How To Get Motivated To Workout & Exercise

Need some workout motivation tips?

In this lesson you will discover:

  • How to get motivated to workout at home, alone, in the morning, or every day
  • How do you keep yourself motivated to workout?
  • How do you get motivated to workout or go to the gym after work?
  • How do you motivate someone to exercise?
  • How to get motivated to exercise and lose weight
  • How to get motivated to exercise when depressed
  • Workout motivation quotes


The most important thing you need to understand about how motivation works is this:

You will always move towards what you define as being more “pleasurable” and…

You will always move away towards what you define as being more “painful”.

The keyword here is define.

The way human psychology works is that once we create a set of beliefs about what we like and don’t like (or agree with or don’t agree with), they run on autopilot.

When you entered into this world, you have been making decisions each day about what you define as being pleasurable and define as being painful.

Once you make those decisions, you file them away and move along your life and everything you come upon in life gets filtered through those beliefs and they become habits.

For example…

You never need to “find” motivation to eat your favorite foods or watch your favorite shows.

At some point you made the decision that you loved those things and now you are always automatically going to do those things habitually without hesitation or even thinking about it.

They run on autopilot and you don’t have to “find motivation” to do them.

So if you are not motivated to workout or exercise right now it’s because you have defined that as being more “painful” than “pleasurable”.

And this…

“What you resist persists” – Carl Jung

What this quote basically means is that anything you avoid or put off will just get bigger and louder.

You cannot avoid life.

You cannot avoid your self.

You cannot avoid personal responsibility.

If something is there, it is there for a reason.

It is there to send you a signal and say, “Hey, you need to look at this and do something about it.”

You must face it otherwise the issue will just continue to cause you pain.

What many people fail to realize is that any challenge that presents itself in your life is there to serve you as an opportunity to learn and grow.

However, if you avoid the issue by procrastinating, it becomes your burden.

So stop avoiding your responsibilities, step up and face them, and become the better version of yourself now.

See also

Or, use the table of contents below to find the tips that best suit you…

get motivated workout exercise gym

How to get motivated to workout at home

There are some pros and cons to working out and exercising at home.

The pros are that its much easier since you don’t have to drive anywhere.

The cons are that unless you have a designated space/area that feels like a gym (like your garage or basement), its mentally much harder to get inspired.

One of the benefits of going to a gym is that because of the surrounding and “props” there, your subconscious mind will send a signal to your conscious mind that “We should be working out. That’s what happens here”.

The gym, your office, a yoga studio, etc. all cultivate an energy of what is supposed to be done there.

So when you leave your house or office and go to the gym, your mind will be triggered to do what you are supposed to do: workout.

Here are some simple tips for working out at home:

  1. Pick a specific time and schedule and stick to it – For example, Monday through Friday at 8am. This will get your internal clock used to that
  2. Turn off all distractions – You do not want to have your computer or phone off because if you get distracted your mind will find an excuse to stop or not exercise at all.
  3. Put on your workout clothes – Just like when you go out for a nice dinner or to a party and put on nice clothes, your workout clothes sends a signal to your subconscious mind that says, “Ok, we’re working out now.”
  4. Watch a workout video – Whatever type of exercise you are going to do (aerobics, yoga, calisthenics, weightlifting, etc.), watch a video of someone doing that. Just like porn gets people excited to have sex, exercise videos will get you excited to workout.
  5. Turn on some good music – Get yourself amped up.
  6. Create a “space” that is specifically designed for exercising – Just like your bedroom is for sleeping and your couch is for lounging or watching TV, you need a designated space that is for exercising.
  7. Leave your house for five minutes and then walk back in and begin exercising – You need your mind to believe that you have stopped doing one thing, and are now doing something else.
  8. Do some jumping jacks to get your blood pumping – Chances are you have been sitting around all day and you need to prep your mind and body before jumping in.
  9. Read some inspirational quotes:

How to get motivated to workout alone

While there are many benefits to having a workout partner, working out alone has some great benefits as well because you can get very internal and focus on yourself and goals.

