How to Stay Motivated to Workout: 10 Simple Tips to Stay on Track

Have you ever wondered how to stay motivated to workout?

This is one of the most common questions I get, and for good reason.

Motivation is like that friend you think has your back.

But when the time comes where you need them, they’re nowhere to be found.

The reason for this is because motivation is like an emotion.

It comes and goes, and unfortunately, you can’t summon it out of thin air. 

As nice as that would be, it’s not possible.

Sometimes there are moments when you feel motivated, believing that you can conquer anything, achieve the perfect physique, or start a million dollar business.

Then there are days where you can barely get off the couch and move.

Luckily for you, I’m going to reveal the secret on how to stay motivated to workout. 

The key lies in NOT solely relying on motivation.

Instead, you must build a particular muscle.

And no, I’m not referring to your typical muscles like biceps or glutes.

I’m talking about the muscle of discipline. 

How to Stay Motivated To Workout: The Power of Discipline

Relying on motivation is a surefire way to burn out and fail.

It’s true because once that motivation isn’t there, what are you going to do?

Absolutely nothing, which is why most people fail. 

It may surprise you, but even the people with the best bodies aren’t as motivated as you think.

Now, they still may have things that motivate them, however, they understand that motivation alone isn’t enough to sustain their healthy lifestyle and physique.

Just like you and I, they have good and bad days. And let me tell you from personal experience, they weren’t born with some extraordinary super power of discipline either.

In fact, discipline is something that is earned through repetition and practicing being self disciplined.

Which is great news because even if you have zero self discipline, you can change that after some hard work and consistency. 

Discipline is a skill that you have to continually work on to get good at.

Just like you have to keep working your muscles to make them grow bigger and stronger, discipline is a skill that you have to keep practicing to get good at.

The people who are successful in fitness aren’t the most motivated; they’re the most disciplined.

They consistently workout, make healthy food choices, prioritize sleep, and say no to temptations, even when they don’t feel like it because they understand the long-term benefits.

For example, I’m a coach. I do this for a living each and every day.

Do you think I’m motivated to get my steps in, get my workouts in, and hit my macros each week?

Hell to the NO. 

There are days where I want to sit my ass on the couch, drink a nice cup of hot chocolate, and plunge into a good book.

But here’s the thing: I know that in order to achieve my goals, I have to do the things that will get me closer to them even when I don’t want to.

That’s how I stay motivated to workout.

Discipline isn’t about being perfect either. 

It’s about showing up consistently, even when you don’t feel like it, and getting right back on track when you fall off.

So, in addition to asking how to stay motivated to workout, focus on building self discipline.

Building discipline takes time and practice, but as long as you don’t give up like everyone else, you will reach your goals.

Now, let’s dive into a few tips on how to create self-discipline and stay motivated to workout.

1. How to Stay Motivated to Workout: Crush Your Goals Like a Boss

Ok, let’s talk about one of the biggest mistakes people make when setting goals: impatience.

Seriously, we all want results yesterday, and then throw temper tantrums when they don’t magically appear. Guilty as charged –  I’m as impatient as they become.

I mean I once thought I’d be ripped and shredded in 2 weeks.

The funny thing is even after 10 years, I’ve still got plenty of work to do.

And that’s the beauty of fitness, my friend – it’s like a never ending buffet of improvement.

Now, when I say “set goals”, I’m not talking about those small easy goals either. 

I’m talking about big, scary goals that make you go, “yikes!” and stay up at night. Because that’s where the real growth happens.

But only looking at your end goal can be stressful because you may wonder how the hell you’re ever going to get there.

Luckily for you, I’ve got the secret sauce – Enjoying the journey. 

Yeah, it sounds like some cheesy motivational poster, but it’s true. 

By focusing on the day to day journey, not only will you be less stressed, but you’ll be more motivated to workout and get kick ass results before you know it.

So, here’s the game plan: reverse engineer your goal.

First, figure out what exactly you want to achieve in the next 6-12 months. 

This can be anything from looking good naked to deadlifting 3 times your body weight (Beast mode, baby!). 

Now, break it down into bite-sized chunks: Think monthly, weekly, and daily mini-goals.

What has to be done each month to achieve that goal? How about each week? Ok, now what about each day?

Personally, I’m a fan of Andy Frisella’s power list where you write down your 5 most crucial tasks each day that will get you closer to your goal. 

It’s like your daily dose of badassery.

No need to overthink it – just write it down.

By doing this, you’re going to build your discipline muscle and better manage your time like a pro. Sure, you may not make immediate progress, but that’s expected. 

Have you ever heard of the Chinese bamboo tree? It takes years of watering before it sprouts, but boy, when it does, it shoots up like nobody’s business.

What I’m basically saying is break your big goal down into more manageable mini goals because your results will come from the little actions you take every single day. 

If you want to stay motivated to workout, It’s all about getting your shit done and trusting the process and not giving up. Yeah, it’s as simple as that.

You got this.

2. How to Stay Motivated to Workout: Find Exercises That You Enjoy

What a better way to stay motivated to workout than having fun?

Because let’s face it – you won’t always look forward to your workouts. 

