How to Get Motivated to Work Out

How to Get Motivated to Work Out

Have you taken the time lately to look at yourself in the mirror and evaluate what you see? Do you love what you see ... or are there things you'd like to change?

If you’re like me, and I assume most people feel this way too, you probably don’t like some things about the way you look. Maybe what you really don’t like is how you feel every day ... that's common too.

Well, here's the good news ... you have the power to change that.

No matter how far away you are from where you want to be ... you can create a lot of positive change in less time than you may think.

Looking and feeling better is possible for everyone. All it takes is a little elbow grease on the diet and exercise front.

That also means you have to find the willpower to do it. The problem is, this happens to be the hardest part for most people.

So, how do you find the motivation to get in the gym and work out, even when it's the last thing you want to do?

Let's talk about it...

What is Motivation?

If you google the word "motivation" ... you'll find: "The reason or reasons one has for acting or behaving in a particular way."

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A second definition says "The general desire or willingness of someone to do something."

This is probably closest to what most people mean when they say: "I need motivation." They wish they had the desire to work out, but they don't ever feel like doing it ... so they don't.

Now, I'm not trying to offend anyone here ... I'm just giving out some tough love. The truth is though ... nobody feels like doing the work all the time.

In fact, it would probably be weird if you did. Motivation is something that comes and goes ... none of us have control over it.

Instead of looking for motivation to work out, you need to start building discipline.

That may not be what you want to hear, but it's what you need to hear if you want to reach your goals.

Why Discipline Instead of Motivation?

The people who end up reaching their health and fitness goals aren't motivated all the time. I know I'm not.

Think about it like this...

If you make a goal to go for a run every morning ... at first, you are super motivated.

But what happens when a few days pass? How about a few weeks? A few months?

Most people won't have the same level of excitement and motivation when the task starts to get monotonous.

On top of that, motivation is impossible to maintain when things start to get difficult. Imagine going for a run every morning, then one morning, it begins to rain.

Would you still be motivated to go on a run? Or would you turn around, quit, and tell yourself you'll "do it tomorrow" the second it starts to get hard.

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With discipline, it doesn't matter whether you feel like doing what you need to do or not. Discipline helps you get it done regardless of how you feel or the obstacles that stand in the way.

Plus, discipline is an actual skill you can build! The more disciplined you are ... the more it will serve you in every area of your life. That's because everything worthwhile in life requires discipline.

If you want to make a lot of money, it's going to take discipline.

If you want to raise amazing kids, it's going to take discipline.

If you want a healthy relationship, it's going to take discipline.

Getting results with your health and fitness is no different. So, if you really want to reach your goals, you have to start building your discipline.

If you're not really sure how to build the discipline you need ... don't panic! I have plenty of tips that I want to share with you about how you can do so.

1. Keep the Promises You Make to Yourself

There is a huge difference between being motivated to work out ... and being committed to working out.

A commitment is a promise you make to yourself whereas motivation is uncontrollable.

Through commitment and keeping the promises you make to yourself ... discipline will come.

So if you really want to get motivated to work out ... you just have to show up.

Make a promise to yourself and keep it.

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If you don't keep the promises you make to yourself ... it can actually start to work against you.

Let me give you an example...

Let’s say you have to move. You have a bunch of heavy stuff, and need help from a friend. They tell you they’re going to come over to help, but never show up.

They do have an excuse that sounds valid though, so you brush it off.

The next day, the same thing happens. They said they’d come, but they never did ... and had another reason why they weren’t able to show up, so they promise to help the next day.

The same thing happened again the next day, and the next day, and then the next.

Would you trust that friend to do what they said they would? I’m sure you’d be upset that they made you such a low priority, and never followed through on their word.

It might even make you feel disrespected and like you don’t matter to them.

The same thing is true when you tell yourself you’re going to work out, and then you choose not to.

That's why it's important to stick to these promises so you can build your discipline.

My main point here is this...

Keep the promises you make to yourself for the things you want most out of life. Then, make it a high priority to follow through.

If that’s done anything for me in my life, it’s made me more confident and happy.

...and guess what more confidence and happiness leads to?

That's right —The motivation to keep doing what makes you more confident and happier! The longer you stick with it ... the easier it will be for you to keep these promises.

Through this consistency and discipline ... nothing can stop you from reaching your goals.

2. Use Your Excuses for Productive Action

We all have a voice in our head that feeds us lies and excuses ... not just you. Sometimes, I think motivation is really just when this voice is silent!

Even just the other day, I tried to justify not working out because "I'm already in good shape." The truth is, that's just an excuse not to do the work I know I need to do.

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Do you have similar thoughts or excuses that pop into your head?

If you do (which I'm sure you do, because we're all human), this isn't something to be worried about. Even though it can be hard, you have to learn how to recognize these excuses and act in spite of them.

Basically, if you have thoughts that discourage you from working out ... you have to use them to your advantage. Instead of giving in to these excuses, use them as a trigger to take action.

When that voice tells you not to work out ... go work out.

When that voice tells you to cheat on your diet ... stick to your diet.

Imagine how much closer you could be to your goals if you could win this conversation in your brain every time it happens. You would be unstoppable!

3. Create a Routine

This is a very simple task that far too many people overlook.

I’m sure at one point or another you had all the intentions in the world to work out, but you didn’t plan a time for it. I've been there too.

That's what's so powerful about planning it out ahead of time. If you have a set time and routine in place ... you'll be more likely to stick to that routine.

Even though you may not be motivated, it will still be a lot easier to stick to than if you didn't have a routine. A lot of people eventually end up loving their routine too and have a hard time breaking it.

Really, it's just adding some structure to your day in order to give yourself the best shot at success.

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Keep executing on this routine, and you won't need motivation ... you'll have discipline.

4. Find Accountability

Having friends to work out with can be a great source of motivation, especially if it's your spouse or someone you see on a regular basis.

You can both hold each other accountable to your goals, which makes you both better!

It is easier to stick to a routine or push yourself to do something you normally wouldn’t if you have someone to do it with. That will keep you more consistent, and that consistency will help both of you get better results!

I actually have a designated accountability partner. We check in with each other at the end of every day to make sure we did what needed to get done.

That way, we're both on track to earning the results we're after.

Maximizing Your Results

Getting motivated to work out can be a challenge, but it's not impossible. If you follow these tips I’ve laid out, you will be more motivated and disciplined to work out than you’ve ever been.

Working out is only one aspect of seeing results though. Nutrition is a HUGE factor too, and it’s also one area most people struggle in.

But that’s where we can help you!

If you are looking for expert advice and assistance to help you reach your goals, download the 1st Phorm App!

Download the 1st Phorm App

Inside the app, you'll get access to a certified personal trainer to help you every step of the way. They message you, you can message them, and they teach you about nutrition as well as how to get results.

Heck, you may even find your accountability partner in the app!

You can also track your food, choose from tons of workout plans, and watch our educational live streams.

We just want to help real people like you get real, long-term results. That’s our mission, and we know exactly how to do it!

If you need any help or have questions, reach out to us! We are more than happy to help in any way that we can. Just send an email to or give us a call at 1-800-409-9732 anytime.


[1] “Benefits of Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 16 June 2022,

[2] Ratey, John J. “Can Exercise Help Treat Anxiety?” Harvard Health, 24 Oct. 2019,

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