How can I improve my motivation at the gym?

I find the best way to motivate myself is to set goals or enter contests.

Try to lose a certain amount off your waist in a month, or gain 1/4 inch on your biceps increase how much you can lift on the squat or run a mile in 10 seconds less...whatever. Just make sure you write it down as a goal and have a date/place/time when you are going to achieve it.

Contests are excellent also. I do a cross-training contest called the FitBrit every year. It's great because it involves lifting weights (nothing too heavy but the stronger you are the shorter this takes) and doing high-intensity cardio. So just by increasing your performance gradually, you will also see changes in your body. Add in a good diet and keep reading the tips here on the site and you'll keep improving.

You don't have to try to win the contest, just improve - set a time as a realistic goal and see how you do.

When you sign up, you get 3 free attempts, just try to improve for the next time! Then if you like that kind of training, make a goal for next year. You could make some serious improvements over the course of a year!! Maybe make a bet with your friends or family that you can achieve a certain time. Believe me, nothing feels better than improving your fitness and achieving this kind of goal!

Hi Katy,

I was writing an email this morning and was talking about how I’ve lost my motivation to put my running shoes since I finished a half marathon in May and now that I’ve signed up to run a 15K in December with some people from work, I’ve got to somehow find the motivation to get those running shoes out from the bottom of my closet and onto my feet! So even those of us in the exercise business struggle to stay motivated!

Something to keep in mind is that you don’t have to exercise at the gym to be physically fit. So my first question for you is, do you enjoy exercising at the gym? I personally only joined a gym is because they have a rower, which I get very excited about using. But usually I prefer to get outside and exercise in the fresh air… It’s probably partly because I spend my days in a windowless office in the basement of a hospital. Sometimes mixing things up, trying a new activity or exercise class, Zumba, yoga, pilates, spinning, maybe some new class you’ve never heard of, might inspire you to get back to the gym. Or just not participating in the same exercise routine might be enough variety to keep you engaged and interested.

Here in Washington, DC we have a lot of walking/running/biking trails, which are fun to be out on and another way to accumulate exercise. The other thing I do a lot is make an exercise session a social get-together. I have a lot of friends who like to exercise, so instead of going out for coffee and donuts, we’ll get together and catch up on things as we’re out for a run or long walk. Having that exercise appointment is also a good way to keep up a regular exercise routine when you find yourself falling off the bandwagon.
I would also suggest the same thing that Mark did; try signing up for a competition. It’ll give you a goal to work towards, which is often motivation on its own. I will sign up for running races; once I realized that I would never be last, they just became fun and something I started doing with some friends. I don’t even pay attention to my race time and am just proud of myself for finishing. Plus, you often get a free t-shirt and sometimes other goodies. The race I signed up for in December has a chocolate festival at the end of the race!

Try asking yourself why you’ve fallen off the bandwagon. Why did you stop going to the gym? And then when you’ve got a plan in place for what you’d like to do for exercise, start with really small, achievable goals. It might be just that you’re going to get to the gym 1 or 2 days/week. Once that becomes doable, set another goal that you think is something you can accomplish. And please don’t forget that we all lose our motivation and that’s OK. The trick is making sure that you find your way back to a regular exercise routine.

Hi Katy.

I get motivated by seeing the results I've worked so hard to obtain. Then I think "If I don't keep it up, I'll lose it" and so I stay focused and continue to seek improvements.

But I'd have to say it's much more than that.... Getting to the gym and following through with a workout regime consistently may take a bit more than just motivation. I believe you've got to get a taste of it and love it! You've got to fall in love with fitness and make it your beloved lifestyle. But for that to happen, you'll have to persevere long enough to start seeing and enjoying the benefits you've been training for.

Also, think of why you lost motivation and see if you can find the solution to that. For example, I like training but I seriously lack the motivation to go the gym most of the time. So I went out and bought the necessary equipment for me to work out at home, and now I no longer bother to go to the gym daily. I still go to the gym just a few times a month, but also train daily at home.

So, what made you join the gym in the first place? What's your fitness goal? And why did you lose motivation?

Hey!!! I work long days, sometimes 17hours and have to find the motivation to get to the gym and run, I find these things help...

Are you trying to grtto a shape you have already reached before? If so, put a picture of you in this shape on your bedroom door so you see it every morning, in your purse...on the fridge door etc, you'll be amazed how much this works!! If not a pas pic, a pic of a celeb whos body you desire etc,

Another thig, the most important thing I find, find what you enjoy, if you are forcing yourself to the gym every day dreading what you are doing it won't work, I find it best after time out to ease yourself into the gym gradually so you don't put yourself off...

Follow people who inspire you too be it on Facebook or twitter or here, keeping up with others helps boost you lots, various people follow me on twitter and my Facebook page and tell me daily it inspires and motivates them, this is also a huge boost for yourself!

Good luck, Nd keep at it!!
@hirdymodel

It's been mentioned to focus on external motivators, which are fine, but internal motivators can be much longer lasting. Find activities that you enjoy, either already or about to start enjoying. If you start doing a new activity, you may realize how fun it is and thereby develop the internal motivation really easily.