The Right Motivation – How to Make Fitness Fun

How do I motivate myself properly for exercise?

In January and February, gyms are busier than ever, as numerous people resolve to work out regularly in the new year to shape their body, tone up, or do something good for their health. After just a few weeks, workout sessions become less frequent, and the resolution to exercise is postponed until next year. Routine and unrealistic expectations often cause the initial enthusiasm to fade quickly. How can your own enthusiasm be balanced with the necessary perseverance? For this, we'd like to give you a short guide to creating the right mental foundation for training.

Extrinsic versus intrinsic athletes!

What distinguishes people who exercise regularly from those whose inner weaker self takes control? The answer is usually: inner drive and motivation. Generally speaking, motivation varies from person to person, and everyone pursues their personal goals when working out. Exercise helps you keep your body healthy, get fit, define muscle, lose weight, leave everyday stress behind, and clear your mind. First, become clear about the goals you want to pursue with your fitness program! In contrast to intrinsically motivated athletes—the strong-willed and determined individuals—the inner weaker self takes over for extrinsically motivated people. If you belong to the extrinsic motivation type as well, you find it difficult to resist temptations that keep you from working out.

How can I overcome my inner weaker self during sports?

If you know the numerous positive aspects of fitness and exercise as well, but struggle with implementation, take a look at our ten tips that can help you gain more motivation and staying power.

1. Reduce workout times: Aim for very short workout sessions!
   

   You've planned to work out, but you lack the motivation again to get up, pack your gym bag, and head to the gym? Scrape together all your motivation and cut your planned training time in half. This is a neat psychological trick that gives you the feeling of having made a compromise! The inner weaker self usually only resists getting up for exercise, not the workout session itself. For this reason, it is advisable to direct your willpower toward getting to the workout.

2. Training is twice as good together: Don't go to fitness training alone!
   

   Exercising is more fun with a workout partner, and taking a class at the gym can also provide encouragement. Training with a friend is not only more enjoyable, it also boosts your personal ambition. For example, you want to climb the same number of steps on the stepper, run farther on the treadmill than your buddy, and lift more weight during strength training than your workout partner. Another advantage of working out together is that you feel accountable to your workout partner to train, even when your motivation is low.

3. Visualize your current state and your goals!

   Face your status quo relentlessly—look at yourself in the mirror, for example, and consider whether you want to remain unhappy with your problem areas in the future. You will see that this radical method will help you get off your feet and start exercising.

4. Find a realistic role model!
   

   Another motivational aid for exercise is an achievable role model. First, think about what goals you want to pursue. For example, if you have 40 kilograms to lose and your goal is to lose ten kilograms, don't hang up a picture of a skinny model. Choose a photo showing someone with your target weight, and whenever you don't feel like working out, keep that picture—and thus your goal—in mind.

5. Choose sports and activities that you enjoy!
   

   While you know you can burn a lot of calories on the treadmill, do you find treadmill training simply boring? Then don't force yourself into it! Consider whether you'd prefer to train in a different cardio sport. Simply try out new fitness equipment at the gym, such as an exercise bike, on which you can even read a book. Hop on a cross trainer, which often comes equipped with a screen, step onto a stepper, or train on a rowing machine. You'll see that you find more motivation and even look forward to working out when you engage in an activity you enjoy.

6. Celebrate small successes!
   

   Your body won't transform into your dream physique after just one month of training, but you will notice small achievements after only a few weeks. Whether it's being able to do cardio sports for five or ten minutes longer, or increasing the weights by one level. Celebrate these small successes that set in after just a few fitness sessions and keep a journal. You can use a tape measure and write down how many centimeters your waist circumference has shrunk through regular exercise, for example. With cardio sports, you also see success in being able to sustain athletic activity for several minutes longer, not being as tired after working out, and being able to increase speed or intensity. When you keep track of your small achievements in writing, you'll see that this is the right way to reach your goals step by step.

7. Train at fixed times!
   

   Many people are creatures of habit, and if you are one of them, you should create a workout plan. Try to integrate training into your daily routine as a fixed fixture and treat yourself to this time for your body and health. Use your initial motivation to complete your fitness program regularly in the first few weeks. You will see that physical activity soon becomes a habit and that you look forward to working out.

8. How do you want to feel?
   

   After working out, you're in a good mood because endorphins are released during exercise, and you can rightly be proud of your achievement. Remind yourself of this pleasant feeling even before you start training! You get to decide how you want to feel.

9. Motivation for exercise through music!
   

   Scientists have proven in several studies that listening to music during your workout session can increase your motivation and performance. Especially during cardio workouts, music can provide the necessary motivation and an energy boost.

10. Virtual motivation via social media!
    

    Social networks are great places to boost your workout motivation. Global networking allows you to join a fitness community, for example. Alternatively, you can follow success stories, workout programs, and motivation tips from other athletes on Facebook or Instagram. Create your own success story, share your achievements with others, and draw strength and motivation for your training when you get positive feedback.