I tried to go to the gym several times, but after a week, I always found it hard to be consistent. I am now planning to workout once again. Any tips on how to be consistent? especially with people who have tight schedules? What motivates you?
Those who have developed a consistent exercise routine, what motivated you to keep going?
Exactly this. You know that feeling of it have if you miss brushing your teeth and showering for a morning, where your day hasn’t really started ever and you feel like half a person? That’s the exact feeling I get if I have to miss a gym day now
That's a good perspective thanks. I struggle with making it routine as well. I worked labour my whole life and never had to exercise but now I'm office worker.. it crept up on me.
Even half dying I make sure I shower and brush teeth in morning.
Figure out the type of fitness routine you enjoy the most and the time you most prefer doing it and just make sure you stick with it. For me it’s lifting weights, but others like running or riding bikes. Just try and make sure you’re getting 30+ minutes of physical activity 5+ days a week. The most important part is picking an activity and time that’s best for you and sticking with it. You can do it!
Exactly how I feel. I need to go to feel right lol. A lot of times I don’t have motivation at all but I force myself to go, then about 10 min into the workout I feel great and that gives me the motivation to finish. So I guess remembering that helps me a lot.
sometimes i go and walk in and walk out. but i went!
This except once I got there an hour on the treadmill was too easy not to do like I’m already here. Even if I don’t do anything else
yup. what i meant was that the habit of going regardless of how you feel gets reinforced by just going and doing something, or sometimes nothing in that case for me. many times i actually end up doing a pretty decent workout.
I’m glad you said this! This is what I did today. I almost didn’t go at all but that didn’t feel right. So I went and did only 2 exercises that took about 15 minutes total…. Played around on some other equipment I hadn’t tried yet, either didn’t like it or didn’t understand it… sat in the locker room for 15 minutes on my phone and then left. Lol. Been doing hour long sweaty workouts for the past few days so I don’t feel so guilty. But I’m already ready to try to get a workout in early tomorrow!
What about people who have processing differences? I have ADHD and I can miss brushing my teeth for days! I can’t even consistently do things I actually enjoy doing. It sucks.
I have ADHD myself. I’ve also had 10 freaking back surgeries. Listen to me for a second. Light weight high reputation you can work out with a ten, or twenty pound weight starting out. I had to figure that out with my back issues. Think like a brick layer. You only have to lay one brick a day. After 100 so bricks get laid. You’re going to have the foundation to do whatever you want to do.
I have ADHD and feel like I am habit-resistant. I’ve tried getting in the habit of bike riding or yoga and it’s all nope, nope, nope because I just don’t want to more than once a week. BUT my thing is running. It’s the thing I can do on automatic pilot and completely zone out which is the ADHD happy place. If you are struggling with the habit, find something that you like more. For me, running is the most pleasurable if I’m maintaining at least 15 miles/week so I’m always trying to hit my minimum so it stays easy.
Yes!! So I actually also have ADHD, and used to have the same thing. I loved running because I could just do it without thinking about anything else. Footstep footstep footstep is the whole thought process. I had an injury that prevented me from running for a long time, and I knew I’d go insane without exercise, so I got really into lifting again. The thing I partially credit with my focus now is pre workout which I had never used (I’m also unmedicated but really should be). The caffeine puts me in focus mode
I feel this. I do them anyway, but I feel this.
Yeah if multiple days have gone by without working out I feel... Off. Was gonna pass on today but it's built up so I have to go tonight haha
On top of discipline, a good routine also actually has to be realistic with your life.
If you dont have a ton of time, telling yourself youre going to the gym thats a half hour away 7 days a week and work out for 2 hours a day is simply not realistic.
For me, I really struggle "starting" but once I start I work out super hard, so for me the most important thing is making the barrier of entry low. Thats why i really like having a home gym and a pelton. As long as I can find the motivation to put on the bike shoes or go to my weight set, im good. If i also had to plan some complex workout, go to a gym, etc I simply wouldnt do it most of the time.
That’s exactly how I am with exercising at home. If I had to go to a gym I’d never do it, because having to leave my place and go exercise is just too much for me to want to do it. But an exercise bike in the comfort of my own home? That I can do
My trick for home workouts is that I have a show (One Piece) that I only watch while working out and it works for me
Yeah. Making it a habit really helps with consistency
This is the correct answer. Discipline doesn’t have to mean being a stickler or drill Sargent either. It just means being able to workout on days where you really don’t want to go or not letting a few missed gym days destroy your routine causing you to quit all together. Something that helps me is by repeating “a half-assed workout is exponentially better than not working out at all” and I find that once I’m actually in the gym I’ll get motivated to have a good workout.
Exactly. Very few people are going to feel motivated to wake up at 5am to workout. You have to be dedicated. For me, this means making it part of my routine and trying not to think about it and just do it.
How can we build / create the discipline so that it sticks?
Just as a warning, my answer is not the similar to anything else in here.
I do not fear death. What I fear more than anything is being trapped in a useless body. I exercise because if I do not, in my 50s, my body will begin to rapidly deteriorate, and my quality of life will be completely miserable. I hope to be able to buy my own groceries and wipe my own ass until my heart gives out. Obviously the gym doesn't protect me from accidents, but it does make recovery from any accent or illness much faster and more likely to be complete.
This is it, this is the one. I know 80 and 90 year olds who can walk, see, hear, move, drive, travel, cook, etc. , and I know 70 year olds who can’t do ANY of those things. It seems like at that point their age is based less on actual age and more about how healthy they are. I’m only 22 but I’m the same as you, I don’t want to become the person who’s only 50/60/70 but has to miss out on almost everything because they already look, feel, and have to be treated like they’re a hundred
My 95 year old great grandma lives by herself and can do all of those things besides driving. She even played guitar until a couple years ago. She’s one of my biggest motivations to maintain a healthy lifestyle. Love her! :)
My mom walks everywhere. She has a car, but she always preferred walking. Walks every morning and will walk to run most errands. Easily gets in 10k steps a day before that was even a thing. She's 73 and is in better shape than me (40s). She moves effortlessly, doesn't have aches and pains. She's had cancer a couple of times but I know her quality of life would be much worse if she wasn't as active as she is.
