Lacking motivation to workout? 5 tips to get you moving

Lacking motivation to workout?

When was the last time you did a killer workout? If we’re truly honest, there are times when we all lack the motivation we need to head to the gym. When you’re exhausted after a long day in the office, the thought of exercising may be too much to handle.

While that feeling is perfectly natural, it’s important that you challenge it. Reaching your fitness goals is about pushing yourself outside of your comfort zone. With that in mind, here are some of the best gym motivation tips to get you up and running – literally.

Gamify your workout

1. Gamify your workout

Gamifying your workout, by using fun apps while you exercise, could not only make exercise more fun but also means that you work harder than ever. According to the results of a recent randomised study, this small change to your gym routine could give you the workout motivation you’ve been looking for.

The researchers worked with participants who regularly used one of two exercise game apps – Zombies, Run! and The Walk. Those who used the apps reported higher levels of motivation when it came to hitting the gym on a regular basis.

What’s more, they were more likely to continue working out for the duration of the study than the control group, i.e. those who used no apps to accompany their exercise. While the research looked at only two apps, there are many out there that you might try.

Workout selfie diary

2. Brag about it on social media

Posting about your latest triumphs at the gym might seem over-the-top, but research suggests that it could help increase your workout motivation. One revealing study suggests that harnessing the power of your online peers could help keep you on track when it comes to your fitness goals.

As part of the 13-week research project, participants were put in an online group with six of their peers. They were given regular updates about how the others in the group were doing and how much they were working out. The results found that having these online ‘buddies’ meant people ultimately exercised more.

The takeaway is pretty simple. Writing statuses about your achievements and following others who do the same, could push you to hit the gym more often. When you press that ‘post’ button, you suddenly become accountable to all of your followers. That peer pressure could be the very thing that drives you forward.

Motivate yourself with rewards

3. Reward yourself

When it comes to exercise, the reward is good health and a killer physique. But wait, what if you need a little extra something to get you hitting the treadmill? How about if you sweetened the deal? Paying yourself a bonus each time you work out may mean that you stick to your fitness goals for longer than you otherwise would.

Research suggests that using ‘financial incentives’ could be a powerful technique. A recent review found that this method meant that people attended exercise sessions continuously for up to six months longer than the control group. Setting aside a pot of money that you can only access after you workout could be a simple way to up your game.

Listen to music when running

4. Listen to some music

Let’s face it, endlessly running on a treadmill can be boring, at the best of times. Unless you’re superhuman, you will likely notice that both your energy levels and workout motivation decrease as you run on a treadmill. Slipping your headphones on and cranking up your favourite tunes could be the answer to this dilemma.

The latest research suggests that listening to music can affect your mood while releasing ‘feel-good and energy-boosting chemicals.’ The study found that the participants who listened to upbeat tunes while performing cardio workouts were able to workout longer than those that did not.

While, of course, you could listen to your own playlist, there are many apps out there that could help you along the way. For example, the Rock My Run app selects songs with tempos that match your steps and heart rate.

get competitive when you train

5. Get competitive

Have you got a competitive streak? It’s time to put it to work. Increasing your gym motivation could be as simple as challenging a friend. According to the surprising results of a new study, a healthy dose of competition is a powerful motivator that may encourage people to exercise more than they usually would.

The researchers set out to uncover what it is that truly motivates people when it comes to reaching their health and wellness goals. As part of the study, they looked at various motivators, including social support and competition. Participants were split into groups and used the different motivators in each.

Those in the ‘competition’ group had a 90% higher attendance rate than the participants in other groups. The results suggest that competition is one of the biggest motivators when it comes to exercise. If you’re looking for a genius gym motivation tip, you might just have found it.


So, what are you waiting for? Now that we’ve let you in on these workout motivation tips, it’s time to get started. Try some (or all!) of them for yourself and see whether they make a difference. Remember, working out isn’t always easy, but it’s always worth it.