June 18, 2024
Struggling to stay motivated to workout? Check out these practical tips to help you set realistic goals, find a workout buddy, create a killer playlist, try something new, give yourself rewards, track your progress, and practice positive self-talk to help you stay motivated and achieve your fitness goals.


Do you struggle with finding motivation to workout? You’re not alone. Many people find it challenging to stay motivated when it comes to exercise. However, regular exercise is crucial for our physical and mental health. In this article, we’ll provide you with practical tips to help you overcome this problem and stay motivated.

Set Realistic Goals

It’s important to set realistic goals when it comes to fitness. Unrealistic goals can lead to disappointment, frustration, and demotivation. Define what realistic goals are for you. They may differ depending on your fitness level, age, and health status, among other factors. Make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART).

Examples of realistic fitness goals may include:

  • Walking for 30 minutes, five days a week
  • Doing a 10-minute yoga routine every morning
  • Running a 5K within the next three months
  • Completing 10 pushups and 10 squats every day for two weeks

Setting realistic goals can help you stay motivated because they provide you with a clear sense of direction and progress. You’ll be able to celebrate your small wins and see improvements over time, which can boost your confidence and determination.

Find a Workout Buddy

Working out with a partner or a group can bring many benefits. Having a workout buddy can provide you with:

  • Accountability: You’re less likely to skip workouts when you know someone is waiting for you.
  • Motivation: You can cheer each other on and push each other to do your best.
  • Fun: You can make workouts more enjoyable by having a social component.

When it comes to finding a workout buddy, look for someone who has similar fitness goals, preferences, and schedules as you. It doesn’t have to be someone who is at the same fitness level as you. In fact, having someone who is slightly more advanced than you can be motivating and challenging.

Some examples of workouts that you can do with a partner include:

  • Partner yoga: You can do poses that involve supporting or balancing each other.
  • Interval training: You can take turns doing high-intensity bursts while the other person rests.
  • Resistance band exercises: You can hold the band while the other person pulls or vice versa.

Create a Playlist

Music can be a powerful motivator when it comes to workouts. According to research, listening to music while exercising can distract you from fatigue and discomfort, elevate your mood, increase your endurance, and synchronize your movements.

When you create a playlist for your workouts, think about the tempo, genre, and lyrics of the songs. You may want to choose songs that have a fast and steady beat to match your pace, or songs that have uplifting and empowering lyrics to boost your mood. You can also personalize the playlist to match the type of workout you’re doing.

Here are some examples of playlists for different workout types:

  • Cardio playlist: Includes high-energy songs with a fast beat, such as “Can’t Stop the Feeling” by Justin Timberlake, “Uptown Funk” by Mark Ronson featuring Bruno Mars, and “Eye of the Tiger” by Survivor.
  • Yoga playlist: Includes calming and soothing songs with a slow beat, such as “Weightless” by Marconi Union, “Breathe Me” by Sia, and “Om Shanti Om” by MC Yogi.
  • Strength training playlist: Includes songs with a heavy bass line and lyrics that pump you up, such as “Lose Yourself” by Eminem, “Jump” by Van Halen, and “Thunderstruck” by AC/DC.

Try Something New

Doing the same workout routine over and over again can get boring and stale. Trying new workouts can not only keep things interesting, but also challenge your body in different ways and prevent plateauing. You don’t have to completely overhaul your routine, but incorporating new elements can make a big difference.

Some suggestions for new workouts to try include:

  • HIIT (High-Intensity Interval Training)
  • Pilates
  • Boxing
  • Swimming
  • Dancing

When trying new workouts, start slowly and gradually increase the intensity or duration. Don’t push yourself too hard too quickly, as that can lead to injury or burnout. Also, don’t be afraid to ask for advice or guidance from a certified personal trainer or instructor.

To incorporate new workouts into your existing routine, you can replace one or two exercises with new ones, or dedicate a certain day or time to trying something different.

Reward Yourself

It’s important to give yourself rewards for meeting fitness goals. Rewards can serve as positive reinforcement and motivate you to keep going. They don’t have to be big or expensive, but they should be meaningful to you.

Here are some examples of rewards for meeting fitness goals:

  • Buying a new workout outfit or gear
  • Scheduling a massage or spa treatment
  • Treating yourself to a favorite meal or snack (in moderation)
  • Watching a movie or TV show you’ve been wanting to see

When giving yourself rewards, make sure they don’t contradict your fitness goals. For instance, don’t reward yourself with a whole pizza if you’re trying to lose weight. Instead, choose a smaller indulgence or find non-food rewards.

Track Your Progress

Tracking your progress can help you see how far you’ve come and what you still need to work on. It’s also a way to hold yourself accountable and stay motivated. There are many ways to track your progress, such as:

  • Keeping a workout journal or planner
  • Taking progress photos or measurements
  • Using fitness apps or wearable technology
  • Tracking your exercise duration, intensity, and frequency

When tracking your progress, be honest with yourself and celebrate your small wins. Don’t get discouraged if you hit a plateau or experience setbacks. Use this information as feedback to adjust your goals and improve your approach.

Practice Positive Self-Talk

Your mindset can make a big difference in how motivated you are to workout. Positive self-talk can help you stay focused, confident, and resilient. It’s a way to reframe negative thoughts into positive ones and cultivate a growth mindset.

Here are some tips for practicing positive self-talk:

  • Replace negative self-talk with positive affirmations, such as “I can do this” or “I am strong”
  • Acknowledge your progress and celebrate your small wins
  • Visualize yourself achieving your goals and imagine how you’ll feel
  • Surround yourself with positive and supportive people

Positive self-talk can not only boost your motivation, but also improve your overall well-being. It’s a habit worth cultivating in all areas of your life.


Staying motivated to workout can be a challenge, but it’s not impossible. By setting realistic goals, finding a workout buddy, creating a playlist, trying something new, rewarding yourself, tracking your progress, and practicing positive self-talk, you can stay on track and achieve your fitness goals. Remember, regular exercise is not only good for your body, but also your mind and soul.

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