This is amazing! My mother in law is 70 and is close to needing her rear end cleaned and is almost bedridden. Far too early if you ask me
My great grandma lived alone in her house and was able to drive until she was 98! She lived a few more years after that in a nursing home, too. I hope your great grandma keeps doing well :)
My 90YO grandmother broke her fucking spine. We thought that was it, but in less than a week she was zipping around on a walker on nothing stronger than panadol. Two years on she’s fine.
They can be amazing right? My nana had cancer at 90, one op and it's gone, she had a stroke at 95 and her last checkup the doc said it's like she never had one. She's nearly 98 now and going strong.
I have been thinking about this also, but I think what's lacking is self discipline and motivation. I hope I'll do better this time as well
Changing the language you use in your mind might help. You are focusing on what you lack in most of your writing here. For example: you tried, it's hard, not consistent, no motivation, lacking discipline, hope I'll do better. It's all really weak defeatist language. Sell it to yourself instead. You WILL do it. You will be consistent. You are capable. You do have enough time. You are lucky to have the ability and access to work out. You are empowered to take control of your health. You are strong. You have no excuses.
See the difference in mindset? Empower yourself even if it feels fake at first. Mindset is everything for lifelong fitness. Don't hope, do. You are in control of you.
Yes I love this perspective!
One thing that helped me stick with it long enough for it to become a part of my normal routine was starting SLOW, with low weights that were super easy.
If you’re untrained you’ll probably still get sore, but even if not you’re in it for the long haul and there will be plenty of time to go up in weight/reps/sets.
What you don’t want to do is show up on day 1, go super hard, then either wind up injured or so sore for so long that you never want to go back.
When I’m really not feeling it, I tell myself, just do 5 minutes. That makes it seem tolerable. After a few minutes, I’ll want to keep going. It’s a stupid brain trick but it works for me. I will also say, for me it’s not motivation but discipline. Working out also can be different things- one day weights, one day sit on a bike, one day, maybe barre or Pilates. Move your body, that’s the most important thing.
I do this with a few things. I'll set a timer for 10 minutes to clean and promise myself I can stop. I almost always keep going. I'll restart the timer for like 20mins. Rinse repeat until I hit a timer and want to be done.
Allowing myself to stop before the task is 'completed' if I don't feel up to it helps frame the task so it's not so much of a burden. Or at least not a burden I can't manage.
Works on exercise, cleaning, school projects, household admin tasks, and just about anything else I procrastinate on otherwise.
Foot-in-the-door technique. It goes such a long way. When I don't want to clean something, or pick weeds, I can tell myself I'm just going to do a little bit, then I usually go batty doing it so hard.
Exactly this! I tell myself just for a few minutes, after those few minutes I realize I'm not done yet and keep going. I also don't follow a program or whatever for the 6-8 week cycle "experts" recommend. I go and do whatever I feel like that day. Moving your body, as you said, is the most important thing.
YES. grama about to be 90. She walks miles everyday, does sudoku puzzles and crossword, and makes sure to socialize daily because she wants to be as healthy as possible for as long as she can. Big inspiration.
I just turned 50, and I get this. I see relatives who are close to 80 that never stepped foot in a gym or lifted anything they didn't have to, and they are in horrible shape. Personally I've added yoga to my routine along with the gym. When I am watching TV i can do 15-30min of stretches without a problem and it doesnt take any extra effort.
I just turned 50 too! I exercise at my house every third day & ride my bike at least 100 miles a week. My back is f'd but I still manage.
I am 61 I have always had a consistent routine. I have not ever let myself get too far out of shape. It helps.
Fear of being imprisoned in a contraption that won’t do what i want it to do and can’t do what it needs to do, and that making me a burden to others, is ‘motivation’ enough to get off my ass. It may not be the healthiest mentally, but it works most of the time. Even if I have to curse my way through it and get zero dopamine from the activity, I can at least know I won’t get winded after a walk around the neighborhood and end up with a sprained ankle and twisted knee. Not to mention, I’m a firm believer that bodies get ‘old’ when they stop moving. And I don’t want to get old. I won’t allow myself to age out of life from lack of using the body I was given. So I can complain all I want but I’m going to exercise.
My parents are 76 now, and I'm sure genetics play a role at that age. But they are in better shape then most people in there 30's.
My dad still bikes almost 15-40 miles a day, plays tennis, and roughs it out in the wilderness with his friends.
My mom uses her pelaton probably an hour a day, lifts weights and goes on massive hiking trips.
And this is them slowing down. Take care of your body and your body will take care of you. Don't smoke, keep your drinking to moderate amounts, and don't eat like shit.
There is a chance my parents could outlive me. And I don't consider myself an unhealthy person.
This!! And I found it to be so true when I had my baby last September! I’ve done CrossFit for 5 years now, kept it up through my pregnancy then delivered via elective c section. My recovery was SO straight forward, I was up and about after 4 hours, catheter out, showered, changed etc etc and honestly felt like I could conquer the world by day 3. On the flip side I have looked after women (I’m a midwife) who’ve had a c section who’ve barely been able to get out of bed after 24 hours never mind walk themself to the bathroom.
I never want to need someone to help me to a commode when I’m 70, I want to be as fit as I can and as independent as possible for my whole life and that’s what keeps me turning up day after day
100% agree. As a physician, I see a huge difference in elderly people who maintained a physically active lifestyle vs those who did not. I want to do everything I can to not need heart surgery, not have to take blood thinners, and not break a hip and 6 ribs if I fall. With a decently healthy diet, even moderate exercise that includes resistance training reduces the risk of all of this. I want my golden years to be spent traveling and having fun, not in a nursing home.
Kind of in the same line since I do it because it makes me physically feel better. As in less pain. If I sit and don’t move for a few days I’m so creaky and sore that it’s just miserable. Even if I only spend 30 mins a day moving around (not even really working out honestly) I feel night and day better.