Working out can and will sometimes still feel like climbing Mount Everest.

There are still times where I sit in my car and contemplate life before going into the gym.

Every bone in my body wants me to turn that car back on and go home.

But, I like working out and I know how it’s going to make me feel afterward.

Seriously, when you’re having fun and view exercise from this point of view, sticking to your workout routine becomes a piece of cake and something that you look forward to too. 

Even on those days when you’d rather lay on the couch with a bag of chips and binge-watch your favorite Netflix show.

You’re going to get your ass up and head to the gym because you know how you’re going to feel afterwards.

Now, I’m a big proponent of strength training as being your main form of exercise.

Because it leads to optimal health, improved body composition, and overall performance.

Plus, it can be done by anyone and is relatively easy to fit into your schedule.

And it’s fun as f*ck to get strong. 

I don’t know anyone who’s gotten angry from becoming stronger.

It’s usually the opposite. You start becoming more competitive with yourself and others to lift more weight.

It’s fun.

Don’t believe me? Try it yourself.

Another cool thing is that even when you train 2-4x a week, there will still be room in your schedule to fit in other activities that you enjoy.

This could be walking your dog, playing with your kids or grandkids, going on a bike ride or hike, playing a recreational sport, going on a yoga trip with the besties, etc..

Prioritize strength training and add in any exercise and movement that you enjoy.

And bam… your life is going to improve in more ways than you thought possible.

3. How to Stay Motivated to Workout: Set Performance Based Goals 

A performance based goal is basically a strength and/or fitness goal that you have in your program.

They’re like injecting a shot of adrenaline into your strength training routine.

Basically, it jacks the fun up.

And here’s the cool thing –  as a byproduct of working toward this goal, you’re going to get the aesthetics you’re aiming for without the stress that usually comes a lont with it.

Now, let’s take a peek at some common performance based goals:

• Getting comfortable in the gym and slaying those free weights
• Squatting 2 x bodyweight
• Deadlift 3 x bodyweight 
• Bench Pressing 1 x bodyweight 
• Nailing your first chin up or pull up and defying gravity
• Being able to do a full range of motion squat
• Bench pressing without shoulder pain
• Being balanced when performing single leg movements
• Etc..

But hey, these are just the tip of the iceberg when it comes to performance based goals.

You can set any performance based goal your little heart desires to help you stay motivated to workout.

Want to get good at a headstand while balancing a baby on your foot? You could literally do that.

The point is to have some fun.

Performance based goals are a great way to unleash your inner beast and enjoy your fitness journey which will allow you to stay more motivated to workout.

4. How to Stay Motivated to Workout: Schedule Your Shit

Let’s talk about scheduling your sh*t.

And I don’t mean keeping it all in your head, either.

I’m talking about good ole fashioned paper and pen where you can physically write it down and see it.

Why is this important?

Well, when you schedule things out, that’s where the magic happens.

Something happens in your brain where you become a master of consistency since everything is already scheduled. 

You don’t have to think or stress about anything and let your sneaky brain talk you out of it – you just have to take action.

Then as you complete your tasks throughout the day, you can check them off and feel satisfied at the end of the day.

I experienced this first hand.

Everyday at 8:00 pm I’d still have 2-3 things left to do. 

This would leave me scrambling before bed and staying up late just to get it done.

But, when I started planning my day out hour by hour, I was 10x more productive and actually got the shit done that I told myself I’d get done because it was planned out.

You know the interesting thing? I actually got more done in less time. 

It’s like a secret weapon to productivity because now I have more free time at night.

And by continuing to complete your tasks that are scheduled, you’re essentially keeping the promises to yourself that you’re going to do.

And guess what? That right there is going to build up your self confidence and self discipline muscle which is going to lead to you taking more action and getting better results.

This is the cycle on how to stay motivated to workout. 

So grab a pen, open a notebook, and start scheduling your tasks so you can conquer your schedule and not be like me when 8:00 pm rolls around you’ve barely got anything done.

5. How to Stay Motivated to Workout: Keep Track of Your Progress

If you’re not already keeping track of your progress, you need to start TODAY.

Because here is the harsh truth: you’re not going to be able to tell if you’re making progress if you’re not keeping track.

Which can be frustrating, unmotivating, and ultimately lead to you giving up. 

And if you’re trying to stay motivated to workout, looking at the progress you’ve made is going to be a massive part of that.

So here are a few things to keep track of in order to make sure you’re staying motivated to workout:

Keep Track of Your Food

Now, you may be wondering why I’m talking about nutrition in a “how to stay motivated to workout” article.

That’s because your nutrition plays a role in how you look, how you feel, your energy, body composition, and overall results. 

All of which have a massive impact on your motivation to workout.

So make sure you track everything you eat and weigh out your portion sizes using a food scale.

That way, you’ll be more accurate, get better results, and have an extra form of accountability with your nutrition.

Keep Track of Your Physical Progress

If you want to stay motivated to workout, keeping track of your physical progress will be important as well.

Sometimes your emotions can play tricks on your brain. 

And when you’re thinking emotionally, objectivity flies out the window, and self doubt starts to creep in.