Here are some simple tips:

  1. Know your “why” – Before you begin, its important to have a goal that inspires you. Whether you want to look and feel better, create a better life for yourself, live longer, impress a guy/girl, know your goal and focus on it.
  2. Create music playlists that pump you up – Spend a couple of hours creating at least five to ten playlists on your iPod. This way you have music ready to go.
  3. Watch transformational and journey videos – Find some videos on YouTube where people have accomplished the goals you want so you can see that, “If they can do it, I can do it”
  4. Watch workout or exercise videos – Whatever type of exercise you plan on doing, watch some videos of other people doing the same thing so you can get pumped up! The same way porn excites you to have sex, workout videos will do the same thing!
  5. Have a plan – Don’t just start exercising where you are jumping around from one thing to the next. Make sure you have a plan before you begin.
  6. Know what you are doing – Getting results is the key to long term motivation at the gym. If you are not getting results, you will not be motivated. So take the time to learn about fitness. It is a science and needs to be respected.

  7. Find clothes you like – It’s important you feel good in the clothes you are in. All too often people just put on really baggy throw away clothes and when they see themselves in the mirror, feel terrible about themselves. “Feeling good” is important if you want to remain motivated.
  8. Read some inspirational quotes

How to get motivated to workout in the morning

The benefits of exercising first thing in the morning is that you:

  • Get it out of the way (no chance of skipping it because you are too tired later on)
  • Jump start your heart and metabolism (good for weight loss goals)
  • Having a feeling of accomplishment (the rest of your day feels like a breeze)

Once you truly understand those benefits, this should motivate you.

However, here are some other tips:

  1. Have a specific goal that is associated with a pain point – Waking up early to exercise is not easy. You need to having a burning desire or pain point that gets you fired up. Tired of being weak? Tired of all your friends doing better than you? Tired of settling for a guy/girl that does not meet your requirements? Then get out of bed and get to work!
  2. Do some deep breathing exercises like “breath of fire” – Because you just woke up, your breathing and heart rate are very slow. You need to pump and wake yourself up with some deep breathing. Here is a simple tutorial…
  3. Go for a walk or do some jumping jacks – Once again, you have been sleeping and you need to wake up your body. The best way to do that is to start moving your body and increase your heart rate.
  4. Make it a routine and ritual – It takes 21 days to form a new habit. If you wake up and exercise consistently for three weeks, it will become much easier and you will find that you won’t have to work so hard to motivate yourself.
  5. Watch YouTube workout videos – Whatever type of exercise you plan on doing, watch some videos of other people doing the same thing so you can get pumped up! The same way porn excites you to have sex, workout videos will do the same thing!
  6. Read some inspirational quotes and start conditioning your mind:

How to get motivated to workout everyday

  1. Know your “why” – The reason “why” you decided to start working out needs to be compelling and it needs to be associated with a pain. For example, “I am tired of not looking or feeling my best”, or “I am tired of not being able to date the people I want”, and so on. We all have reasons “why” we started exercising in the first place. You must use that pain to drive you and always focus on your goal or “why” you want to continue.
  2. Make it a habit – It takes 21 days or three weeks to make a habit. Once you get into the habit of working out and exercising, you won’t need to push yourself as much as when you first began. And, try and go on the same days at the same time so it becomes part of your weekly routine.
  3. See results – Human beings need to be rewarded. Once again, we are all driven towards “pleasure”. If you do not see results on a weekly basis, you will lose motivation.
  4. Not everyday will be easy – There are going to be days where you just don’t feel like it. Even the workout fanatics and “gym rats” have days where they feel kinda blah. It happens. Accept it. Push through it. One those days, trick your mind into doing a “half workout”. Once you are doing that, then push yourself a little more. By the end you will see that you did your entire workout and the next day you wont be hard on yourself for missing a day.
  5. Watch exercise videos – Watching other people workout will get your pumped up and excited. It has the same effect that porn does! Go to YouTube and find some videos of people doing the workout you will be doing.
  6. Get a workout partner – Having a partner creates accountability. By nature, we don’t want to let other people down. See if you can find someone who is on the same path as you and commit to each other.

