For many, the hardest part of working out is simply going to the gym.

Often, after a long day at work (plus a long commute), all you want is to relax. And if you have a busy family, you may have a variety of commitments that will keep you busy until bedtime.

So how do you find motivation to train when it’s hard enough to just get started? Fortunately, there are simple methods to exercise regularly, develop new habits and overcome almost any obstacle in your way.


Many people find it difficult to exercise because they set ambitious and overwhelming goals for themselves. It’s good to have big ambitions, but if you put too much in at once, you’re only condemning yourself to failure.

Instead, start with small goals to give momentum and confidence, then make a 100% effort. For example, instead of trying to eat healthy 100% of the time (which can be difficult if you’re just starting out), start with only 80%.

Other great clogged goals are:

  • Running at a certain pace
  • Losing the first 5 pounds
  • Lifting a certain weight
  • A certain number of meals per week at home, cooking


You know that small goals are better than moving hypothetical mountains. Once you have achieved these goals, it is important to reward yourself for working hard.

Enjoy a day trip to your favorite vacation, fresh new workout clothes or tickets to your favorite show. Just make sure that your reward does not reverse the improvements in your health that you have just achieved (that means limiting the reward to ice cream after every hard workout!).

Rewards make fitness classes more fun, positive and motivating. In addition, the right incentive may be all you need to achieve awesome results.


Fitness is a long journey with many ups and downs, whether you are a beginner or an Olympic athlete. If you focus only on your goal, you will act. This is because you may feel frustrated if all your hard work and sacrifices still do not help you achieve the results you want, which will negatively affect your motivation and self-confidence.

Instead, focus on the journey. Focus on the moments and efforts that lead to the goal: make sure you get enough exercise every week, eat the right amount of healthy foods, get enough sleep, etc.

If you focus on each step, your chances of reaching your goal are much higher.


As they say, “The birds of a flight fly at the same time.”

If you accompany a trusted friend on your fitness journey, it can make a huge difference in your success. Take it with you while attending the gym together or texting each other while working out. They can even hold each other accountable and kick each other’s butts if necessary.

If you can’t find a partner, try attending gym classes, boot camp groups, or meetings to make new friends who share your goals.


It will only take a few seconds to add a workout to your calendar, but it will help you develop habits and stay consistent. When you incorporate exercises into your schedule (no matter how long or short they are), you prioritize the day’s workouts and create a Mini-commitment to doing them. As a result, you need to schedule your appointments according to the training, not the other way around, so that you never run out of time at the end of the day. This eliminates many obstacles when performing the exercise, which makes it easier to perform.


What you say has more weight than you think. For example, say things like this (or hear other people say) like:

  • I can’t.
  • I’m not good.
  • It’s too difficult.
  • I will never reach my goals.

Unfortunately, these phrases can limit your results and become self-fulfilling statements. Start being very careful and thoughtful about what you say (and think!), and try to make more positive and inspiring statements, such as:

  • I can do it.
  • I’m trying to be in good shape.
  • It’s getting easier and easier.
  • I will achieve my goals.
  • Change your thoughts and you will change your results.


It’s normal to feel tired and unmotivated after a long day at work; it becomes even more difficult when you have to get home from work, find your sports clothes, find workout shoes, get dressed in those sports clothes, drink some water or eat something, and finally go to the gym.

Instead, take the burden of your workouts. Keep your gym bag with all the important things at hand and carry it to work so you don’t have to make an extra trip. If you want to run before work, put your Sneakers, clothes and diet next to your bed so that you can do it in the morning.

Leave a Reply

Your email address will not be published. Required fields are marked *