Yep this is the truth my mother had a massive pulmonary embolism and they attributed part of her surviving to how strong her heart was as she had worked out consistently for many many years.
This is the best answer and the main motivator. Just keep everything working.
This. I kinda always joke that if I can't do a jump on a moments notice, just put me out of my misery. Like anyone should be able to just do a tiny little hop.
So many old people have 0 muscle mass. They can't catch themselves. A little shove on the streets or a misplaced foot in the tub and it's game over. I never want to hit that level of frailty. I'm thankful for the guinea pig old people right now doing hormone replacement therapy so that they maintain muscle mass into old age. If it works well for them with minimal side effects, it's something I'd consider
Yeah man. It's not about just living for more years. It's about living for more years without disability. I want that inevitable cancer, stroke or heart attack to be right at the end of my life rather than in my 50s or 60s.
That's easy, my doctor told me I have serious lung damage, either from covid or another autoimmune disease, and that if I don't keep my lungs pumping pretty deep and hard on a very regular basis they will stiffen up, fill with fluids, and I'll end up in the hospital drowning in my own nonsense. So we go for lots of little walkies or on the treadmill or exercise bike. 🤷
Taking sink or swim to a whole new level.
Can I ask what procedure did you take? XRays??
To be diagnosed? Several X-rays over a week and two cat scans. I was in the hospital at the time because I had been sick over the weekend and that amount of down time and stress on my body caused my lungs to fill up. My O2 was in the 60s when I was standing, 70s/80s when at rest. They thought it was pneumonia at first since I had spent two nights in hospital from food poisoning and came back 24 (ish)hours later with my lungs fucked.
Edit they also thought maybe sudden heart failure and did echocardiogram. There was some tests for my kidneys too, but I don't remember what.
Fuck! I hope your lungs are constantly healing themselves (with your help ofc)
Genuinely curious, do lungs not have the capacity to reheal?
is this a good moment to talk to you about the benefits of swimming? x)
I'm joking of course, but if you're open to it, that might help improve your lungs capacity :)
Find something you enjoy - walking or running. Get up early and walk from home, it’s done then.
Alternatively, get a home treadmill or exercise bike, it’s so easy to do a mile or so whenever you have a few minutes without the travelling time etc.
Totally this. I’ve found as I’ve gotten older that I hate the gym, but I love bodyweight/calisthenics stuff. But whatever it is, the exercise you enjoy will be the one you can stick with.
I still like the gym but my days of hooping and throwing around heavy weights are over. I'm perfectly happy hiking, bike riding, and doing calisthenics.
Yea this is the answer. You’re not gonna just develop discipline overnight and force your way into a gym 3-4x a week suddenly. Find a method of exercise you enjoy and then you don’t need motivation or discipline, you’re just going to want to exercise.
Agreed! I found yoga and swimming. I love both and get annoyed when something happens that I don’t get to do my classes.
Yeah I highly reccomend an excersize bike! Even if you're only plodding along whilst scrolling reddit or watching TV, the fact is that you're doing something rather than sitting on your butt scrolling reddit or watching TV.
sometimes i'll do both! scroll reddit/watch tv and push out some watts. Great way to spend a lazy morning
Ugh I agree 100%! I HATE having to prepare for a run, but man I feel so accomplished and driven after my AM runs.
Find something you enjoy
What if I don't enjoy any type of excercise?
For me it’s become hiking. I suffer from mild to mid depression occasionally and when I don’t have motivation to clean the kitchen, I can always find motivation to go hiking. It’s my therapy and religion and if I even miss a week now, I get anxious. I could still do a lot more to take care of myself, but at least hiking keeps me from being totally inactive.
Don't worry about getting a full, great workout everytime. Sometimes you're exhausted and only have 30 minutes. Get in, do a few sets of the core lift for the day and get out. The first thing you need to do consistently is show up, everything else about the workout (intensity, splits, frequency, etc) is secondary to showing up.
Yeah, once you get the consistency then after that you can start to focus on quality. Even then, some days just feel meh- that doesnt mean you skip because you feel less than 100%, that just means you go and do what you can without letting it demotivate you.
It's not about motivation. It's about discipline.
Make yourself go for three/four weeks. No excuses just go. You don't even have to do a full workout but get at least a few sets in.
At the end of that period it will have become a habit and you'll start to see improvement. You will progress a ton in your first year and that can really maintain your drive.
My rule is I can “skip” my workout. How’s I have to be looking at the door to my gym and say no.
I have left 2 times in 5 years.
*unless you are sick. Please stay home if you have cooties.
I have a similar rule. I set a low standard for myself: go 3x a week for at least 30 minutes. On bad days do 10 minutes.
My average for the last two years have been 4 days and 55 minutes. With majority 5 days and 70 minutes. This doesn't include weeks due to family emergencies, which i skipped the gym for.
Tricking your brain is weird but it works.
100% agree with the cooties comment. I don't care if you can do it; don't be selfish and keep your ass at home!
Totally agree - it's about building the habit of having exercise be part of your regular life. It takes a lot of discipline at first, but once you build up good habits and consistently plan to set the time aside for it things come much easier. I think too many people view working out and dieting and something they go hard at for a set period of time to reach a goal, but really we should see it more as a lifelong habit, as something to prioritize on a regular basis for the long term. Not just to prepare for a summer beach bod or vacation or to hit a weight loss goal, but as a forever habit.
What really helped me is having a home gym set up that has become a comfy me-time place, with a TV that I cast to to watch whatever I want while hanging out down there working through sets. And I keep a notebook down there where I record and track my workouts which I find motivating and cool to see how my reps/weight advance steadily overtime.
This is the answer. If it helps, the hardest part early on isn't the exercise, it's getting inside the gym. But it does eventually become a habit. Stick with it and one day the hard part will be staying away when you're sick or injured.
Thats kinda how I learned guitar. At first when I didn't know how to play and just holding the guitar felt weird, it was difficult to keep on trying. But after just saying fuck it and playing over and over even if it sounded bad and no matter how bad my hand hurt, I now cant go a day without feeling the need to play. I fear nothing more than breaking an arm. Multiple months without playing would be torture lol.
