Exercise lethargy: If you're fatigued, sore, or mentally drained, it might be time to take a break or opt for a lighter workout like stretching or yoga (Image: Canva)
We've all been there: the alarm goes off, you know you should hit the gym or go for a run, but you just don’t feel like it. Whether it's because of a long day at work, the lure of the couch, or just a lack of energy, finding motivation to work out can sometimes feel impossible. But staying active is crucial for both your physical and mental health.
So, what can you do when your motivation is low? Here are some strategies to help you push through and stay on track with your fitness goals.
- Start small: Just commit to 5 minutes
When you're not feeling motivated, the idea of a full workout can be overwhelming. Instead, commit to just five minutes. Start with a quick stretch, a walk, or a few sets of bodyweight exercises. Often, getting started is the hardest part, and once you begin, you might find you're more willing to continue. Even if you stop after five minutes, it's still better than nothing and keeps you in the habit of being active.
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Instead of viewing exercise as a chore, try seeing it as a form of self-care or a way to boost your mood. Physical activity releases endorphins, which can improve your mood and reduce stress. Focus on how good you’ll feel afterward, rather than the effort involved, and you may find it easier to get moving.
Sometimes a lack of motivation stems from boredom. If you’ve been doing the same workout routine for weeks, mix things up. Try a new fitness class, go for a hike, swim, or even dance around your living room. New activities can reignite your interest in working out and make it something to look forward to.
Accountability can be a powerful motivator. If you're struggling to stay motivated, find a workout buddy. Whether it's a friend, family member, or group class, having someone to work out with makes the experience more enjoyable and keeps you committed. You won’t want to let your partner down, and a bit of friendly competition can push you to work harder.
- Set small, achievable goals
Large, long-term goals can feel overwhelming, especially when motivation is low. Focus on small, achievable goals you can accomplish in the short term. For example, aim to exercise for 20 minutes a day or complete a certain number of workouts each week. Small successes build confidence and motivation, making it easier to stay consistent.
Rewards can give you that extra push to hit your workout goals. The reward doesn’t have to be big—it could be a favourite snack, new workout gear, or a relaxing bath. Whatever it is, having something to look forward to after your workout makes the effort feel more worthwhile.
While staying active is important, it's equally crucial to listen to your body. If you're fatigued, sore, or mentally drained, it might be time to take a break or opt for a lighter workout like stretching or yoga. Pushing too hard can lead to burnout or injury, which could derail your fitness goals in the long run.
When motivation is low, it's easy to dwell on negative thoughts like feeling tired or busy. Instead, focus on the positives. Think about how good you’ll feel after your workout, how it brings you closer to your goals, or how it can improve your mood and energy levels. Positive thinking can be a powerful tool to combat lack of motivation.
Exercise doesn’t have to mean lifting weights or running on a treadmill. If traditional workouts don’t appeal to you, find ways to make exercise fun. Play a sport, join a dance class, or use fitness video games that get you moving. When you enjoy the activity, you're more likely to stick with it.
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Finally, revisit the reasons you started working out in the first place. Whether it's improving your health, boosting energy, reducing stress, or reaching a specific fitness goal, remembering your "why" can reignite motivation. Write down your reasons and keep them visible to remind yourself why it’s worth the effort.
Lack of motivation is something everyone experiences from time to time, but it doesn’t have to derail your fitness journey. By starting small, changing your perspective, mixing up your routine, and making exercise enjoyable, you can overcome those low-motivation moments. Remember, staying active is about consistency, not perfection—every small step forward is still progress.
