31 Ways to Motivate Yourself to Exercise

“80 percent of success is showing up.” - Woody Allen

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.

How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Wanna look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Nuff said.

What are your motivations? Let us know in the comments.

If you liked this article, please bookmark it on del.icio.us or vote for it on Digg. I’d appreciate it. :)

Also see:

31 Ways to Motivate Yourself to Exercise

Photo by SuperFantastic

“80 percent of success is showing up.” - Woody Allen

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Wanna look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Nuff said.

What are your motivations? Let us know in the comments.

If you liked this article, please bookmark it on del.icio.us or vote for it on Digg. I’d appreciate it. :)

Also see:

Posted on 19 October 2007 in Fitness, Health Tip Day |
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Comments (40)

Productivity Blog Says:

October 19th, 2007, 6:12 am

I train in the morning. I wake up before work and I go to the gym. If I had to do it alone I will not exercise everyday. But since I have a great workout partner I get motivated by him and the other way round. Workout partner is the best thing you can..

Great stuff Leo ;)

Dirk Says:

October 19th, 2007, 6:31 am

“Most of this post was written in my head as I exercised.” Absolutely true for me, besides most of the other points you mention. Theres no better way to clear your thoughts and make up your mind than a good long run.

Say Hello Beard Says:

October 19th, 2007, 7:36 am

I find the weather conditions very motivating. Especially Spring and Fall.

Jeniffer Says:

October 19th, 2007, 7:39 am

I find success stories are great as well, and posting stuff on my blog means that I’ve just told the world, so now I have to come through. Great tips!

Dan Lennon Says:

October 19th, 2007, 10:20 am

I also find reading to be very motivational. One book that I found made me really want to push myself was Ultimate Fitness by Gina Kolata.

Presently, I’m using the ’sign up for a triathlon’ method of motivation and boy is it working. It’s certainly given me good reason to hit the gym 4 times/week rather than 2 or 3. Posting it on my blog is the icing on the cake in this case.

I wrote a review of Ultimate Fitness if you want to know more: http://runningwithit.com/?p=6

gerryc Says:

October 19th, 2007, 11:29 am

my absolutely top motivator that got me started was that i was going to need to keep up with my (now 2 yrs old) grandaughter. my exercise is to walk 5 miles per day and it has transformed my life! and i do keep up with my granddaughter who I call Energy Girl!!!!
I now keep it up for me.

Ryan Says:

October 19th, 2007, 11:52 am

why not simply say “being attractive”? including “to the opposite sex” excludes those who are attracted to, and want to be attractive to, folks of the same sex (or both). be mindful of ways that everyday language or assumptions can create a sense of exclusion for some members of you audience.

Harry Chittenden Says:

October 19th, 2007, 13:18 pm

I’m glad that your number one motivator wraps itself around the word “feel.” If you ask a group of long-term exercisers what keeps them going, the word “feel” will pop up more often than any other. “It makes me feel better.” “I don’t feel good unless I exercise.” “I feel less stressed.”
So I argue that your entire motivational scheme should be based on simply feeling better. Furthermore, design your exercise so that in fact it does make you feel better. If you are not feeling better, or worse, you are bedraggled, in pain and exhausted, you will probably either quit or hurt yourself and be forced to quit.
So join the winners and motivate yourself to exercise by making sure it makes you feel better.

Eugene (Editor, Varsity Blah) Says:

October 19th, 2007, 13:47 pm

Great post! My motivation for exercise has always been about looking as good on the outside as I feel on the inside. With that kind of reason behind me, getting up at 5am really is a no-brainer!

Duncan Says:

October 19th, 2007, 14:24 pm

I find that my GPS + Motionbased.com is very motivational for outdoor activities. You can see every metric you could imagine from heart rate to speed to elevation etc etc… So trying to beat your high score is always fun! I blogged about this a while back here: tinyurl.com/2q99kf

http://preview.tinyurl.com/2q99kf

Leo Says:

October 19th, 2007, 15:16 pm

@Ryan: You’re right, of course. Thanks for pointing that out. Sometimes we don’t think about these things, and it takes someone else to point out assumptions we’re making that we shouldn’t make. I appreciate that.

