Do You Lack the Motivation to Exercise

Today we will discuss simple strategies to tap into your lack of motivation (not just for exercise), and learn how to turn this common challenge into fantastic results!

Alright, let’s cut to the chase. You already know exercise is good for you. However, if you need a refresher on the benefits of exercise, let’s just say if the benefits were in pill form, it would be a trillion-dollar product overnight!

In the past 30 years, I’ve yet to meet someone who didn’t want the benefits exercise can provide. But, I’ve met MANY people who didn’t want to do the work needed to make it happen.

I’m also willing to bet that you don’t lack motivation. Yes, you heard me right! You are definitely motivated…you just haven’t found the right motivation for you to exercise. Here’s an example…

Would you be motivated to exercise if I paid you $1 MILLION for every workout you did

Most likely! How many millions would it take before you weren’t motivated anymore? 10? 100? 1000?

Now, let’s be very clear. I’m not going to pay you $1M per workout. If you find someone willing to do that, please let me know because I will join you! 

The point is that you just need to discover and tap into your unique motivation. That will be unique to you, and may even change over time. That’s fine and totally normal, but most people don’t make the effort to scratch the surface of their motivations.

HINT: It’s NOT to lose weight! 

Yes, that may be what you say…but I say it’s what the weight loss will do for you that you are really interested in. Aesthetic look, performance, personal fulfillment, professional growth, accomplishment? Something else?

You can lose weight by cutting off an arm, but it will not fulfill any of the above needs and desires. That’s what I mean about “thinking deeper” about your motivations. What is it you REALLY want?

Figuring that out is important. It will also provide you with some key insight into why you aren’t currently experiencing that outcome.

Let’s get back to exercise…

Understanding the Challenge

Before we can fix a problem, we need to understand it. Here are some startling statistics to set the stage. According to the World Health Organization (WHO), about 31% of adults and a staggering 80% of adolescents worldwide don’t meet the recommended physical activity levels. Physical inactivity is a major public health issue linked to obesity, heart disease, and type 2 diabetes, among other nasty outcomes.

Root Causes of Lack of Motivation

So, why do so many people struggle with exercising regularly? Here are some common culprits:

Perceived Level of Difficulty: A key part of the motivation issue is that people mistakenly believe that exercise has to be HARD! It doesn’t…and in the beginning, it SHOULDN’T!

Perceived Lack of Time: The classic “I don’t have time” excuse. Between work, family, and binge-watching the latest Netflix series, exercise often takes a backseat.

Negative Experiences: Bad memories from past workouts—whether it’s the pain of injury or just feeling out of place—can turn people off exercise faster than a bad date.

Psychological Barriers: Feelings of inadequacy, low self-esteem, and anxiety about performance or appearance can make the thought of exercising about as appealing as a root canal.

Lack of Enjoyment: If you see exercise as a chore rather than something fun, it’s no wonder your motivation is MIA.

Strategies to Overcome Lack of Motivation

Now, let’s get to the good stuff—how to break through these barriers and make exercise a regular, enjoyable part of your life.

1. Set Realistic Goals: Start small. If the thought of a 60-minute workout makes you want to crawl back into bed, aim for a 10-minute walk instead. Success breeds success, and small wins can build momentum.

With clients, I often start with an outdoor 5-minute walk. If after 5 minutes they want to stop, they can turn around and go back. That gives them 10 minutes total. Most of the time they feel better after 5 minutes and will keep going for longer.

2. Find Enjoyable Activities: Exercise doesn’t have to mean hitting the gym. Dancing, hiking, playing a sport, or even vigorous gardening can get your heart pumping.

The key is to find something ACTIVE that you love doing. Take 2 minutes right now and write down as many activities as you can think of. Even ones you’ve never tried, but are interested in trying.

3. Create a Support System: Working out with friends, and family, or joining a group can provide much-needed motivation and accountability. Social support makes exercise more fun and less of a solo slog.

There’s a reason that group activities are so well attended and that personal trainers have long-term clients. The accountability of another person is very important and strongly linked to consistency over time.

4. Incorporate Exercise into Daily Routine: Look for ways to sneak activity into your day. Take the stairs, walk, bike to work, or do a few squats while waiting for your coffee to brew.

Email me or comment and I will send you the 50-year comparison study. It’s how people can lose 1 pound per week without ever “working out”!

5. Utilize Technology: Fitness apps and wearable devices can be great motivators. They help you track progress, set reminders, and even compete in virtual challenges.

Or don’t use technology…it’s up to you. Some people like to go old school and write their workouts in a paper notebook. Whatever you choose, tracking your consistency, progress, and results is a key component for those who are motivated and inspired over the long term.

Real-Life Examples

Let’s take a peek into the lives of Jane and Mark to see these strategies in action.

Jane’s Story: Jane is a busy working mother who lacks the motivation to exercise and struggles to find time for it. She started with small, manageable goals—like walking during her lunch break. Gradually, she built up to jogging in the evenings. Joining a local running group provided the social support she needed, turning her routine into a rewarding part of her day.

Mark’s Story: Mark wasn’t a fan of traditional workouts, but he loved to dance. So, he joined a dance class. His passion for dancing kept him engaged, and he soon found himself looking forward to his “workouts.” The physical benefits followed naturally, and so did a boost in his mental well-being.

Final Thoughts: Embrace the Journey

Overcoming the lack of motivation to exercise is entirely possible. By understanding the root causes and implementing effective strategies, you can turn exercise from a dreaded chore into a cherished part of your routine. Remember, it’s all about setting realistic goals, finding activities you enjoy, creating a support system, and integrating movement into your daily life. Real-life stories like those of Jane and Mark show that with the right approach, anyone can build and maintain a healthy, active lifestyle.

The journey to consistent exercise isn’t about perfection. It’s about progress. It’s about finding what works for you, celebrating small victories, and forgiving yourself when you stumble. Think of it as a lifelong relationship with your body—one that requires patience, understanding, and a bit of fun.

So, what’s the next step? Get up, move a little, and smile while you’re at it. Remember, this isn’t just about adding years to your life; it’s about adding life to your years. Now, go out there and crush it! And if you need a little extra push, don’t hesitate to reach out to a coach or a friend to keep you accountable. After all, we’re all in this together, and every step counts.

Putting it into practice can sometimes feel overwhelming, so please remember that the coaches at FRESH! are here to support and encourage you. Reach out for a complimentary success coaching session where we will help you gain clarity on your goals, barriers, and motivations to succeed!

Just click here to book a time that’s convenient for you!