  7. Read inspirational quotes

How do you keep yourself motivated to workout?

If you have lost your motivation or are having a hard time continuing your exercise program, it could be because:

  • You are not seeing results – We are all motivated by pleasure. If you are not getting the results you seek from your training, then find someone who can help you so you can get the results you seek. You should be seeing (at the very least), some results every week.
  • You lost your reason “why” – Whatever got you inspired to want to workout, you need to focus on that again. Chances are you got “fed up and tired” of something and it pushed you to the point to want to start exercising. Remember that reason. Focus on it.
  • You have not formed good habits – You need to get into the routine of working out so you don’t have to think about it. It should become second nature. Just like you don’t have to think about eating lunch or driving to work, exercising needs to become part of your daily and weekly routine.

Here are some other tips to keep yourself motivated:

  1. Watch transformational videos – Do some research on YouTube for “your goal + transformational video”. If you want to lose weight or get ripped, find people who are like you who show their journey from beginning to end. Seeing other people who are like you get the results you want will inspire you.
  2. Watch workout videos – Whatever training you are doing (bodybuilding, high intensity, running, spinning, aerobics, etc.), find a video on YouTube of others doing it. It will help you get pumped up. It has the same effect porn does!
  3. Get a workout partner – Having a workout partner will help you become more accountable. When you have made a commitment to someone else, it is a lot harder to not follow through.
  4. Man up – Even if you are a woman, its time to manup! Stop being such a little wuss and push yourself. Stop letting yourself down. It’s time to manup and become your best self. Do you think those people out there who reached their goals didn’t have bad days, were tired, had a job, etc.? Stop your excuses and manup!
  5. Read some inspirational quotes and pump yourself up!

How do you get motivated to workout or go to the gym after work?

Going to the gym or exercising after work is hard.

But you need to exercise and get it done.

Here are some simple tips you can follow:

1. Try working out in the morning

If you can hit the gym first thing in the morning and get it out of the way, then you will feel a sense of accomplishment.

You are going to have to choose either:

A. Going after work when you are tired

B. Go in the morning when you are tired

Either way, you’ll be tired.

2. Have your purpose

We are all driven by purpose and you need your reason “why” that you are going to the gym when you are tired.

If you do not have a compelling reason that “pulls” you, it will always be a struggle.

Make sure your reason is tied to a pain point or frustration.

You need to be “sick and tired” of something that compels you to make it to the gym

3. Watch workout videos

Before you leave your office or place of employment, watch some videos on YouTube.

If you are doing high intensity interval training, watch some HIIT videos.

If you are working out your chest or biceps, watch some videos on chest and triceps.

It’s like watching porn which gets you excited to go and do it!

4. Make it a habit

The truth is, once it becomes a habit and you have been doing it for at least three to four weeks, you will eventually go on autopilot.

You won’t really have to think about it anymore.

Sure, there will be tough days but you will see over time once you “put one foot in front of the other”, the workout will take care of itself.

5. Read some motivational quotes and psyche yourself up!

How do you motivate someone to exercise?

The most important thing to understand about motivating someone is that you can never force them to do something.

In fact, you don’t motivate them at all.

What you can do is offer them information that they will accept and then motivate themselves.

So don’t ever try and push yourself on someone.

Here are some simple tips:

 1. Get their permission

If they have given you permission to help them, that is going to make all the difference in the world because you are not forcing yourself upon them and they won’t resent you.

2. Identify their “why”

The person you are helping needs a reason “why” they want to start exercising and it needs to be associated with a pain point in their life.

For example…

I am tired of feeling sluggish and not being able to enjoy life

I am tired of not attracting the right guy/girl into my life

I am tired of seeing all my friends look and feel great when I don’t

They need a compelling reason “why” and it must be associated with pain.