Holly Says:

October 19th, 2007, 20:44 pm

I just turned 45. I recently got a gym membership and have been going daily. I’m still working out at a fairly “lame” level, but my primary motivation is that I view exercise as “insurance for the future.” At 45, you’re options are to start taking care of yourself more diligently, or begin the slow downhill slide. Exercise and diet makes me feel like I’m doing literally “everything I can,” to improve my future life. I know my future self will thank me later.

Dustin Says:

October 19th, 2007, 21:12 pm

The most motivating thing for me to work out would be watching a movie with a bunch of fit guys. Sitting down and watching the movie 300 makes me want to have 8-pack abs, huge shoulders, a V back and bulging forearms. Eight months later, I do. I weigh 160, bench press 185 twice, and can run 3 miles without hardly picking up my breathing. Watching what you eat and exercise does wonders.

David Says:

October 19th, 2007, 22:18 pm

One they forgot: Checking out hot girls at the gym.

Lawrence Cheok Says:

October 20th, 2007, 1:12 am

Hi Leo,

I’ve added you to my list of tags to join in Alex Shalman’s “Caring Compassion Charity”.

The idea is for you to write about something you’re passionate about. You would link to me and I would link back to the originator. It’s a good way to build networking. You can find my article post here:
A Purpose Driven Life

Christine Says:

October 20th, 2007, 2:28 am

I am riding and racing mountain bikes. I have been training with a coach since the beginning of this year. He helped me to win two race series and loose over 20lbs=2 dress sizes.
He gives me a daily work-outs and I log them on the computer. I have never worked that hard but it has been SO REWARDING!!!
It is something I do by myself for myself an it is better than any therapy….

slob2runner Says:

October 20th, 2007, 8:09 am

I find it the most motivating when it’s raining, the more the better, snowing, freezing cold or scorching hot.

I might be crazy, but if Im out running and starts raining I get a rush. It’s a rocky balboa kind of thing.

This said by a 33 years old guy who had never (never-ever) run in his whole life and weighed 104 kgs a year ago, I couldnt even tie my shoelaces without panting. Now I’ve been running for more than a year 5 days a week, 10 kms a day. At first, some friends use to come with me, but lasted only the week. That motivates me more, being the only one still going.

I started running in series of 5 minutes. 1 min running (couldnt barely make it at the beginning), 4 walking; next week, 2 min running, 3 walking, and so on… in no time I was running for 20 minutes straight, and the rush of the achievement was fantastic, then I was adding time and distance progressively, and now I just feel like I could be going on forever.

My weight now is at 85 kgs and still losing weight. I eat and drink whatever I want: sweets, pastries, chocolates, meat, pizzas, hamburguers, no matter what I eat, I still lose weight. Last two weeks I was working abroad and couldnt go out running, ate like a pig whatever I wanted in those buffetts at the hotel, and came home to see that I had lost 3 kgs!! My doctor says it’s my methabolism boosted up because of the exercising.

My legs look like the ones of a proffesional footballer and I had to buy all new clothes cause the old ones are too big. I’ve gone two trouser sizes down, from a 36 to a 32. The slimmest I had ever been was when 16-17, and I was a 34.

And all this said by a 20-a-day smoker. 40 on weekends.

From slob to fit, main positive points:

- My health has improved a lot. I havent been sick (not even a cold, and I live in effing London) since I started running. My heart rate has gone down from 86 to 60. Blood pressure, down as well. Colestherol, down.
- The feeling that now I can do whatever I set my mind to. Nothing’s impossible. If I (me, my old slob self) can/could do it, I (and anybody) can do it.
- I used to bring myself down saying “I cant do that”; be it studying a degree, pulling a hot woman, make new friends, find a new and better paid job. Not anymore. Its unbelievable the confidence you get when exercising: “Just do it”. Maybe cheesy, but true.
- The energy I have now to do things.
- I sleep like a baby.
- The look on your friend’s faces. The look on those girl friends who used to have me for a couch potato slob. You notice how now they get closer to you in parties and smile to you in a different way. That’s a nice feeling. Being liked. It had been so many years I had forgotten what it looked and felt like.

