How to Get Motivated to Work Out ▸ 7 Tips


“I’m so tired. I’m too stressed out. It’s cold and wet outside, and the sofa is so cozy…”

We get it! It is a challenge just to throw on your workout clothes, let alone to start tackling your fitness goals.

Yes, there’s always a great reason not to work out. Some reasons are 100% valid, and you should skip that run. But constantly excusing yourself from exercise is a dishonor to your body and mind. 

Our inner couch potato is often our worst enemy. It talks us into believing that a workout will feel much worse than it actually is. After all, you don’t need to run a marathon three times a week or prepare for a bodyweight training competition to be fit. All you need is a 20- to 50-minute run or workout – and it doesn’t even have to be every day!

It’s time to break those mental barriers and get your sweat on!

Sports Motivation: 7 Tips on How to Motivate Yourself to Work Out

1. Put Your Workout Clothes On

Don’t think about it, just get dressed – it’s the best way to get motivated to work out. You’re less likely to plop yourself on the couch after having put your workout clothes on. Choose athletic gear that fits you and makes you feel good when you wear it. Whether it’s bright colors, completely black, or anything else, so long as it makes you feel powerful, it’s perfect!

Write Down Your Feelings After Your Workout

Keep a little journal and write down how you feel after training. If you track your workouts with the adidas Running app, you can also add a note to each activity. That way you can go back and take a look at which workouts make you feel best for sports motivation and workout ideas.

Don’t use adidas Running yet? Download the app to keep track of your workouts.

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Exercise helps

We’re often tempted to skip sports activities because we’re tired, busy, drained, or have a massive to-do list. But exercising actually makes all of that easier – because of endorphins! Exercise releases hormones into our bloodstream that make us more alert and positive. Plus, there’s the mental benefit of knowing that you’ve done something good for yourself, despite the odds.

3. Variety Is Key

Don’t do the same workout all the time. Keep your mind and body curious about what’s next by mixing it up!

You can swim, go for a run, a bike ride, or do some bodyweight training using the adidas Training app. This is a great way to make your workout routine more fun, so you will stick to it long-term.

Whether it’s yoga, HIIT, or a core workout: the adidas Training app gets you moving!

4. Put Workouts in Your Calendar

If you put your workouts in your calendar every week, you won’t run out of time. Think of these as appointments with yourself. You’ll see that planning helps you get motivated to work out by helping you prioritize it within your schedule.

5. Surround Yourself With Motivation

You also need to hang around with people that make you feel capable of reaching your goals. It can be helpful to write down your fitness goals and motivational quotes where you can see them every day.

6. Group Fitness Is Fun

Working out with friends makes everything better!

It’s so great to combine exercise with social time – your friends can motivate you and help you push through a tough workout. Find something that you all enjoy doing, and meet once a week to do it!

7. Food Matters

When you eat food with low nutritional value or not enough food, your body doesn’t get the energy it needs. You’ll feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. Eating well will help you to achieve your fitness goals.

Post Workout Snacks

Try a delicious vegan post-workout shake with peanut butter after exercising:

In a Nutshell: You Need to Train Your Motivation Like a Muscle

Remember: every day is different.

Sometimes you may feel totally motivated to work out. Heck, you could run an ultramarathon if you tried! 

On other days you might just feel like a couch potato.

That’s totally normal and okay. Just don’t forget that it’s about finding the right balance between sports and self-care.

Remember that you’re the gatekeeper of your health. You set your own fitness goals based on your own needs, and you should listen to your body in the process. Set SMART goals, remember the great reasons for exercise, plan ahead, eat well, and respect the process. 

Keep your eyes on the prize and train your sports motivation like a muscle. You’ve got this!

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