Getting in the door regularly. I often have half-assed workouts when I'm not feeling it. But half is better than nothing
It’s also about building it into your routine. For me, right after work I go straight to the gym. I know if I go home it’ll be so much harder to go out again. So it’s simple. I go to the gym after work, every day. Period. There’s no motivation or discipline. It’s just a thing I do now.
Yep. First few weeks sucks. No way around it. You’re sore. You can’t do enough weight or volume to really get that burst of endorphins. So it’s just pure discipline of making yourself go.
After that, you’ll start noticing little results. You’ll feel yourself getting stronger quick and start pushing weight up. Before you know, you’ll be able to do enough volume to get the endorphins kicking. And you’ll come out of the gym like a rocket ship. By a month and half, you can’t imagine not going. Just don’t stop. You miss a full week, it’s tough to get back going. You miss 2 weeks, forget about it. I kept getting injured and it would stall my progress badly.
I’m 5 straight months in now. Started real slow. Made sure to strengthen my joints, wearing elbow and knee braces. And I look better than I ever have. Seeing those results just pushes me to go harder. To keep progressively overloading. I love it. I’d be crushed if I hurt myself again.
Number one thing. Eat enough protein. That was my mistake the first few attempts. Getting at least 150 a day(I’m 158lbs), and it’s staggering the difference in results.
Hemohorroid is my biggest motivation, if i dont regular workout that will screw my ass and my life, so if i lazy to workout i always remind myself " bro u really that will happen again last two years u cant sit do u remember " like this now i can sit i can go i can work without pain
Hah I'm similar with a broken knee and nerve damage from an accident. If I'm sedentary for too long my body will start to hurt and I'll become lethargic.
Second this! I tell people all the time if they can get through the first few weeks you will fall into a habit and also feel good about yourself and your noob gains. I have been lifting for 12 years and missing a day makes me feel disgusted with myself lmao
When I started my professional dance training I followed this same principle and today I am immensely love dancing and body don't even ache!
I'm going to have to slightly disagree with this statement. You need motivation to overcome excuses, overcome the difficult times, to take that step out of front door.
Motivation helps keep that discipline.
Motivation is "want to do" Discipline is "will do"
Discipline is a character trait, motivation is ephemeral.
Doesn't refute my statement. What motivates you to be disciplined? Also working out requires far more effort commitment then other habits so it's not like you just now naturally do it. Instead being a habit makes it easier. You still need some motivation to remain disciplined.
Since we are getting into semantics.
Discipline: Train oneself to do something in a controlled and habitual way.
Motivation: the general desire or willingness of someone to do something.
To say discipline is a trait would be misleading. Discipline in this context is a verb and you can't have a verb as a trait. Even the noon version would not make sense to call it a trait
Saying motivation is ephemeral is also misleading since it means to last for a very short time. My motivation to keep working out is going on 5 years now.
Regardless of what we do in life from the very small or life changing choices there is always a motivation.
Just began working out at the gym at the beginning of April. It's a habit now, and I feel guilty if I don't go. I like that.
The gradual results. The high that I feel during a good workout session. There will be good and bad days but don’t be hard on yourself. Find something first that you enjoy and then go from there to intense workout sessions.
Love that feeling walking out of the gym in the morning knowing I had a great sesh and lifted hard. Your day might go sideways after that, but no one can take those couple hours or the feeling you had away and it’s just a great way to start the day.
I can't tell you how much i love my sport. Absolutely nothing feels more rewarding than slowly working towards a goal then finally achieving it. Its the same for everything in life but for me it happens to be something that keeps me in shape.
yeah for me, periodically seeing some sort of gains/progress gives me a rush of motivation to keep going. I'm a big boy so seeing I lost some weight or seeing my torso be a bit more muscular or lean is like crack cocaine and I love it.
I feel like the biggest thing for me was throwing out the idea of a "routine" entirely. Don't try to pre-plan when you will go to the gym, how many days a week, etc. Have 45 minutes free and haven't gone to the gym today? Go to the gym. The endorphins your body releases when you work out are worth it whether you feel tired or demotivated or not.
View it as a privilege and not a chore. View at as recreational. Hell, view it as getting high.
I am fortunate enough to have enough free time to work on my physical fitness today. I am fortunate enough to be able to afford a gym membership. I am fortunate enough to be in good enough health to workout.
Other people have things far more prohibitive than motivation getting in their way. I'm not saying to compare yourselves to others, but count your blessings and change your outlook. Positivity is key
This is actually the best for me, too. Keep it as like an option or activity to do if you have time. Routines overwhelm me or something, like what? I have to do this the rest of my life every day now? And I cant help but see it as a lifetime of going to the gym. But if I see it as a thing I can do when Im waiting to go to work or I just dont have something else, and I always have those periods every day or at least every other day, its likely to be done.
I also really think lifestyle activity is better than gym. If you can make your lifestyle to include it - like biking to work (you have to get to work somehow), or walking instead, or to the store, or I dunno, next time you move, move to an apartment on the highest floor, whatever you can manage. I used to bike to work and when I built the muscle it was just a 5 minute bike ride, but Id go home on lunch breaks too when I did longer shifts, and I was very strong (and lost like 4 pant sizes. I didnt lose weight on the scale but I built muscle and slimmed down).
But if routines do help you (I cant even brush my teeth as a routine, it has to be as easy and convenient as possible. Or take my medications for the issues I imagine that make it so routines are hard lol), make it as stupidly easy as possible. Wake up at the time youd want to go to the gym or on a run and put on your running shoes or clothes.
Thats all.
Then maybe in a week, go out to the car.
Then maybe go to the gym once a week.
Build up from there. Make it so easy it would be really stupid to not do it, like all I have to do is put my shoes on. I can do that and go back to bed if I want.
