Dreaming of the day you’ll finally hit the gym, but it never seems to come?
Something always gets in the way of your health and sculpted physique. Too much work? A cold? Exam season? The weather’s too hot?
Remember: Excuses don’t burn calories.
We understand. It’s not easy to push yourself to start exercising. It requires a shift in routine, building new habits, letting go of unhealthy patterns, and, above all, discipline.
But your body will thank you. After the initial muscle soreness, you’ll feel energized and stronger. So, stick with us until the end. We’re bringing you the best motivational tips to help you finally stop thinking “how to start working out” and actually do it while leaving excuses in the past.
1. Define Your ‘Why’
Do you wanna start working out for improving health, boosting confidence, or having more energy?
Knowing your purpose will keep you going. But simply having a vague reason isn’t enough. Dig deeper. Instead of just saying, “I want to be healthier,” ask yourself why that matters to you. Are you aiming for a weight loss to feel more comfortable in your clothes? Have the stamina to keep up with your kids? Feel more confident in your own skin?
When you make your reason personal and emotional, it’s gonna be harder to ignore it. Write it down, keep it visible, and remind yourself of it daily. Motivation fades, but a strong “why” will keep you committed even on days when you don’t feel like exercising.
2. Set SMART Goals
Start small. Instead of aiming for six-pack abs in a month, focus on consistent exercise progress with setting smart goals:
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound
Don’t just say “I want to lose weight,” but set a specific goal. For example: “I want to lose 2 kg in the next month by exercising three times a week and improving my diet.”
3. Find a Workout You Enjoy
If you hate running, try strength training. If the gym isn’t your thing, go for a dance or yoga class. The biggest mistake people make is forcing themselves into a workout they dread.
Exercise should be something you look forward to, not a punishment. Think about what you enjoyed as a kid. Was it swimming, cycling, or playing a group sport? Try different activities until you find one that makes you feel good. When you genuinely enjoy your workout, staying consistent will be the easiest part.
4. Book Your Workouts Like Appointments
Treat exercise as a non-negotiable part of your schedule. It’s no different than a work meeting or a doctor’s visit. And you wouldn’t ghost you doctor, right? Well, you shouldn’t ghost your training either. After all, you paid for it and you wanted it.
One of the biggest reasons people skip workouts is because they don’t prioritize them. If you leave it up to chance, there will always be something “more important” to do. The solution? Put your workouts in your calendar. Whether it’s early morning, during lunch, or in the evening, block out the time and commit to it.
Treat it as an obligation to yourself, because your health deserves the same attention as any other responsibility.
5. Invest in a Good Personal Trainer
A professional personal trainer will guide you, prevent injuries, and tailor a plan that works for your body.
But beyond the technical benefits, a trainer provides accountability. When someone is expecting you to show up, you’re far less likely to cancel. They also help break the cycle of self-doubt. Many beginners quit because they feel lost or insecure in the gym.
A good trainer not only teaches you proper form but also gives you confidence in your abilities. Even if you can only afford a few sessions, it’s an investment in a solid foundation for your later fitness journey.
6. Start with Just 5 Minutes
The hardest part of exercising is often just getting started, but telling yourself, “I only have to do five minutes” removes the mental resistance.
Once you’re up and moving, your body and mind adjust, and chances are, you’ll finish the full workout. Even if you stop after five minutes, you’ve still built the habit of showing up and that’s what matters.
7. Prepare Your Workout Clothes in Advance
Lay them out the night before to remove one more excuse from your morning routine. When your gym clothes are already waiting for you, it’s a visual cue that signals, “I’m ready to go.” If you’re exercising after work, pack your bag beforehand so you don’t get tempted to skip it.
8. Create a Killer Playlist
Music can boost your energy and motivate you to do even more than you would expect. Upbeat, fast-paced songs are a great choice because they can help you push harder, distract you from fatigue, and make workouts feel less like a chore. Take some time to curate a playlist that hypes you up, and let the rhythm fuel your movement.
9. Track Your Progress
Whether it’s a fitness app, a journal, or progress pictures, seeing how far you’ve come will push you further.
If you decide to get in shape and tone your muscles with the help of a professional trainer, they will definitely track your progress and celebrate your achievements.
10. Reward yourself
Celebrate small victories because rewards reinforce habits. Just make sure the rewards won’t sabotage your success. Treat yourself with a tasty protein snack, relaxing massage or a stylish workout top rather than an unhealthy binge eating.
11. Bring a friend
Training with a friend or joining a fitness group makes it harder to skip workouts. When someone is counting on you, you’re more likely to show up. Also, it’s gonna be much more fun to exercise together. If your friends are not interested, you can join an online community or check if some of your work buddies would like to join a corporate training.
12. Make It part of your routine
Attach your workout to an existing habit, like training after work or right before breakfast.
If you bring your equipment to work and announce to your coworkers that you are going to the gym after, you will feel obligated to actually do so.
13. Visualize your success
Imagine yourself stronger, healthier, and more confident. Visualization can be a powerful motivator. Creating an actual visual board can help. Find pictures of you when you were in your top form, or add photos of people you admire, but be realistic.
Remember that each body is different, and don’t feel bad for yourself for not looking like a celebrity or a fitness model who dedicated her whole life to working out and also has the professional photo equipment and ideal light and environment for shooting, plus the photo editing apps.
Instead of unrealistic body goals, you can add small motivational notes for your future self, pictures of celebrities you admire for their confidence or just vibe, or pictures of all the cute clothes you plan to wear when you achieve fitness goals.
14. Be Kind to yourself
Progress isn’t linear. Skipped a session? Don’t quit! Just get back on track the next day. Life happens, and missing a workout doesn’t mean failure. What matters is consistency, not perfection.
Instead of feeling guilty, focus on your long-term progress. One skipped session won’t ruin your results, but quitting altogether will.
15. Remember how good you’ll feel after
The hardest part is starting, but no one ever regrets a workout. The endorphin rush, the feeling of accomplishment, the mental clarity… It’s always worth it!
Next time you don’t feel like training, remind yourself that the future you will thank you for pushing through!
16. Treat yourself with delicious, healthy food
The food you eat can either fuel your motivation or drain your energy. If you’ve ever felt sluggish and lazy after a heavy meal, you already know how food affects both your mood and your desire to move.
Processed and overly greasy foods can make you feel lethargic, making the idea of working out seem impossible. On the other hand, nutrient-rich meals packed with fresh ingredients can do the opposite—they give you energy, boost your focus, and make you want to get active.
If you’re struggling with motivation, consider consulting a nutritionist to help you create a meal plan that’s both healthy and enjoyable. The good news is that you don’t have to force yourself to eat bland, restrictive meals.
There are countless delicious, nutritious options that will keep you satisfied. For example, you could start your day with a smoothie full of fruit, refuel with a tasty protein meal, or end your training with a healthy snack that will help your muscles to recover.
