Raise your hand if…
- You have never joined a 6am workout class
- Your tennis shoes stay in your closet for weeks at a time
- The exercise clothes you bring on vacation with the best of intentions typically languish, unworn, in your suitcase
If these statements do not apply to you, you can close this tab. Go enjoy your six pack abs.
If you agreed? I’m right there with you.
Since I left the days of daily basketball practice, figuring out how to incorporate exercise into my life has felt complicated. There have been times when I consistently worked out 3 or 4 times a week. And then I have gone months in between workouts.
It feels like I should know better. I don’t actually dislike working out. In fact, when I convince myself to do it, I mostly enjoy it. And then there are all these benefits to exercising, everything from strengthening your bones, to making you more productive at work, to increasing your confidence, to preventing you from murdering people.
But unfortunately, I have never been able to convince myself to leave a warm cozy bed for a morning run because it will improve my cardiac health. I’ve never pushed through that last set of lunges because it will help prevent osteoporosis. Those things are nice and all, but I need something more when the couch is calling my name after a long day of work. And since less than one in 4 people gets as much exercise as recommended, I’m guessing it’s not just me.
Maybe you agree. Maybe you want to feel your best. Maybe you want a clearer mind. Maybe you want your pants to fit better. And still, maybe you just cannot find motivation. I got you.
Here are my top 10 (totally doable) tips to get yourself to work out
1. Figure out what’s stopping you.
Are you exhausted when you get home from work? Strapped for time because a small child eats up your every spare second? Worried that you’ll be the weakest one at the gym?
You can’t fix a problem you won’t admit. Once you realize what’s holding you back, only then you can start making small steps to address it. Can you get up an hour earlier? Do ten minutes of yoga while your tiny human naps? Repeat the mantra “I am allowed to take up space” while wait for the guy bench pressing your body weight to finish his reps?
2. Start small.
When I am feeling reluctant to get back into a workout routine, I’ll start with a short yoga video a few times a week. It reminds me that sweating won’t make me melt, and it’s a feel-good entry back into the world of workout clothes. That baby step makes it easier for me to ramp up my level of activity.
So commit to one class a week. Go for one walk around the block after dinner. Finish one sun salutation when you wake up in the morning. Just do one thing.
3. Make a plan.
If you decide that you want to exercise, you’re going to need a plan. And no, “lift weights 3 times a week” is not a plan. Which moves are you going to do? What days are you going to go to the gym, and at what times?
I’m a big advocate for writing workouts in my weekly calendar. As I make my to-do list for the week, I make a checkbox for each workout I hope to complete. (Because I’m a weirdo, checking off a box is about as much reward as I need to keep me motivated.) I’ve also realized that my workout routine has to flex as my schedule shifts. When I was teaching full-time, I was already getting up at 5:45am and couldn’t justify an earlier wakeup call. So I worked out immediately after school. Now, I don’t get home from work until after 6:30pm, so I’ve shifted workouts to mornings instead. Find what works for you.
4. Find a buddy.
There are so many ways that exercising with a friend can help motivate you to work out. You’re less likely to flake if you know someone is counting on you. It makes exercise double as social time. You have built-in encouragement – or commiseration – when things get tough.
When my sister and I lived in the same city, we went to a weekly Zumba class together. Both of us felt better when we had a buddy to chat with before class (and to laugh with when we got hopelessly lost). We’d catch up on each other’s lives while we cooled down. Whenever I’ve run any kind of race, I’ve had a friend or brother sign up with me. The accountability helps me not wimp out. Plus, it’s nice to know someone else is also putting in the miles.
You can still benefit from accountability, even if you don’t live in the same city as your workout bud. Decide together which days you’re going to work out and hold each other accountable over text. I’ve heard of people who have accountability group chats – when they don’t want to work out, they can count on their buddies to convince them.
5. Search for a workout you actually enjoy.
For the love, if you hate running, don’t force yourself to be a runner. If hot yoga makes you feel like you might suffocate, don’t keep going to CorePower. You will never sacrifice Netflix time for something you hate to do.
I’m open to trying tons of different workouts, but I seem to rotate back to yoga, Zumba, HIIT workouts, lifting, and running. I genuinely like all of these. And when I find myself getting bored, I switch it up.
So what sounds not abysmal to you? A tap dance class? Going for a walk? Hiking on the weekends? Doing a 20-minute HIIT workout in the privacy of your own bedroom? Find your thing.
6. Sign up for a race or challenge.
This is extra potent if you’ve put money down for it. Both Adam and I agree that we’re terrible about running regularly unless we have a race on the calendar. We both wanted to get more in shape this fall, so we signed up for a half marathon. When we went on our first few runs, I felt terrible. I would probably have quit if I hadn’t just dropped money on race registration. And now I’m glad I stuck it out.
7. Prep beforehand.
Eliminate any excuses. If you’re working out in the morning, set out your clothes. (Some people even sleep in their workout clothes. That’s not my jam, but you do you). If you’re bringing your gym clothes to work, pack your socks and deodorant the night before. Have your running route planned. Queue up your podcast. Make every possible decision beforehand so nothing gets in your way.
8. Listen to something you love.
Obviously, you know this. My favorite running tip this season has been choosing an audiobook I’m excited about, then only listening to it when I’m running. It makes the miles go by faster. (This is my pick, if you’re curious.)
9. Watch for progress.
Especially progress that isn’t centered on your appearance or on the scale. No fickle, subjective measurements of achievement for you, my friend. (Because those will not motivate you to work out, that’s for certain.) You deserve something better. How far can you run now? Are you less tired at the end of that killer Zumba song? How many more pounds can you lift? If you can see that your efforts are actually doing something, you will be more motivated to continue. If you’d like to reward yourself when you reach a certain point in your progress, more power to you.
10. Be kind to yourself.
Here’s the thing. Exercise – or even just thinking about exercising – might make you feel all the feels. And that’s okay. Let yourself feel. If you feel frustrated with the lack of visual progress, that’s all right. If you feel mad that you can’t run as fast as your husband, I empathize. If you’re frustrated that you’ve avoided this for years, that’s okay.
But you need to be nice to yourself. Berating yourself for your slow mile pace, or the shape of your thighs, or that missed workout on Wednesday will get you nowhere. Acknowledge those feelings. Talk it out, or cry, or hit something (kickboxing class?!). Then remind your feelings that they get to come along for the ride, but they don’t get to drive. And keep making baby steps forward. Each step, no matter how small, counts.
Which of your favorite tips to motivate yourself to work out did I miss? Tell me in the comments, or message me on Instagram @annaleighsaxton!
P.S. Want more tips for normal adult things that just feel tricky? Check out this post on meal planning.