The fact that working out is a privilege in modern day society was it for me. Fitness used to be a necessity, or something like it, and still is in some places. But to the oversaturated bullshit world of everything one could ever want, and nothing one needs, to have the time to be able to work on yourself for your own sake is nothing short of an honor. I'm still getting there, but for the last 6 months it hasn't been work or routine, it's just gratitude.
if i don’t feel like going, i remind myself how good i feel after a workout. also once you’re like several months deep into consistently you really fall in love with the process. at this point you’ll be seeing noticeable progress in your physique/how you feel, you know what it takes to improve, and all that’s left is putting in the work. the key is finding an exercise routine that you enjoy and are excited about. try to get in the mindset of getting hype to test your body’s limits.
Journaling after a good workout session can help to solidify those connections of working out makes you feel good!
My motivation is booking semi-active vacations where I'll have to do a lot of walking or hiking, and wanting to make sure I can handle a few 20,000 step days in a row, or some bits of mountain hiking, without dying.
Also, I only listen to audiobooks when working out. So that can get me to the gym for strength training.
Er, and sometimes I bribe myself with a food treat, like a Chick-fil-A diet frosted lemonade (which is really not very diet-y). That is probably not the best strategy, though.
Man… please read Atomic Habits by James Clear. It’s a quick read, easily digestible, and will change your perspective on things like discipline/goals/identity.
Atomic Habits is directly responsible for my 6 x/week workout schedule, continuous (barring illness) since 2020
I listened to the audiobook a few years ago and it really helped me. I think ima listen to it again tomorrow! Thanks for the reminder!
I’ve recommended this book to so many people. Definitely a must read
I only do 20 minutes workouts and do them at home (i follow hit and yoga videos). For me it's the best stategy since 20 minutes is not too long that I get discouraged at the idea of having to workout and also, I used to often just not have the motivation to go out to exercise, but since I do it at home, I have no excuses.
Feeling good and mogging most people with my strength and fitness.
I just drink a lot of caffeine and then i feel restless and cant go to bed so i go to the gym to expel the energy. Probably not healthy though
Damn, that's how caffeine works for you? I drink a couple to not fall asleep standing up, but adding more only gives me stomach problems.
Well i do shit my pants but its a small side effect
You win some, you lose some.
I used to workout in the mornings and my routine was to have my preworkout right next to my bed. When my alarm went off I would down my preworkout without thinking. Well, then it was over, I had to workout. There was not going back to bed after that.
Went to Walmart saw local population and gym just made more sense. Plus it's a great way to burn stress
People of Walmart changing the world one belly at a time.
That is how I stay disciplined. I just look around.
It’s wild how unhealthy we have gotten as a society. Drove past a school playground while back and was so sad at the size of most of the kids.
endorphins and better sleep
You’ll find, once you commit yourself to the practice for 3 weeks, that you feel far better going when you, then do when you don’t.
Get it so ingrained in your routine it feels weird to not go and have plans for every day in advance so it feels like you’re screwing yourself if you don’t go
I've never regretted going when I didn't feel like it. Always feel better when I walk out the door than when I walked in
I used to do a mix of cardio and weightlifting but always sort of loathed the thought of going to the gym. Then I realized it’s actually the cardio part that I hate and I don’t mind the weightlifting, in fact I kind of enjoy it. So now I just do that and I’m healthier than ever. I also have a set of podcasts I listen to while I work out that I really enjoy so it’s an overall positive experience.
The advice I give to everyone who asks me how I got in such good shape is not to do what I do, but rather to experiment and find what works best for them, because that’s the only way they can build sustainable/repeatable patterns.
The pump.
Nothing beats that feeling when you’re admiring yourself in the mirror looking jacked
Until later that day you look deflated and out of shape, but those hours of pump make it worth
Today’s pump shows you who you can be if you keep it up another month. And so I and so on… it’s addicting.
Damn I thought they were concerned about gas prices
Get a dog. They love to go on walks and will motivate you every day to go on another walk.
This. I got a puppy. We started a walk schedule. Now he expects and enforces the schedule. 6k steps before work, 2k at lunch, 2k after dinner.
I did that. Turns out I got the only dog in the world who hates walks. Seriously, he’ll lay down in protest if I so much as take out the leash
My brothers dog loves half walks. Meaning, halfway through the walk she decides she's done and lays down in full potato mode. Many occasions he's had to carry her back. On one occasion he took her for a walk on the nearby campus, and when she decided she was completely done my brother had to call for a ride bc he was too far and she was too heavy to carry back lol.
Nice, so 50% cardio, 50% strength training!
Weight loss, less anxiety, and that feeling you get when you’re just having fun.
It’s therapeutic for me now, I get an itch if I don’t go to the gym. And it is a good habit to form. It’s tough to get the motivation for the first little bit but nowadays I feel bad if I don’t go
Motivation is fleeting.. It eventually goes away. Discipline, a good routine, and delayed gratification is definitely where it’s at<3
The people in my group classes are awesome and keep me accountable. Plus I just go and do what the instructor says to do so I don’t have to figure it out for myself.
I have a gym buddy. She is 85 years old and never lets me miss a session.
Yep - find someone else that is looking to get serious and then do it together. I’ve got a workout buddy. Makes all the difference for me.
i look at pictures of fat people
It's nice to be appreciated.
I do things I think are fun. I don't do things I don't think are fun, even if they're more "optimal." I also stop doing things that cause me frequent injuries. Where I can, I do things with friends, because that makes it more fun.
What im feeling/missing if I don't go is what keeps me going
I feel like a hero when I go and like a sloppy fat bastard when don't. And also I like being at the gym, it's almost half free for the amount of exercises I can do every day. Instead of spending my day playing computer games, which I like, I do something for my body and mind. Plus it changes my appearance for better.
Honestly? A personal trainer. I know it’s not cheap and it’s not practical for most people. But having a person I’m committed to seeing has helped a LOT. She’s in charge of my workouts so I just show up, head empty, ready to gab about TV.
She also adjusts based on my cycle and how my body is feeling. For example, when my lower back gets super tight, she does exercises that focus on booty immediately after to help balance it out. Or in my luteal phase when my arms go from uncooked spaghetti to overcooked spaghetti, she adjust what weights I use, gives nutrition feedback, or simply does exercises she knows i hate less.
