How to Stay Motivated and Maintain Your Workout Program

When it comes to working out, the most challenging step for many of us is getting ourselves into the gym to begin with. The rest often takes care of itself, but this can only be possible with sufficient motivation to work out when we say we will.

Do you want to look and feel better? If so, you already have a significant motivator. Still, we all have times when we’d much rather stay home and chill, making it near-impossible to gather the discipline and head to the gym…even when we know how rewarding it will be once we do it.

Here are a few tips to combat this, so that you can take the workout schedule on your calendar and transform it into reality…allowing you to reap the endless rewards, both immediate and long-term, that come with it.

1. Start with small goals

It could be that you’re interested in getting started, but don’t know where to begin. Maybe you’re hesitant to pay for a gym membership because you don’t feel you’d make full use of it…or perhaps it’s stretching your budget at the time.

No worries. You can start by exercising at home! This can be done with only the very most basic equipment…or even with no equipment at all. There are dozens of full-body body workouts you can use to get started today.

Some of the more popular ones include: jumping jacks, power jumps, burpees, lunge jumps, push-ups, triceps dips, V sit-ups. Just as you would in the gym, you can start out small and gradually increase your number of reps per set (that is, times you do each movement/exercise without stopping) in a set.

Also remember to write down your goals, as well as your certain progress. It’s recommended to record your specific goals for each session: number of reps, number of sets, and the amount of weight involved (if applicable). If you do so, it’s important that you also note the actual number you performed. This allows you to track your progress over time.

As your fitness level, knowledge, and confidence increase overtime, you may soon decide that a gym membership is worthwhile.

2. Have a positive attitude

If you start out with a negative attitude, you already have preset your mind to fail. So, if necessary, reframe your mentality to focus on the results you will get.

No matter your goals, it’s important to pinpoint exactly what you intend to accomplish, as well as why you want to work out. The desired result(s) It should be specific and clear enough to visualize with precision, and (if applicable) to measure with numbers.

Is it a more sculpted body? 10 pounds you’d like to lose? Or perhaps you’re interested in bodybuilding and want to start by adding three inches to your bicep measurements? On the other hand, maybe you’re just aiming for a temporary beach body to enjoy your summer travels.

Your “why” must also be valuable enough to keep you motivated along the way, which means identifying benefits in your life that you genuinely want for yourself. This may require assigning a “why” to your specific goals, rather than stating the goal alone. [Hint: if your goal is to lose 25 pounds this year, then your reason should probably not be, “So my mother stops nagging me about it.”]

3. Sign-up for group fitness classes

The moment you set foot in one of these classes, you’ll be surrounded my people who share a basic lifestyle goal with you. This is extremely motivating for anyone involved. If you ever feel tempted to quit, simply look around and see that everyone else is sweating right along with you—you’re all in the same boat.

On top of that, you have your instructor to answer questions, serve as a basic mentor, and keep you on track. Once you’ve formed any sort of bond with them, you most likely won’t allow yourself to bail out on class…after all, you’ll know they’re holding you accountable, almost like a college professor.

When moving with the herd, it’s a lot harder to call it quits than when you’re moving alone. Finally, for many people, working out in groups is simply more fun. If you’re doing something you enjoy, then staying motivated hardly requires effort at all.  

4. Switch up your workout routine

You don’t always need to stay in one place to work out. You can workout at home, the gym, the park, by jogging around town, or even at the beach. While many serious exercisers prefer the stability and culture of one regular gym, others may find it boring if limited to one place; if this applies to you, go ahead and vary it up!

5. Give yourself a break

Sometimes it’s just not realistic to work out seven days a week…and in many cases, it’s actually counterproductive. For example, several of our members are currently working to build muscle through a weight training regimen…and the secret to building muscle is actually to let your muscles rest, allowing them to recuperate and repair their tissue. Then, by the next workout, they’ll be a bit larger, stronger, and able to lift more. Thus, in these programs, it’s best to take a few days a week off completely.

This principle can also apply to any type, regardless of the goals involved, especially in the beginning phases. So go ahead and let yourself unwind after a good workout.


Overall, working out does take time and commitment. Seeing the desired results takes considerable patience and perseverance. But that’s okay: if you’re ready to commit yourself to a program and stick it through to reach its goals, nothing’s standing in your way. It’s never too late, so give it a go!