Need Motivation To Workout? Here Are 5 Tips That Will Get You Going.

We all have those days when we feel great and sometimes even better than excellent. Those are the days when we feel full of energy, motivation, positivity, life, and ready for the world. In a perfect world, we would be fully optimized at every given moment in our lives.

But the reality is as we all know, there are gonna be days when we feel a certain level of resistance. It happens to each and every single one of us. The days when we wake up and feel like a pile of dog crap, sluggish, tired, lacking energy and motivation, filled with brain fog and just feeling “over it”.

These kinds of days can be detrimental to our gym motivation – if we let it. That’s why it’s important to set yourself up for success when these days arrive because they inevitably will. So If you need motivation to workout, I’m going to go over 5 ways to help you get started.

Set Goals.

Think of setting goals as having a blueprint for a house that needs to be built and you are the architect. But in this case, your “house” is your body. What do you think is better, going aimlessly and trying to guess how you are going to see the end result or coming up with a game plan and executing it?

Ultimately, our decisions shape our destiny and by setting a goal, we can not only KNOW what we want but also DO what we have to do to get there and keep track of our progress along the way. So on the days when you might not feel like working out, you can still keep your goal in mind and even look at the progress you’ve made so far.

Having a clear understanding of what we want is very crucial because we will make a way to get it. Also, things like taking progress pictures can help you see what differences you are making. You should also track how much you are lifting as well as sets and reps so you can try to break your own personal record by progressively overloading over time.

Progress is what keeps us motivated as well and a way to see and know we are moving forward is to set a goal and work towards it. Those small little victories along the journey make a huge difference and they are worth celebrating.

Remember Your “Why”.

I’m sure you’ve heard this one before. But it’s a very solid pillar to success. When you are feeling down or drained, just remember why you started. Think back to when you made that decision to make a change in your life.

Maybe it was to lose weight or put on some muscle mass. Or maybe it was just to get in shape overall and live a healthier lifestyle. Whatever the case may be, think about the changes you want and how it would be once you get there. The kind of person you’d become.

Or, even think about the things that you don’t want and what could become a result if you don’t get started. Turn your “should” into a “must”.

I’m sure you have your reasons as to why you made the decision. Keep that in mind or even write them down somewhere maybe in a journal or sticky note and keep them close by to remind yourself and hold yourself to it.

Have Accountability.

A lot of times we try to do things on our own without realizing the power of having accountability. Having someone like a friend or coach to push us through the process, especially when we are feeling in a rut, can really have an impact on us.

For instance, having a gym partner that calls you in the morning and tells you things like “get up!” or “let’s go!”. That person that can be there to help you through each workout or rep. Also, being able to motivate that person when they too are feeling down can bring you a sense of satisfaction and fulfillment.

It’s great to be self-motivated but having a like-minded buddy or two can be even better. When there is unity there is strength.

As I mentioned above, goals are also a way to keep yourself accountable. Create a plan or a vision board and track your progress. Even make a schedule that’s tailored around your lifestyle to exercise instead of just going when you feel like it.

Get Enough Rest.

For most of us, this might seem a little far-fetched. We often have a lot going on in our lives like work, family, chores, walking the dog, responding to emails, and many other responsibilities that can bring stress and affect our sleep time.

But rest is actually very crucial for our overall optimal health and we have to make an effort to put it on our priority list. As obvious as it may seem, without enough rest our bodies simply aren’t fully charged.

Sleep is an opportunity for our bodies to recover from the wear and tear that happens to our muscles during exercise. When we get enough quality rest, that’s when the muscle growth really takes place as more growth hormone is being produced.

There are so many benefits to getting good quality sleep. Here a some just to name a few:

  • Stronger immune system.
  • Better brain function and alertness.
  • Reduced stress and anxiety.
  • Better physical performance.

Those are just a few examples of how powerful quality rest can be. We just have to make certain adjustments to assure that we create the time for it because ultimately better rest will boost our moods and overall functioning.

Develop Effective Habits.

When we develop habits, whether good or bad, they grow stronger overtime and become a part of our daily patterns. Sometimes we have certain habits that we may not want but we do them anyway because it brings some kind of instant gratification.

We have to replace those crappy habits with good ones. Ones that will be very effective and beneficial for us not only just on the days when we fell good but even on the “bad” days when our motivation is down to zero.

Habits are automatic and will definitely help us get through to reach our goals as long as they are developed that way. Almost half of what we do on a daily basis are habits. Think about that for second. That’s a very powerful fact!

Imagine creating the habit of going to the gym every day and eating healthier. How much your life would change.

What’s it gonna be?

Feelings come and go but decisions last forever. Above I had mentioned things like goal setting, remembering your “why”, having accountability, getting enough rest, and developing effective habits.

All these are very powerful tools and ways to get you going when you need motivation to workout. But here’s a bonus tip: TAKE ACTION!

None of what I mentioned above can be materialized unless we take massive action. So we just have to make sure that we put things into motion.

Start off with simple steps and get some momentum going. One foot in front of the other. Remember, you’re one decision away from living a totally different life!


  1. Excellent article. I like the “Why” part as it has motivated me in the past. I have always loved to work out but I could really never put on any mass. i got stronger but really not overly big. I believe I have the Ectomorph body type. Goals and accountability are also crucial. You hit on all the keys to start a program and keep it going do accomplish your goals. Great reminder.

    • Thank you! I think having the mental fatigue is the key to longevity here. We wont always be in mood to workout out but we have to always keep in mind why we started and how far we’ve come! I myself am a hard gainer so I tend to keep on a surplus for the most part

  2. Hey Chris,

    Some great tips to make sure you are motivated for your workout here!

    I’m glad that you’ve included getting enough rest, this is something that is often overlooked. You’re right the health benefits brought by getting enough rest are crucial and can be the difference between achieving your fitness goals and failing.

    I actually specialise in advising people on how to optimise their testosterone levels. Getting enough rest is a major element of healthy T production & higher testosterone levels actually lead to increased motivation, so all of these things are linked. Great tips!

    • Thank you! and I absolutely agree with you Nate. Rest is very important and not getting enough can certainly hinder fitness goals. I’m glad that you specialize in testosterone optimization that’s so critical in many different aspects! T levels are a physical and mental element!

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