Motivational Tools to Get Back in the Gym

man who takes Progentra working out in gym with weight plates

We all need a little push every now and again, especially when it comes to the gym. It can be hard enough to find time in your busy schedule to get the gym, let alone have enough motivation to go. No matter how much of a gym goer you truly are, here are a few motivational tools to help you get back into the gym.

Why? Why are you going? What are your goals? How important are they to you? Questions like these usually make you go, “ugh fine, I’ll go.” This may not be the perfect way to get yourself into the gym, but it is a way to get you to finally get up and go.

Be positive

After convincing yourself, try to be positive going into the gym. Think of all the ways that this will benefit you and help you to reach your body goals. Think about how you can overcome whatever is making you dread the gym and how much you will appreciate yourself after you have overcome your obstacle.

Body appreciation is important

Appreciate what your body can do, not what it can’t do. Think back to the beginning when you were struggling just to make it 10 minutes on a treadmill, now I’m sure you are way past where you were in the beginning. Remember that even little accomplishments, like lifting five more pounds, or being able to do five more reps, is a big accomplishment. It means that your body is growing and strengthening and even if it feels small it is so, so big!

Stop comparing yourself

Get off the internet. The fitness models on social media can be great if you are looking for ideal body motivation, but you need to remember that it is their job to look like that. They literally get paid to spend hours a day in the gym working on that perfect body. Don’t get me wrong, you can use them as inspiration for what you want for your body, but remember that they literally spend their time working out, so don’t be so hard on yourself.

Make a plan

couple doing barbell squats in gymMaking a plan can be one of the best ways to help get yourself back into the gym. Once it is written out it will be easier to visualize and see what you want for yourself. You should start small and work your way up. Even if you used to be an avid gym goer, if it’s been long enough you won’t be able to go into the gym with the same intensity as before.

Talk about your plan

Sometimes it can be helpful to talk about your plan with others. By telling others about your plans you will be more likely to stay accountable. I mean, you don’t want to overshare to the point that they dread talking to you, but sometimes they can be helpful and want to help you stay on track for your goals.

Motivate yourself every day

Try leaving yourself notes, or try a vision board, to have a reminder of why you are doing this every day. You can motivate yourself every day with little things that you do for yourself. Even just a reminder in your phone can help.

Quit your bad habits

Bad habits don’t only include smoking and drinking. Do you need a frappe, with three shots, and whip cream every day? Now, that is a sugary wakeup call. You could start by switching out your sugary morning drink with tea, or even black coffee (don’t worry a little creamer won’t hurt). By becoming aware of bad habits like these, along with any serious ones, you will be better able to make the decision to change them for the better.

Create good habits

You can easily change some of your bad habits into good ones. Once you start to change the little things in your life, it will be easier to change bigger things in your life. If you start small, like changing your coffee in the morning, you can start in on bigger diet changes. Try adding more protein to your diet, like lean meat and fish, for example.

Be mindful

A good workout consists of a mental game. You need to be just as mindful as you are physical while in the gym. If you are thinking about what you’ll do next, instead of keeping your mind on what you are doing in the moment, your workout will reflect that. You will get a better workout every time if you are keeping your mind on the task at hand.

Self-care is important

man resting after gym workout and happy with ProgentraSelf-care is one of the most important things to do for yourself. No matter if you are an avid gym goer or just go every once in a while, self-care before and after workouts is very important. Make sure that you are stretching and resting as much as your body feels like it needs to.

Take rest days

You should be taking at least one or two rest days a week. Your body needs it to stay healthy and strong. Now, these days you should still be somewhat active, like going for a walk, but you do not need to spend your time in the gym on these days. Rest days are an important part of a healthy workout routine.

Check the excuses

It can be very easy for us to start making excuses to not go to the gym. Life can get in the way sometimes, but you should still be able to find some time to be active during the day. You should be spending at least 30 minutes in the gym about four days, or more, a week. Even if you can’t make it to the gym, you can probably still hit 30 minutes of workout time at home or in your office. If this seems totally impossible, think about doing five, 5 minute intervals to hit your 30 minutes a day.