I hate working out, I love seeing her, and that makes me enjoy the workout
I’m always at a class several times a week, but I don’t have a super set schedule since I often will need to move things around for one reason or another. Actually the thing I’m worst at is going to the gym for regular weight lifting. I generally do lagree at least once a week though so I’m still strength training.
To be honest, it’s my hobby. And this won’t be the case for everyone, but I work from home 4 days a week so it’s often the only time I get to leave my apartment. That and I pay so I generally want to use up the credits I’ve already paid for.
It isn’t about motivation. It’s discipline. Exercise is inconvenient. It’s often boring. Do it anyway. The payoff is huge.
Ignore motivation. Separate the action from motivation. Consciously do it without motivation. Then do it again.
The continuous improvement of performance, easier movement on daily basis and the feeling I get from being healthy.
Its really not hard once you start focusing on progessive overload, once you start adding weight on a bar or dumbell or machine you get addicted to the advancement. when you look at yourself in the mirror and shirts and pants start looking better you get motivated to continue.
Music that gets be hyped tf up, some caffeine and just going to work just makes me feel so good and I like to pretend that I’m a bodybuilder. Also there’s so much to learn about every different type of exercise from bodybuilding and powerlifting to calisthenics, cross fit, sport exercise, distance running, sprinting, Olympic weightlifting, etc. Plus it’s nice to know that whatever work you put in are the results you’re going to get out and that I will be able to live a healthier and happier life.
Friendships I made at the gym, the progress I started seeing after a few months, the encouragement of my SO and family.
This is more of a tip to help you conserve any motivation that you might have already cobbled together.
For me, I work very hard to not worry about missed workouts. The workouts you don’t do DO NOT MATTER.
Every time you have an opportunity to go to the gym is as valuable as the 5th time this week, or the 1st time this month.
So if I sleep like shit, I blow off my 5am run. Or just go for a 5am stroll instead or whatever will help me out on the day. You’re doing this for you, so don’t let stress from putting off workout that would be detrimental be more detrimental than working out tired/sick etc.
If you work out at home, keep your equipment easily accessible and visible. If you go to a gym, try to find one that's convenient to access. Remove as many steps between you and the goal as possible.
Likewise, if you have junk food or something, dont keep it visible / dont keep it in the house at all. The more difficult you make bad habits, the less you will be tempted by them.
Design your environment to fit your goals. Make it easy to maintain.
Also, don't kill yourself in the gym every day. You should push yourself, but burnout is real. The goal is to create a positive, sustainable relationship with exercise. The gains / weight loss / physique will come with time, only through consistency established by that first principle.
First of all its way harder when you are getting started but as your body adjusts to it (gets healthy) it really isn't a big deal. I'm not sure of the exact ins and outs of why but I have "restarted" a number of times and it is a drag at first.
For me, what has helped is 2 things:
1) make sure your gym is close, driving too far can be used as an excuse, especially if you’re short on time. My apartment building has a gym, so I have no excuse there.
2) Have a goal. Mine is to stay in my target heart rate for 15 minutes a day. As long as I do that, I can be satisfied. If I feel motivated to do more, I do.
Want to work out 5 days a week?
On Sunday night, give your significant other an envelop with 5 $20 bills.
Each time you do a workout, you get a $20 bill back.
Complete all 5 work outs in a week, and you've met your goal and this costs you nothing. Miss a workout, and your significant other is $20 richer for each workout missed.
Repeat process each Sunday night.
I stared to workout to look good. I then continued to feel good and not be in pain when Im older. Also, what keeps me going is the fact that my reward to work out is, that I can simultaneously watch my favorite tv shows and not feel guilty for wasting time while in the gym.
Jumping from 2 ft and not creaking like old wood. Lifting things at work with ease. The results.
Motivation is BS. DISCIPLINE is what keeps you going. Then once you see your body change by getting stronger & muscles looking better, you’ll add the motivation of wanting it to continue. Keep a logbook of your lifts and push to continue improving. When you can look months back & see what you were lifting/pushing, you’ll see the change.
I eat an edible when I start. Midway I’m just resigned to the idea that “this is my life now”.
I had to find a trick as i dont have the will to really go. One is finance if you're spending money, some will go, so it's not a waste. i have no care for money, so it wasn't a motivation. But when i hired a personal trainer, i had no choice as far as im concerned because if i didn't go, I'd be wasting their time. Either way she gets paid but i feel like shit because shes bored.
Hi I’m currently training for an Ironman and workout basically everyday for me motivation is no longer existent haha - it’s more about discipline and building health habits
My biggest advice would be to make sure that you take any mental/physical barriers out the way and make it as easy as possible to go to the gym -
Examples of this -having gym really close by your home (easy access) or on the way back from work -Remember it’s better to go once rather than say ur going 4 times and not go at all - instead of loading ur brain up with very high expectations , of I’m gonna go everyday just stick w a small habit like 1 a week and build it up - make sure to say well done to yourself along the way rather than punish urself for not going - Make a plan w excerise you enjoy + look forward too -the gym should be a fun place
If you would like motivation … well remember the way you do one thing is the way you do everything . If you are half arsing the gym what else are you putting little to no effort into ? This could possible not be true for you - but I believe the delayed gratification / discipline that you developed in the gym really can translate into many areas of your life.
Motivation is a misnomer. It takes discipline take today I had a busy day really didn't want to go let alone walk three miles home. But if I don't I wont look the way I want so I make myself.
Stopped having to work as hard to get my then partner (or anyone else really) in the mood.
Plus, results are the greatest motivator to keep at it.
Prioritize it, otherwise other things will always come up. Make time for it and go even when you don't want to.
Edit: I forgot to mention, the best part is when you stick to that routine long enough to start seeing and feeling the benefits: improved mental health, self esteem, physical health, etc. In my experience, these types of beneficial changes seep into other aspects of life and generally improve one's quality of life. Then you may find that going to the gym is your favorite part of the day.
Hey, ex division 1 athlete and long time Fitness enthusiast here. This is my best advice.
Motivation will only take you so far but momentum will keep the snowball rolling. I would say create a routine and follow the routine strictly for a week. This will begin to form habits that when motivation subsided your routine will keep you disciplined.