I encourage anyone to wear up the running gear and give it a go. No matter your age, weight or however you feel about yourself right now. You dont need to pay the gym’s fees and then feel guilty about not going. It’s for free and only takes half an hour of your day at the beginning. Run early if you are a morning person, run in the evening if you are a night one. You start and finish at your own home. A nice hot shower, your favourite dinner and a great feeling is waiting for you. Treat yourself properly after a good exercise. Just go out and do it. You wont regret it and will be hooked to it!

Chris Says:

October 20th, 2007, 11:42 am

I think the best thing I’ve found to motivate myself to exercise is to do something fun. I’ve always had trouble keeping a running schedule, but I picked up mountain biking this year and now it is without a doubt the best part of my week. Biking, skiing, windsurfing - do something that will get you hooked!

Ravi Vora Says:

October 20th, 2007, 13:56 pm

Great article. My motivation right now is being able to be a 300 Spartan for halloween. So, I’m off to work out!

PJ Says:

October 20th, 2007, 14:30 pm

Reading this post inspired me to heave my hungover carcass off the sofa and hit the running trail around my local park for 40 minutes. I felt great afterwards and it reminded me how exercise can be a blast with the right attitude. I can’t think of a bigger compliment than that! Thanks

Rick Says:

October 20th, 2007, 14:40 pm

In terms of #3 (Calories Burned), it’s surprising how different exercises burn calories at different rates. You can easily look up different exercises on my exercise page at http://calorielookup.com/exercise. Just pick an exercise from the list, and then put in your weight and how many minutes of exercise to see.

Rick Says:

October 20th, 2007, 15:27 pm

Someone let me know that the url in my above posting got broken by the auto-formatting. It should be:
http://calorielookup.com/exercise (no period).

Thanks.

Nick Mortensen Says:

October 20th, 2007, 21:59 pm

I took my bathtub and placed a rack of shelving in it. I get extra storage in my bathroom now and I have to go to the healthy club if I want to shower. Seems drastic, but I’ve lost 45 pounds. At first, I’d just go to the health club to shower, but little by by little I worked up to an hour long weight/cardio routine.

Also, my water bill is next to nothing.

Another added bonus is that it has kept girlfriends from nesting. If they can’t take a shower at your place, they ahve to go home at least once a day.

tandoori_fury Says:

October 20th, 2007, 22:17 pm

I’m normally pretty svelte, but every once and a while I fall off the wagon. Or I get lazy. After a while, my belly starts to itch. Not the whole thing, just the underside… where the bottom of it has grown to hang over my belt buckle. This is pretty much a dead giveaway that it’s time to get off my ass and back into fighting shape. It never takes more than a month to see proper results, because I get so motivated by this that I drastically change my diet and activity levels and stick to it till something else derails me at work.

Lou Says:

October 20th, 2007, 22:47 pm

If you don’t get out and get it done today, it will be harder to get ou there tomorrow.

guest Says:

October 21st, 2007, 4:05 am

strange mixture of “old things” and some that won’t work anyway

do it, or don’t

Mark Says:

October 21st, 2007, 20:02 pm

Leo,

Some way through I read Ryan’s comment, & your subsequent correction. I have no problem with what he says, but please - this is your blog, you speak with your voice, and the post is about your motivations to exercise. We all take different messages from this blog, and as one of your 19,000+ feedburner subscribers I personally don’t want to hear politically correct, ‘offend noone’ posts. I think many would agree we want to hear what you have to say, from your unique and very valuable perspective.

Some of my best friends are gay. I respect them and love them for their friendship, their courage in what is still a biased society, oh - many things. But that’s a different issue. Please keep to your own voice, and let those who disagree find another. Goodness knows, there’s plenty of choice on the web.

