Gym Procrastination? Here's How to Beat It
We get it—sometimes, just the thought of heading to the gym feels exhausting. You know exercise is good for you, but staying motivated to actually go is another story. The next time you’d rather be a couch potato than work out, come back to this list. From creating an upbeat playlist to trying the 15-minute rule, here are 20 easy ways to motivate yourself to hit the gym.
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1. Set Attainable Goals
It's important to set small, attainable goals for your workout journey, especially if you're just starting out. If you wear yourself too thin from the start, you'll lose motivation quickly, and you won't want to continue. Remember: you need to make progress first, small or big, to gain momentum.
2. Find a Gym Buddy
If working out alone makes you feel demotivated, find a workout buddy. You can either ask a friend to come with you, or make new connections at the gym you frequent. This way, you can both hold each other accountable, and your routines will feel more fun and energizing.
3. Make a Gym Playlist
Sometimes, all you need to pump yourself up is a good playlist. Instead of listening to slow jazz or mellow R&B, spice it up with upbeat tracks that make you want to get up, move, and dance. Another tip? Listen to this playlist before you step foot into the gym, so you're all fired up and ready to go by the time you start.
4. Track Your Progress
No matter how small or big, track your progress. Maybe you worked out 10 minutes more than you usually do, and that's an achievement on its own. The more you document your journey and see your improvements in real-time, the more you'll be motivated to continue putting in that effort.
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5. Find a Trainer
If a gym buddy isn't enough to keep you accountable and motivated, maybe a trainer can help. After all, a trainer is there to create customized workout routines that are tailored to you, and to help guide you through the process. Plus, they'll be there to make sure you don't overwork your body or use the wrong form.
6. Sign Up for Workout Classes
Sometimes, it might take signing up for fitness classes to stay motivated. After all, registering for these sessions feels a lot more like a locked-in commitment than merely telling yourself you'll hit the gym today. Plus, the thought of working out with more people may seem more encouraging than doing it alone.
7. Meal Prep
Maybe the reason you feel demotivated to head to the gym is because you're not eating a balanced diet or a filling meal before you go. And if it's simply because you don't have the time, then try prepping beforehand. Remember: working out on an empty stomach (or with the wrong food in your stomach) is not going to put you in the right mindset.
8. Visualize Your Results
Maybe your goals seem impossible now, even as you slowly chip away, but it might help to visualize your results. Imagine yourself with the body you want, and use that to motivate you. Think of all the new clothes you could buy or how much more confident you'll feel!
9. Buy New Clothes
Speaking of new clothes, another hack you can try is to simply buy a new outfit. That way, you'll feel obligated to continue working out so that you can eventually rock those new clothes confidently and comfortably. You don't want your money to go to waste, after all.
10. Schedule It in Your Calendar
Making a mental note to work out can make it feel easier to brush off. So, instead of just tacking it onto your mental to-do list, schedule it in your calendar. That way, you'll see it physically and it'll feel more like an event (read: the gym) you need to attend (read: work out).
11. Mix Up Your Routine
If you're always doing the same routine every time you hit the gym, you can quickly lose motivation. So, mix it up! Focus on training different areas on alternate days, change up the intensity, or even play around with the tunes you listen to. This will make your routine feel fresher and fun than mundane.
12. Do It First Thing in the Morning
Sometimes, it's better to do the thing you're dreading as soon as possible so it's out of the way. If you find that you're often too lazy and tired to head to the gym after work, wake up earlier and do it first thing in the morning. Then you won't need to worry about doing it later on, and you can relax away.
13. Document Your Journey on Social Media
If you're active on social media, it might help to document your journey publicly. Tell the world that you're working out! Not only can your posts act as video diary entries, but they might connect you with others in the same boat, and that could serve as motivation.
14. Take a Photo After Each Session
If you're not into documenting your journey so boldly and publicly, that's okay. Another method you can try is simply taking a photo of yourself after each workout session. That way, when you look back after a month or two, you'll be able to see how far you've come.
15. Educate Yourself on the Health Benefits of Exercise
If you're someone who likes to understand the science behind it, it might help to educate yourself on all the incredible health benefits exercise brings. Why should you eat more protein? Why do you need to build muscle? How do your actions—what you put in your body and how often you move—make you stronger?
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16. The 15-Minute Rule
The next time you feel demotivated and too lazy to hit the gym, set a 15-minute rule. Tell yourself that you'll just work out for 15 minutes, and if afterwards you still feel like you'd rather go back to bed, then you can leave. More often than not, though, you'll feel pumped up after you're warmed up, and you'll want to push through your entire routine.
17. Get Enough Sleep
Maybe you lack motivation or energy to head to the gym because you haven't been getting enough shut-eye. If that's the case, you'll need to work on your sleep hygiene to make sure you get at least seven hours of rest each night. Working out when you're running on two hours of sleep is not the way to go!
18. Don't Rely on Motivation—Just Do It
Motivation, as you'll find out, comes and goes. On most days, it's not motivation that gets you up and moving—it's obligation. Make going to the gym a normal part of your routine by just doing it. It sounds tough, and it will be at first, but the habit will eventually come easy.
19. Reward Yourself Afterwards
Celebrate your progress; heck, celebrate the fact that you successfully pushed yourself to hit the gym! Sometimes, the easiest way to motivate yourself to work out is by planning something fun to reward yourself with afterwards. So, if you're craving a smoothie, go ahead and have a smoothie when you're done.
20. Stay Consistent
As previously mentioned, sometimes it's not motivation that pushes you to hit the gym, but consistency. Once you form a routine and you've trained yourself to stay diligent and accountable, your workout routine will just be a normal part of your day. But first, you'll need to work up to that. And to start? Keep going at it every day.
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