My next advice is Don’t take more than 1 consecutive day off. Just like creating a routine and following it will create momentum toward your goal taking extended time off will create momentum away from your goal.
I hope you go out there and crush it tho! Best of luck to you.
I started getting back into it about 3 months ago after a decade plus of being woefully out of shape. I used to make excuses all the time “didn’t sleep great” “don’t feel up for it today” etc. and would inevitably lose motivation after 2-3 weeks, especially when I wasn’t seeing immediate results (which you obviously don’t when you start working out).
When I restarted most recently, I started treating it almost like a scheduled work meeting. I would do my best to plan my schedule around the gym, or at least plan it in a way that would enable a quick workout if nothing else, whether at home or at the office. I’d say after about 4 weeks it just became part of my day, the same way eating breakfast or dinner has. I still have a long way to go, but my relationship with working out feels a lot healthier now. I’m not just working out when I feel like it anymore. I’m also not working out with specific goals or expectations, it’s just part of my day now. Understand that this probably won’t work for a lot of people, but so far it’s been the only one that’s really caught on with me.
I'm like you, I went to the gym in stops and starts over the years but never stuck with it. Now I have been going 2x week for the past 4 months. It's the best I've done.
There are weeks I really, really can't be stuffed going to the gym. That's when I remember "the best workout is the one you actually DO."
I "negotiate" with myself: "ok I won't do a full routine, but at least I'll go and do half, and that will be enough."
Sometimes that's what happens, I do half but I'm still happy with myself because I went when I wasn't feeling it and could have just stayed home.
What ends up happening more often is that I go and do half, and then think "f* me I'm already here and I already did half so might as well finish."
Some things that help: - be realistic. I used to be very fit when younger, and it kind of "hurt my pride" to "only" aim for 2x week, but I knew I was never going to stick with it otherwise. - accountability. One of the gym trainers gave me an exercise plan with goals at the start. I meet her again every couple of months. It can be a trainer, partner, or friend you go to the gym with. - accessibility. My new gym is literally only a 2 min walk away, so there are less barriers to me putting on some trainers and going. If I had to get in a car I would probably find it harder and go less often.
Good luck to both you and me, hope we keep sticking with it! Remember the best workout is the one you actually do, even if it's just a few sit ups at home.
Exercise happens in waves. There are peak times like when I would go 6 times a week, had a side hustle at a gym and was in great shape.
There’s life. 3 times a week. Sometimes choosing to go home instead of go to the gym. Sometimes having to take the kids to this place or that. But when that happens I know I need to go as it has become my outlet. And I get back into it.
There’s injuries. Like when I had two discs slip and the occasional time now when I aggravate it. Those are the hardest.
But if you make it a part of your life, you will keep going and doing what you enjoy to do.
I go with a group of retirees I worked with. They keep me going. Otherwise, I'd find an excuse to skip out.
You have to make it part of your routine. It’s honestly not even about motivation. If you accept it as a requirement, no different than something like paying bills, then you’ll keep doing it. It’s simply part of my daily routine and schedule.
My dad had heart surgery and a few days later it's like it didn't happen. He spent years upon years working out and eating healthy. It's because of that hes doing so well in his 70s.
I see that and have a chance to start 20 years before him and be in better shape. That's the drive for consistency.
My bio mom died of type 2 diabetes. Completely preventable. Necrosis, seizures, heart problems, lack of mobility due to obesity and lack of exercising, you name it. Eat healthy and exercise or die/have a weak body. Choice seems very easy to me. Exercising atleast 3x per week and eating very healthy became my #1 priority.
Your brain will always try to talk you out of stuff to conserve energy. You just have to get up and do it. Don't think about whether you're going to go because that plants the thought that you don't have to go. Once you think that way, it's all over. Don't spend time thinking about it, spend the time doing it instead. It's the only way until it just becomes a routine part of your day, like showering and brushing your teeth
I don’t go to the gym. I go walk outside, that’s easy.
Literally just go until you develop an addiction to it. Working out feels good. You will eventually feel bad when you don’t work out and wish you worked out. You will tell yourself at minimum I just have to go x amount of days. It will build. You will want results after getting some results. It just builds. As someone with a serious anxiety disorder order I have to work out. If I don’t move my body I feel wrong and wack. You are just going to doom scroll anyway. Do some laps in the pool. Be a cardio bunny and hop up and down. Lift weights.
The fact that it’s a lot harder start back up after a long delay than it is to go day after day. Fitness drops off pretty quickly when you’re inactive
The feeling I get afterwards, and knowing I'm doing something to help prevent future injury and pain
We bought a peloton bike. Expensive and there is monthly to get the workouts, but we use it almost every day. They have all sorts of workouts, including weights, core, stretching, etc. in addition to riding. And something as simple as a long walk outside is also good. One key is to try and do something every day, even if it is something small. Never skip 2 days in a row.
I just read the title as "Exorcism routine" ....
I really should get more sleep
Try making it a habit.
If you have a schedule in mind, try to stick to it as close as you can. Let's say, you wanna go every Monday, Tuesday, Friday; then go on every one of those days that you can, even if it's just walk inside and do a super simple thing. Besides it's alway easier, for me at least, to keep going once I find myself in the building. And change up the exercises you do every once in a while to avoid burnout.
Good luck!
I'm currently trying to be more consistent too... I have an issue where I just loose interest in what I'm doing.
Not advice for everyone but it's been working for me. I like weight lifting but if it's all I do it feels pretty empty and i fall off the train quickly. I started doing a sport (for me, jiu jitsu), and now in my head, i weight lift and stretch as training for my sport. It gives it more of a purpose than just exercising. That's kept me way more consistent
becoming obsessed with my own health stats and always trying to improve them be your own competition
me with extreme body dysmorphia
: easy task
1) I work in research where I tell people constantly the exercises they should be doing to decrease their chance of cognitive decline. I feel like a hypocrite telling people how to be healthy but I don't do it myself. Like a dentist that doesn't floss 2) Do to my genetics alone I have a 50% chance of having a heart attack or stroke. I don't want to be disabled at 50 years old from a stroke 3) I hate the gym, will always hate the gym, and therefore don't use the gym. It's boring and mind numbing to me. I do other exercises. For example, I go to a bar every week that does dance lessons, I joined a sports league for the summer to force me to do running once a week, I like to go on hikes. If I have a weekend that's chill I go hiking for 2-3 hours. Then little at home things for muscle building
My health
Karate. It gave me something to learn so It kept my mind busy and gave a group of people I was accountable to.