As a result, you may think you’re not making progress, so why even bother, and blah blah blah.

When in reality, you’re doing great!

For example, if you only focus on the scale, you’re setting yourself up to fail and be disappointed because the scale is going to fluctuate day to day – regardless if you’re making progress or not.

But, you’d never know this if you didn’t keep track of other forms of progress.

So, make sure you track your weight, measurements, progress photos, energy, sleep, clothes, compliments, and strength gains.

That way, you can objectively see that you are in fact making progress because the data proves it.

And when you see yourself making progress, there is nothing more motivating than that.

6. How to Stay Motivated to Workout: Find Yourself an Accountability Partner

Having someone join you along your fitness journey can make a world of difference. 

Whether it’s a friend or family member, finding an accountability partner can be a game changer.

They will help keep you on track and provide support during the highs and lows.

It creates a sense of responsibility and commitment that fuels your motivation to workout.

You’ll show up consistently because you don’t want to let the other person down and the same goes for them.

Alternatively, if you prefer a more structured approach along with some guidance, you could also consider hiring a coach like myself.

A coach will be your main source of accountability, guidance, education, support, while also pushing you out of your comfort zone.

Plus, investing your hard earned money in a coach is going to help you stay motivated to workout.

When you have financial skin in the game, you bet your ass you’re going to stay motivated to workout.

Basically, they’re like your personal fitness assistant. 

Hell, I’ve even hired my own coaches because I’m always looking to get better.

So, whether you choose a coach, friend, or family member, having someone to help hold you accountable will take your fitness journey to a new level.

7. How to Stay Motivated To Workout: Give Yourself a Reward

Something that can work pretty well is giving yourself a reward for your accomplishments.

When you have something to work towards, it can give you the motivation to keep going.

This doesn’t have to be anything crazy either. 

Don’t go out buying a new car for hitting your calories 7 days in a row.

It can be something as simple as a new pair of gym shoes or clothes.

Just a little extra something something to help keep you going.

However, I wouldn’t rely too much on this.

If you’re always chases material objects, that’s only going to last so long before you’re like f*ck this.

Eventually, you have to do this for YOU and find your WHY.

8. How to Stay Motivated to Workout: Create a Supportive Environment

Your life is a direct reflection of the people you hang out with.

And who you hang out with has a direct impact on how to stay motivated to workout.

Think about that for a second.

Look at your life right now and then look at who you hang around with.

Are those people’s goals and values aligned with you or do they bring you down?

If it’s the latter, then is that really helping you become the best version of yourself?

Are those truly the people you want to be associated with?

This is a tough conversation to have but that doesn’t mean you should avoid it.

Because if you want to live your best life in your best body, you also have to create your best environment.

So, ask yourself “Are my goals more important or are the feelings of my ‘friends’ and ‘family’ more worth it?

Only you can decide that and I’ll be here to support you either way.

Now, I’m not saying you have to totally get rid of these people (although I would and would have an honest conversation with them).

I am saying to maybe start spending less time with these people and more time with people who are more aligned with you.

Join a gym, join some classes, join a FB group, whatever.

Just start to search for people who are like minded and share the same values as you.

Because this will make working towards your goals much easier.

Versus staying complacent because you’re scared of what your friend Karen is going to say.

F*ck Karen –  you aren’t doing this for her and her feelings.

You’re doing this for you.

So if you want to get results and stay motivated to workout, surround yourself with other people who want results and stay motivated to workout. 

9. Visualize Yourself Becoming the Person You Want to Be

I’m a big believer in the power of visualization.

I used to think it was some woo woo shit until I started practicing it.

Start visualizing the person you want to become and take action to become that person everyday.

Eventually, you WILL manifest into that person.

10. Be Kind To Yourself 

This one may be the most important in your journey.

You’re not going to be perfect and that’s ok. 

NO ONE ever is – even if they seem like it.

I can promise you that everyone goes off track, everyone misses a workout here and there, everyone has days, weeks, and months where they’re not motivated.

But… the winners don’t quit and they keep going.

What’s most important is that you continue to try your best and get right back on track whenever you fall off.

Try not to have more than 2 actions in a row off track. 

Don’t make one bad meal or missed workout into a bad day. 

Don’t make a bad day into a bad week.

Don’t make a bad week into a bad month.

And so on. 

You’re always one action away from getting right back on track. 

Remember that and you’ll be good.

Final Thoughts

Motivation can be a powerful tool in life and on your fitness journey.

But remember, staying motivated all of the time is a fallacy.

It’s like Santa Clause or the Easter Bunny.

They’re nice to believe in, but they’re not real.

Instead, you have to harness the skill of discipline and work on building up that muscle.

If you can do that, you’ll have no problem staying motivated to workout.

-Coach Bob 

Ps. If you want help staying motivated, being held accountable, and having all of the guesswork taken out for you, apply for my 1:1 Online Strong and Fit Coaching Program HERE

Pps. If you want a free guide that is going to have everything you need in order to lose fat, build muscle, and get strong as hell, download my free Fat Loss Cheat Sheet HERE.