Leo Says:

October 21st, 2007, 20:26 pm

@Mark … I hear what you’re saying … but I agree with Ryan. If I can try not to alienate others, i should … especially if it doesn’t hurt what I’m writing about. Your point is noted, however. :)

Marc Says:

October 21st, 2007, 22:43 pm

I prefer bike instead of the car or the bus to go to work. It takes me about half an hour twice a day, precisely the same as in car and way less than by bus. I feel really energized in the morning and I found funny to look at the stopped cars in traffic. When I’m back home, my daily exercise is done and I can relax and do whatever else. By the way, I got rid of that excess fat…

Gustavo Arizpe Says:

October 22nd, 2007, 0:30 am

Sauna right after the workout. I just love it. It’s such a wonderful, relaxing reward, than I sometimes feel like I’m going to the gym mainly for the sauna, and the workout is the prize I have to pay to get it.

palindrome Says:

October 22nd, 2007, 15:52 pm

32. Watching fat people. This is helpful before you become fat. Watch them wheeze after walking 30 yards. Listen to them complain about how unhappy/unhealthy/unattractive. Realize that this could be you, if you’re not careful. Get out and exercise.

DuMaNue Says:

October 23rd, 2007, 15:43 pm

My problem is not workout to slim, but workout to buff up, Im skinny, I used to be buff but due to school and a busted neck and shoulder I lost alot of weight, currently Im 6′2″ 185lbs., I have a tendency to lose weight not to gain weight, I cant seem to get excited about going to the gym as much as I do want to, and the shoulder/nec problem doesnt help at all…

Travis Says:

October 26th, 2007, 14:26 pm

It’s been a while since I peeked at the site, Leo. Very glad to see you are still kicking butt and passing out great advice. That’s a comprehensive list you have there, and the fact that it’s 31 days means a tip for each day of any given month. Awesomesauce!

Mike Truesdale Says:

October 26th, 2007, 17:06 pm

I found this site through Digg and really enjoy it. I mostly enjoy reading things on weight-loss and exercise and so forth. I lost about 50lbs. 2 years ago and have kept it off ever since and stayed motivated through some of these but mainly others’ success stories. Since I lost my weight, I’ve gotten into shows like Made, The Biggest Loser, shows about fat camp, etc. that I never would have been into before. I even wrote my own weight-loss guide but its far less serious and way more comedic, bordering on offensive, but for those with a loose sense of humor, hopefully you’ll enjoy.
http://www.easyontheice.com/?p=62

But, in all seriousness, self-betterment and sites like this are just awesome. Keep up the good work.

심재훈 Says:

December 22nd, 2007, 9:01 am

고마워요.
사실 운동계획을 세우지만, 그리고 그것을 고집스럽게 해보려고 하지만, 살다보면 어느새 동기부여가 되지 않아 멈추곤 했습니다.
당신의 멋있는 동기부여 방법은 간단하면서도, 상당히 도움이 되는 방식이군요.
감사합니다.

Insanity540 Says:

March 4th, 2008, 3:35 am

Found this blog thanks to Digg… amazing. I had to link it to my little pathetic blog because in the vain hope that people read it, I hope they come to this one :)

All great motivation tips for exercising, but in particular I have to say that slob2runner’s comment is motivating in the sense that it pretty much describes me to a tee…

Thanks for all the Zen posts… my work friend and I are now becoming pseudo-zen people by reading all your interesting posts.

Ashok Says:

March 17th, 2008, 9:35 am

Hi,

Greetings from India!

I enjoyed reading your post, especially the part about being able to play with your grand children..

muggs Says:

March 18th, 2008, 14:31 pm

guess what? your judgemental state, i’m sure is keeping you from a lot of things-i’m skinny as hell, want to beef up, and guess what? i wheeze when i’m over excerted-look at you and see your defects before others,and your problems may go away

Get Six Pack Abs Says:

March 20th, 2008, 11:51 am

I think you are right. Thanks for the great tips as always.

Tad Says:

March 25th, 2008, 4:30 am

Leo,

I’m a big fan of the before picture. If you actually are able to complete a transformation, it is amazing to see the results. The most I’ve ever need to lose was 20 lbs. but the pictures seemed night and day.

Tad
http://growingintoyou.com/

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