No Motivation for Exercise? Our Advice

You’ve set yourself the goal of exercising regularly, but somehow your inner procrastinator always wins, right? We all know that feeling of lacking motivation. Instead of putting on your running shoes, you complain about the weather. And going to the gym? Well, it’s already too late – maybe tomorrow.

Do you recognise yourself in these excuses and behaviours? Don’t worry! In this article, we’re sharing our best tips to help you stay consistent and find more joy in exercising. 

Motivation vs. Habits – What Really Counts

The core problem is that we often rely on motivation as our driving force – but motivation is fleeting. At the beginning, we’re often incredibly motivated, but over time, the desire to exercise can start to fade.

It’s far better to focus on building good habits. And it’s exactly this habit-building that’s the key to overcoming procrastination. The goal is to gradually, and through small, consistent steps, make exercise a fixed part of your daily routine. We recommend reading Atomic Habits by James Clear, which explains this concept perfectly. Plus, we’ve summarised our 10 top tips below to help you get started right away.

1. Set Smart Fitness Goals

Goals are a great source of motivation, but if they aren’t clearly defined, realistic, and achievable, they can quickly backfire. A vague goal like "I want to exercise more" is hard to measure, and you risk disappointing yourself. Similarly, a goal that’s too ambitious, like "I want to run a marathon in two months", can also set you up for failure. Make your goals tangible and, if needed, break them down into smaller steps. Start with "I want to go jogging three times a week for the next two months" and gradually work your way up to bigger goals. 

2.  Start Small and Build Up

A common mistake people make when they finally decide to start exercising is trying to do too much at once. This quickly leads to burnout and disappointment when the plan can’t be followed – plus, there’s a high risk of injury, especially if the exercise is new or the training plan is too hard for beginners. Even if it feels strange, start small! A 10-minute workout, a mix of jogging and walking, or working on technique with an empty barbell are all better than burning out too soon. Celebrate the small wins you make along the way, and you’ll stay more motivated in the long run.

3. More Habits, Less Motivation

As mentioned, it’s more effective to build good habits than to rely on motivation. Here are a few tips to make it easier for you to create good (fitness) habits:

• Schedule your workouts: Put your workouts in your calendar and set reminders on your phone or computer. This way, you create accountability for yourself and won’t use the time for something else.
• Attach new habits to existing ones: For example, commit to putting on your workout clothes straight after work and going for a run before you relax.
• Make it easy: The easier it is to stick to your habit, the more likely you’ll be to do it. "Going for a run" doesn’t have to mean running 5 kilometres in 30 minutes – it can be a 10-minute lap around the block. Remember, it takes around two months for an action to become a habit – and when it does, you can start increasing your routine. 

4. Beat Procrastination

When it comes to motivation for exercise, procrastination is one of the biggest obstacles. Here are a few strategies to overcome it:

• Remember your "why": Keep in mind why you want to exercise. Whether it’s to improve your health, build muscle, feel good in your body, or stay active as you age. These goals, by the way, are proven to be more effective than goals tied to appearance or others' approval.
• Make plans with friends or get a coach: Working out with friends or having a personal trainer is a great way to create accountability. If you know someone’s waiting for you or has designed a plan for you, you’ll be less likely to skip your workout.
• Reward yourself: It’s always good to acknowledge your progress and reward yourself. Whether it’s a relaxing bath or new workout gear – rewards can give you a real motivational boost and help solidify good habits, as our brain links them to the preceding action.

5. Add Variety to Your Workouts

While habits are very effective, they shouldn’t lead to monotony, which can cause your motivation to fade. Add variety to your workouts by trying a new running route or adding sprint intervals. You can also try out a completely different sport. Functional training now and then, a bike ride, or a bootcamp in the park – variety not only keeps the fun in exercise, but it also trains different muscle groups and connects you with other athletes.

6. Stay Motivated by Finding Joy in Exercise

No amount of motivation tips will help if you simply don’t enjoy the exercise you’re doing. And even the "best" sport, or the one "most appropriate" for your age or fitness level, won’t help if you don’t do it regularly. So, find something that you really enjoy. Whether it’s running, handball, weightlifting, Pilates, or yoga – if you have fun while moving, you’ll naturally want to exercise more. Try different sports and training plans to find what suits you best.

7. Track Your Progress with Fitness Apps

Make your progress visible to yourself! It’s incredibly motivating to see how far you’ve come with your fitness. You can keep a training journal or use a fitness app to track your progress and personal bests – visible achievements help you stay motivated and keep your goals in sight. Nowadays, there are apps for pretty much every sport, including home workouts!

8. Avoid Perfectionism

When it comes to workouts, it’s not "all or nothing". Not every workout will or needs to be perfect – this mindset is especially unrealistic for women with hormonal fluctuations. Movement and exercise are healthy, even if you’re not setting personal bests every day – so even on days when you feel less "fit", just get your workout done and keep your habit going. Perfection is the enemy of progress.

9. Invest in Quality Gear

Many say: "There’s no such thing as bad weather, only bad excuses." With the right mindset and good gear, you can exercise even in bad weather or when time is short. Whether it’s waterproof running or cycling jackets or a kettlebell for your home gym – you can maintain motivation and routine even on stressful or rainy days. Sometimes, a new pair of running shoes or a sleek fitness tracker can boost motivation. And when you feel good in your workout gear and know you have the right equipment, exercising is a lot more fun.

10. Build in Rest Phases

Rest is just as important in your training plan as the workouts themselves. Your muscles don’t grow while you’re exercising, but afterwards, when your body repairs and strengthens muscle tissue. If you train without breaks due to excessive ambition, it can quickly lead to injuries and frustration. So, make sure to plan rest days and have a good, protein-rich diet (such as with our WAM protein), to give your body the recovery it needs and keep you motivated in the long term. Rest and nutrition are essential parts of any fitness routine.

Our Conclusion for More Motivation to Exercise

Motivation alone won’t help you reach long-term goals. It comes and goes, but good habits stick around. If you manage to integrate exercise into your daily routine, even on days when motivation is low, you’ll overcome procrastination and stay motivated to keep exercising. Set achievable goals, tell your friends, make a training plan, track your progress, and most importantly, find joy in movement! That way, you’ll have more desire to exercise in the long run and sustainably improve your fitness. If you have any questions, feel free to reach out to us or our community.