Learning how to stay motivated to workout is not always easy, especially if you’re a beginner. The truth is that almost half the people that begin working out will quit after the first month, and almost 75% of people will quit after six months in the gym. By the time the year has ended only about 10% of the people who first began working out will still be going to the gym on a regular basis.
Why do so many people quit working out? The reason people stop working out will vary from person to person, but most people stop training because they become bored and their unmotivated.
Do you want to become part of the dedicated 10% that does not quit? To help you achieve your muscle building goals here are 12 tips that will help you stay motivated to workout so you can get the body you’ve always wanted to have.
12 Tips To Keep You Focused And Motivated To Workout
1. Find a workout buddy. Having a good workout partner is one of the best ways to stay motivated at the gym. A good workout buddy will be able to kick you in the rear and keep you going on those days you just don’t feel like working out.
A really good training partner will not only know when to push you harder, but they will also know when you need a little slack. Between the two of you you’ll be able to motivate each other, stay focused on your training, and not worry about the distractions in your personal life.
2. Schedule yourself. A great way to keep yourself from missing workouts is to actually add these workouts to your day planner. By scheduling your workouts as one of your daily appointments you’ll be making it a priority.
This is a great way to actually balance your workouts with your other daily activities like family, school, or work. For some reason seeing something written down seems to make it more of a priority for most people and this will make your workout part of your lifestyle.
3. Don’t expect too much too soon. All of us want a rock-solid body, but don’t think that you’re just going to develop that massive physique overnight you need to be realistic and realize that it takes months and months of dedication to achieve noticeable results.
Being overzealous and working out every single day will do nothing but make your muscles sore. It can also cause you to become unmotivated and even resent working out. You’re much better off training less often. Remember, consistency and dedication is the key to a powerful body.
4. Working out when the sun comes up. Everybody likes working out at different times of the day, but you need to be a little realistic about your workout schedule. If you find that you’re going home after work and just sitting on the couch, then you may want to try working out in the morning.
By working out in the morning you’ll actually be getting your workout done annual even feel energized throughout the whole day. Working out in the morning is a great way to stay motivated and prevent other things from getting in the way of your weightlifting goals.
5. Throw away your scale. This may seem a little counter intuitive, but ignoring your body weight may actually be a great way to help you stay motivated to workout. If you lose 10 pounds of fat and gained 10 pounds of muscle, you’ll notice a huge difference in your appearance and clothes size. But when you weigh yourself on this scale it may not show any change! You’re much better off ignoring your body weight and staying focused on your workouts.
6. Find a role model. One of the best ways to stay motivated to workout is to find someone to look up to. Role models like Arnold Schwarzenegger are a great way to keep yourself inspired. Especially on those days you just don’t feel like working out.
7. Track your success. One of the best ways to know how much you’ve actually achieved from all those hard days at the gym is to keep track of your success. Get yourself a simple training Journal and write down things like the exercises you’ve done, the reps, sets, and the weight you’ve used on each exercise.
You can also keep track of how you felt at the gym and why. Maybe you were up too late the night before or maybe you had a very heavy meal before your workout. Maybe you just forgot to eat altogether. By keeping track of things like this and periodically examining your journal, you will have a tremendous insight on what’s been working and why.
You’ll be able to see how the different exercise routines affected you and you’ll have a clear roadmap of just how far you’ve come to achieving your weightlifting goals.
8. Stay on track. If you happen to miss a workout, it’s really not that big of a deal. As a matter fact, if you’ve consistently been working out, then actually taking an extra day off every month or so is a really good idea.
However, for a lot of people that extra day off can all of a sudden becomes two or three days off in a row. This can lead to skipping entire workouts for weeks in a row. This is when you need to get back on track and stay motivated. The real key to success at the gym is consistency.
9. Evaluate how far you’ve come. By examining your weightlifting progress on a regular basis, you’ll be more inclined to push yourself at the gym and stay motivated to workout.
10. Just go to the gym. All of us have those days when we just don’t want to workout. Sometimes it can be a real struggle to force yourself to get to the gym, but it is worth it. Once you get there and complete your first exercise, the odds are that you’re going to stay and finish your entire routine.
It’s kind of funny, but sometimes the days you feel the least energized, you end up having some of your best workouts. This is a great feeling, especially if you planned on skipping the gym to begin with. So stay motivated and just go to the gym.
11. Change is a good thing. Doing the same workout routine week after week can make even the most die hard weightlifter become board and unmotivated. This is why it’s a very good idea to change your weightlifting routine every month or two.
It doesn’t have to be a drastic change either. It can be something simple like increasing or decreasing the number of reps you are doing. You should also try changing your exercises as well. Try using less machined and more free weights. If you use barbells a lot, then try using dumbbells instead. The possibilities are endless.
12. Take some time off. Believe it or not, taking a little time off now and then is a great way to stay motivated to workout. After training for months and months at the gym, you may find a decrease in your energy and motivation. This is often a sign of overtraining.
Overtraining happens when your body is not getting a chance to fully recover before your next workout. You’ll begin feeling tired and sluggish and eventually get burnt out. When this happens, it’s time to take a little break from the gym. When you come back after week off you’ll feel motivated, re-energized, and ready to begin hitting those weights again.
Filed under: Training