How to Motivate Yourself When You Don’t Feel Like Working Out

You know that exercise is good for you, but sometimes despite your best of intentions you just can’t find the motivation to go to the gym. Fortunately, a lack of motivation doesn’t have to derail your fitness goals. Below are 6 ways you can motivate yourself even on days you don’t feel like working out.

  1. Dress the Part
    A good way to motivate yourself to exercise even if you don’t particularly feel like it is to act as if you have the motivation and dress the part. In other words, fake it until you make it. When you go through the effort of changing into your workout clothes, you won’t want that effort to go to waste.
  2. Go Outside
    If your lack of motivation stems from not wanting to be cooped up in the gym, take your workout outdoors. You can go for a run or a bike ride, or if it’s a low energy day, just take a walk around your neighborhood. The most important thing is that you are moving.
  3. Try Something New
    Sometimes your lack of motivation to work out is a sign that you are bored with your current routine. In this case, the best option to motivate yourself is to switch up your workout regimen and try something new. Sign up for a new exercise class, hire a personal trainer, or buy a new exercise video and see yourself getting excited about fitness again. Our blogs on can give you ideas for great routines to try.
  4. Find a Workout Buddy
    One of the best motivators is feeling that you are accountable to someone. Find a friend who also wants to work out and set a date. When you know that someone is waiting for you at a specific time and place, you are less likely to back out. Working out with a friend can also make exercise more fun and pass by more quickly.
  5. Fuel up on the Right Nutrients
    When you are consistently tired and don’t have the energy to complete a workout, let alone start, you might want to re-evaluate your diet. Make sure that you are drinking plenty of water and that you are meeting your daily needs for iron, protein, and complex carbohydrates. Ensuring that your body gets the nutrients it needs is the best way to get the fuel you need to tackle your workouts.
  6. Reward Yourself
    Come up with some non-food rewards that you can award yourself when you reach even the smallest workout milestones. When you have something to look forward to, you are more likely to get your body moving.

    In short, not having the motivation doesn’t have to be an excuse not to work out. It might just be a sign that you just need to change up your routine. If your lack of motivation continues even after trying these tips, however, it may be time to talk to your medical practitioner.