Workout Schedule

Motivation is unreliable; habits are not. Treat your workouts like important appointments. Block them off in your calendar. Find the time of day when you have the most energy and the fewest interruptions.

Use “habit stacking” by linking your workout to an existing routine. For example: “After I brush my teeth in the morning, I will immediately change into my workout clothes.” Laying out your gear the night before removes one more point of friction between you and your workout.

Use Accountability to Stay Committed

Knowing someone else is counting on you is a powerful motivator. Accountability can take many forms: finding a workout partner, joining a group fitness class, hiring a personal trainer, or even just telling a friend your weekly goal.

This works because it adds a layer of social commitment. You’re no longer just making a promise to yourself; you’re making one to someone else, which makes it harder to break.

Finding the Right Workout Buddy or Community

When looking for a partner, find someone with a similar schedule and fitness level. Most importantly, find someone whose energy is supportive, not competitive or judgmental. If you prefer a group setting, try local running clubs, studio classes, or online fitness communities that align with your interests.

Track Your Progress and Celebrate Wins

Tracking your progress makes your efforts tangible. It provides visible proof that you’re getting stronger, faster, or more consistent. This can be done through a fitness app, a simple journal, or even just taking progress photos.

Don’t forget to celebrate non-scale victories. Did you lift a heavier weight? Have more energy during the day? Sleep better? These wins are incredibly motivating and reinforce the positive effects of your hard work.

Add Variety to Prevent Workout Boredom

Doing the same routine over and over is a surefire way to kill motivation. Your body and mind both crave variety.

Try a new fitness class once a month. Alternate between strength training, cardio, and flexibility workouts. Take your workout outdoors for a change of scenery. This doesn’t mean you should program-hop every week, but strategically introducing new challenges keeps things fresh and engaging.

Manage Mental Barriers and Negative Self-Talk

Your biggest obstacle is often your own mind. All-or-nothing thinking (“I missed one workout, so the whole week is ruined”) is a common trap. So is comparing your journey to someone else’s highlight reel on social media.

Practice cognitive reframing. Instead of thinking, “I have to work out,” try, “I get to move my body.” And when setbacks happen, treat yourself with self-compassion, not criticism. For those struggling with mental health, learning how to motivate yourself to workout when depressed requires extra patience and specific strategies, and professional support is key.

Overcome Exercise Anxiety and Gym Intimidation

For many, the gym can be an intimidating place. If you feel this way, you’re not alone. Start where you feel comfortable, whether that’s at home or visiting the gym during off-peak hours. Hiring a trainer for a few sessions can help you feel more confident with the equipment. And remember, most people are too focused on their own workout to notice what you’re doing.

Use Visual Cues and Environmental Design

Design your environment to make working out easier. Keep your running shoes by the door. Set up a small, dedicated workout space in your home. Leave your gym bag packed and in your car. These small visual cues reduce the mental energy required to start, making exercise the path of least resistance.

Reward Yourself Strategically

Rewards can be a great way to reinforce a new habit, as long as they don’t undermine your goals. Instead of rewarding a workout with junk food, choose rewards that support your wellbeing. This could be a relaxing bath, a new workout playlist, or saving up for a massage or new fitness gear after hitting a monthly goal.

Focus on How Exercise Makes You Feel

While aesthetic goals are common, they take time to achieve. Feeling-based benefits, however, can be immediate. After a single workout, you can feel less stressed, more energized, and have a clearer mind. The connection between working out improves mood is powerful and well-documented.

Tune into these feelings. Keep a simple journal and note your mood and energy levels on days you exercise versus days you don’t. This creates a powerful feedback loop that reinforces the immediate value of showing up.

Start Small and Build Momentum

One of the biggest mistakes is trying to do too much, too soon. You don’t have to start with hour-long workouts five days a week. Start with 15 minutes, three days a week. The goal is to build the habit of consistency first. Once showing up feels automatic, you can gradually increase the duration or intensity.

The Power of Showing Up Imperfectly

Something is always better than nothing. On days when you feel tired or unmotivated, give yourself permission to do less. A 10-minute walk is better than zero minutes of movement. A few stretches are better than staying on the couch. Consistency over perfection is the mantra for long-term success.

Schedule Rest and Recovery Strategically

Motivation plummets when you’re exhausted or injured. Rest is not lazy; it’s a critical part of the process. Your muscles repair and grow stronger on rest days. Ensure you’re getting enough sleep, listening to your body’s signals, and scheduling recovery days into your routine to prevent burnout.

Use Motivational Content and Resources

On days when your internal drive is low, it’s okay to borrow some from external sources. Create a workout playlist that gets you energized. Follow inspiring (but realistic) fitness accounts on social media. Listen to a fitness podcast or watch a YouTube trainer you enjoy. Curate a personal library of resources you can turn to for a quick boost.

Connect Exercise to Your Larger Purpose

Finally, dig deep and identify your “why.” Go beyond surface-level goals. Why do you really want to be healthier? Is it to have the energy to play with your grandchildren? To manage stress so you can be a better partner? To maintain your independence as you age?

When your fitness goals are tied to your core values, your motivation becomes incredibly resilient. It can withstand bad days, busy weeks, and moments of self-doubt.

At Not One Type, we believe finding what works for you is the only path that matters. We hope these strategies help you build a relationship with movement that feels empowering and lasts a lifetime.