It’s not about motivation.
It’s about going consistently enough to make it a routine, and finding something that you actually enjoy.
Force yourself to go for a month or two, and you’ll probably start to enjoy the feeling of exercise and the benefits it provides, and you’ll want to continue doing it.
Health Benefits, Feeling stronger, healthier, and more energetic motivates me to stick with exercise.
Heartbreak
Looking better naked. Better energy. Immune system boost. Better mental health. Being able to -- frankly -- fuck better, true for all genders.
Quality P-U-S-S-Y!
I lift 3 times a week and do aerobics 1week.
I do it to keep up with my kids so I can play with them: swimming, tennis, biking, playground, etc.
Also, it increases my sex drive and keeps up my dick game in the bedroom.
When I don't exercise, I have no sex drive.
Honestly for me I have a problem with overthinking things and trying to be too specific with planning things out which causes me to lose motivation when I can’t fulfill those plans for one reason or another.
So instead I don’t think about it. Like I used to just go straight home from work (I work a desk job). But I knew I needed SOME kind of physical activity in my life, so one day I just felt like going for a walk after work and I kinda liked it. So I just did it again the next day. And pretty quickly it just became a habit.
The key for me was to not think about it at all and to just let it happen, and especially not with any particular goal in mind. Eventually when it’s enough of a habit I’ll naturally want to set some kind of goal to it, so there’s no point for me to make a goal before I’m in the habit. That was genuinely all I needed to do.
Just start, dont give yourself the chance to think your way out of it, don’t commit to a goal you don’t know you can keep that will demotivate you if you don’t keep it, instead just start doing it and you’ll almost certainly begin to naturally form a goal in mind as you get a handle on what your comfortable limits are and what motivations you have beyond those limits are.
Obviously this advice may or may not apply to you, but it’s a simple mentality that’s done wonders for me forming a lot of good habits that I likely never would have formed had I spent too much time thinking about how and when I would start and how I’d keep up with it.
Nothing motivates me, will ending my life soon
Somedays there's no motivation. Somedays you've gotta just do it knowing it is making you a better, healthier person. Just make it part of your pattern no matter what. If you've got time to post on Reddit you can get a quick workout in. People make time for the things they want to make time for.
Once you've been at it for a while you won't want to miss a day. The mental and physical benefits are unlike anything else.
It takes about 3 weeks to really start getting into any new habit. If you can push through the first few weeks to get to a month or two it will stop being something that feels like a chore when you do it, and start feeling like something that makes you feel bad when you don't do it.
It's also really important to work it into your schedule in a way that makes sense, so you do it as part of your daily routine without needing to think about it very much (like you would with your daily shower or commute, for example). eg if they have a gym near or on your way to work or home, work it into your daily work schedule if you can, so it becomes more automatic.
Also, go easy on yourself when you start. When I've started after not doing it for awhile I've gone almost a full week between the first and second workouts to really get that first workout stiffness and pain out of my body before turning it into a routine. This helps cut down on negative reinforcement which can kill your new workout habit before it starts.
I'll also start with doing lighter workouts (less sets/reps/weight/time spent) than I plan to do 2 months or so down the road, because a big part of building a new habit like this is the intangibles of it - finding time, traveling to and from the place, etc, not just the workout itself, so building the habit for doing the intangibles at first without the extra pain of working yourself to exhaustion, can help avoid negative reinforcement while you're building your basic workout habit.
If you feel yourself not wanting to do it on certain days you can use mind tricks too like telling yourself you'll just drive to the place and back without working out. If you go through the trouble to get ready and drive there, once you're there there's a good chance you'll feel like doing it at that point (and if you don't and just go home, that's ok too actually - it helps reinforce your habit to some degree at least). This is especially true if you listen to motivating music on the way there.
Don’t go from 0-100. Don’t start trying to go every day if that’s not realistic. Do 2-3 times a week and don’t make excuses. You need 3 months to really notice a difference in how you feel so add your session time to your calendar like any other appointment you can’t miss. It’s non-negotiable time you have set. Realistic time you can stick to.
Routines turn into habits, and once they become habits, it's much easier to achieve what you planned for.
Having fun and not doing too much at one time. 15-20 minutes of light exercise you have fun doing each day is better than going balls to the wall for a week and giving up
Discipline is awesome but exercise should not feel like punishment
doing something you enjoy! for years i forced myself to go to the gym but it was sensory overdrive with the lights, smells, noises, etc. i found hot yoga and it was so peaceful, dim, quiet, etc. i looked forward to going even if i wasn't feeling great bc it made me feel better
I found a routine that works with my life, I'm able to hit the gym over my lunch hour. And because it fits my routine it takes very little motivation. I used to be so down on myself for not getting up at the ass crack of dawn "like everyone else who is a true grinder", and I have a young family so evenings are not an option, and I'd like to relax at night for me time. Yes it's only a 20 to 25 min work out, but 5 days a week and it makes me feel good all afternoon and I am seeing results. Just completed my first mini triathlon. Maybe that would help, set a performance goal date like a pay to play race to prepare for and do it with a friend for extra accountability?
I just want someone that finds me so attractive that they can stop asking me for sex
I think of my body as a mechanical clock and moving my body as winding the clock so it can tick for another day or two. Has proven less overwhelming than trying to picture long term exercise commitment. Also my dad started working out in middle age and now, I’m his 90s, still moves like a much younger person. I want that in my 90s, to be able to dance when a great song comes on. I’ll just keep winding my clock.
Motivation is overrated. It goes away or won’t be there everyday. . A good routine takes discipline more than anything.