You need to help them see the benefit.

3. Show them results

Find videos on YouTube (that are similar to this persons goals and sex) where people document their transformational journey.

People need to see other people who are like them do what they want.

Once they see them doing it, then automatically they will think, “I can do this too”.

4. Get them results fast

A person who is just starting out or a beginner needs to see results ASAP or they will lose their motivation quickly.

Each week, they need to see some results or they will quit.

5. Help them find nice workout clothes

When they see themselves in the mirror, they need to feel good about themselves even if they are out of shape.

Don’t let them go to the gym in raggedy clothes.

Help them put together some outfits.

They need to start feeling good about themselves right away

How to get motivated to exercise and lose weight

If you are trying to lose weight and need some simple tips on staying motivated, here is what you can do:

1. Know your why

The most powerful way to stay motivated is to have a reason “why” you are losing weight that is associated with a pain point.

It is VERY important that it is associated to something you are very frustrated with.

For example:

  • I am tired of not being able to attract the kind of guy/girl into my life because of my weight
  • I am tired of not being able to fit into the clothes I want
  • I am tired of seeing my friends have a better time when we go out because they look better than me

Take the time to write down your reasons why and keep that paper with you at all times. Then read it when you feel like you are losing motivation.

2. Watch transformational videos

Go to YouTube and search “weight loss journey” or “weight loss transformation”. Then try and find a video of someone who is similar to you and watch those videos. Seeing other people who are like you get the results you want will inspire you.

3. Get results fast

Make sure you do the research and get the help you need to be on a program that works for you and fast.

You need to see and feel results each week.

The results will keep you motivated.

4. Make it a habit

You need to get on a weekly routine and make it a habit so it becomes second nature.

For example:

Monday through Friday at 8am.

Mon, Wed, Fri, Sat at 7pm

Stick to it and make it a habit.

It will take you three weeks to make it a habit.

5. There will be “blah” days

Even the best of us have days where we just don’t “feel it”.

It’s okay.

On those days just get yourself to the gym and do what you can.

The fact that you went will mean that you won’t feel terrible and it helps the habit and routine aspect because mentally you still went.

6. Get yourself some nice outfits

Don’t just throw on some ugly clothes and go to the gym.

You want to feel good about yourself.

That good feeling will help motivate you.

7. Organize playlists

Music is key to getting motivated.

Make sure you spend an hour or two organizing at least five to ten different playlists so you have them ready to go.

How to get motivated to exercise when depressed

If you are feeling depressed, there are two key things you need to understand first:

1. Address your depression

Don’t just ignore your depression.

It is there for a reason that acts as a sign telling you that you need to look at something.

Take the time to address it at the root cause and transform it.

True healing is the key.

Not drugs and not ignoring it hoping it will go away on its own. It won’t.

2. Exercise is the best remedy

The best way to overcome depression is to exercise.

Put some good music on, get yourself on the treadmill, and at the very least you will start to feel a little better.

Read also

Workout Motivation Quotes

“Start now.
Not tomorrow.
Tomorrow won’t make any difference.
You will be as tired as you are now.”

“The only bad workout is the one that didn’t happen.”

“Sore today. Strong tomorrow.”

“You don’t always get what you wish for. But you always get what you work for.”

“Discipline is the bridge between goals and accomplishment.” Jim Rohn

“Results happen over time, not overnight. Work hard, stay consistent, and be patient.”

“Motivation is what gets you started. Habit is what keeps you going.”

“Someone busier than you is working out right now.”

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” Jesse Owens

“It’s okay if you failed yesterday. Today is a new day. The fitness lifestyle is a marathon not a sprint.”

“To change your body, you must first change your mind.”

“Confidence comes from discipline and training.” Robert Kiyosaki

“Never let yourself get too comfortable. Seek challenges, push yourself, and ignore what other people think.”

“Nothing is impossible if you dedicate your mind to a goal everyday. You will find a way to make it happen.”

See more quotes here:


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