10 Ways to Find New Motivation for Your Fitness Goals

Trainers weigh in on how to find your motivational drive and sustain it long-term


Raise your hand if you’re familiar with this cycle: it starts with feelings of frustration and defeat — you’re fed up with your current fitness routine (or lack of one) and vow to kick-start your new exercise schedule first thing Monday morning.

No more excuses; you want to see results and you’re feeling totally gung-ho about getting back to the gym and getting your goals back on track.

Monday morning comes and you conquer a kick-butt workout — you’re feeling great and that high easily keeps you going through the rest of the week.

But then, as time continues on, you feel that organic energy starting to fade. The motivation that helped you get started is fizzling out fast and you’re left wondering if you really have the willpower to keep up the commitment you were so enthusiastic about just a week or so ago.

You wonder how to muster up the motivation you’ll need to finally reach your goal.

If you’ve been here before and you’re “raising your hand” right now, first you should know, you’re not alone. Everyone — even the most enthusiastic fitness fanatics — struggles to find motivation.

But the people who can keep going when that initial drive eventually fades know that staying on track is about more than just motivation. They know that the ability to keep going has to come from a deeper place.

“For exercise to become part of your life, you need to find your ‘intrinsic motivation,’” says Lisa Hisscock, an ACE certified personal trainer and Interval Training Rx coach.

It might be something like, improving your overall mood, reducing your stress levels or setting an example for others; you can choose anything, just make sure it’s meaningful and important to you.

Keep this “intrinsic” motivator at the forefront of your mind — write it down and put it somewhere you’ll see it every day. That’s the first and most important step you can take to make sure your willpower won’t wane.

But for those days when you’re feeling over-stressed, frustrated, down or just entirely unenergetic and you need that little extra “oomph” to get going, you can also use the following tips suggested by DW Fitness Clubs trainers Rebecca Payne, Hannah Oliver and Tom Hudson.

Here they share a few fun and exciting ways to find new motivation for your fitness goals. 

Think Positively 


Focus on the benefits of weight loss and increased fitness rather than continually criticizing yourself, Payne suggests.  “Instead of telling yourself that you need to lose weight because you look bad, tell yourself that you are making a positive change because you deserve more. You deserve to feel great about how you look, and you deserve to have energy and an appetite for life,” she said.

Always Be Prepared


You never know when you might have a spare moment to work out, which is why Oliver carries her gym kit with her everywhere. “Most of us find excuses to stay at home once we’ve finished work. Break that bad habit by taking your stuff with you and try going before or straight after work. You’ll eliminate the decision-making process where you may decide not to go and you’ll have more free time,” she explained.

Click here to see more ways to find new motivation for your fitness goals.

More Reading:
How to Make Time for Fitness Despite a Packed Schedule
5 Steps That Will Help Get Your Workout Routine Back on Track
Strength, Happiness and 9 Other Exercise Benefits that are Better than Weight Loss