8 practical tips to stay motivated and consistent with training

When you start training, you feel excited and motivated to achieve your goals. But after a while, you start getting bored and you lose the motivation to workout consistently.

This problem faces almost every beginner who wants to get in shape. But this doesn’t mean you have to be one of them. Here are some practical tips that I tried personally to keep me consistent with working out and dieting:

1- Track your progress

The best motivation for anyone is seeing your body changing and getting closer to your goal. But if you look in the mirror every day to see if there are any changes, you won’t notice any.

The reason behind this is in your mind as it only notices the big changes, so if you are making baby steps toward your goal, your mind won’t notice it as you check out your body every day.

Therefore, the best way to track your progress is by taking pictures of yourself every week or month and comparing each picture with the previous one. This way you will remember how you were looking and how far did you go from the beginning.

2- Have a gym partner

A lazy gym buddy can make you lazy and skip workouts if he doesn’t feel like working out today.

On the other hand, a committed gym partner can motivate you and help you path through the days in which you feel tired and bored.

Just remember to pick a gym buddy who already has been training consistently for more than a year and has some experience with working out and dieting to help you with building your own workout and diet plan.

3- Hire a personal trainer

Having a personal trainer is an alternative option if you can’t find a good gym partner, and I know that you have to pay extra money for a personal trainer but it’s worth it.

A personal trainer will make the hardest part of your workout journey (which is building the workout and nutrition plan) the easiest part.

He will build a personalized workout plan and nutrition plan for you, and all you have to do is workout and eat as he tells you.

He will also motivate you to push hard at the gym and keep you on track with your diet to achieve your goal as soon as possible.

4- Workout in the morning

At the end of the day, our energy levels drop and we get tired. That’s why most of us feel lazy to workout at night.

Also, this drop in energy will mess up your performance at the gym, so even if you make it to the gym, you won’t be at your best to get the most out of your workout session.

Therefore, working out in the morning might be a good idea to get done with your training before getting into your long busy day.

5- Choose a nearby fitness center

Going to a nearby fitness center can make it easier for you to stay consistent with working out even if this gym isn’t that good.

Let’s say you want to buy something and you are too lazy to move. Will you go to the nearest grocery store or a too-far-away one?

Even though this nearby store could be more expensive or selling less quality stuff, you will always choose the nearest store especially if you are too lazy to move.

The same idea goes for working out. When you are tired or just too busy, you might feel it’s too hard for you to drive for an hour to work for another 2 hours.

Related: 5 Rules to follow if you are looking for a new fitness center

6- Cut down the workout duration

I know you always see people work for two or three hours every day, but this isn’t the best way to workout, especially for a beginner.

If you are a beginner, you don’t have to workout that long as you are just getting started and your muscles will respond to any type of new physical activity.

Also, a long workout session every day will make it so hard to stick to your training. Therefore, keep your workout session duration under 1 hour per session and only perform 3-4 sessions per week.

This way you will be making good progress toward your results and also not wasting a lot of time at the gym.

7- Make small changes

If you are someone who never trained or dieted before, and you start training and eating too little every day, trust me you will quit soon.

Humans are adaptive creatures which means we like to do the same things every day. Therefore, if you spend most of your day sleeping and eating unhealthy foods, it will be too hard for you to change all that at once.

So, instead of turning your life upside down, take baby steps toward your goal.

You can easily do that by making small changes to your diet and working out only for 2 or 3 times a week. And you keep replacing your bad old habits with new good ones a bit by bit until you reach your goal.

8- Watch motivational videos

This tip I do it every day before working out.

What I like to do is as I am eating my pre-workout meal, I watch some workout motivation videos for my favorite fitness celebrities and remember why I started working out and what I want to achieve.

This could work for you too.

Just try the next time you have a workout session to watch a motivational video of your favorite fitness models working out or listen to a motivational speech. And trust me it will give you a great pump to workout and to change not just your body but your whole life.

The final and most important tip I can give you is to stay patient and don’t rush the results. Most of us lose motivation because we expect too much too soon. And building muscle doesn’t work that way. You have to give your body enough time to grow and deliver the physique you always wanted.

What you need to know…

Staying motivated on your health and fitness journey can be challenging, but it’s important to remember that motivation often comes from consistent actions rather than fleeting inspiration. By setting clear goals, breaking them down into manageable steps, celebrating small wins, and surrounding yourself with a supportive environment, you can maintain the drive needed to achieve lasting results. Remember, progress takes time, and it’s okay to experience ups and downs along the way. Stay patient, stay focused, and most importantly, stay committed to your long-term vision of a healthier, stronger you.

Frequently Asked Questions (FAQs)

1- What are some effective strategies to stay motivated in my fitness routine?

Consider setting clear goals, creating a schedule, and finding a workout buddy.

2- How can I maintain motivation when progress feels slow?

Focus on celebrating small victories, reassess your goals, and remind yourself of the reasons you started.

3- What role does goal setting play in staying motivated?

Setting specific, measurable, and achievable goals helps track progress and provides direction.

4- How can I overcome workout plateaus and stay motivated?

Try changing up your routine, setting new challenges, and reflecting on your progress to reignite your motivation.

5- Is it important to track my progress to stay motivated?

Yes, tracking progress helps you see how far you’ve come and can boost your motivation to continue.

6- How can I stay motivated when I’m feeling tired or busy?

Prioritize self-care, adjust your workout schedule, and focus on the long-term benefits of staying active.

7- What are some motivational tools or apps that can help me stay on track?

Apps for tracking workouts, setting reminders, and connecting with a fitness community can be helpful.

8- How can I stay motivated when I don’t see immediate results?

Understand that fitness is a long-term journey, and focus on the process rather than just the outcomes.

9- How do I stay motivated during periods of injury or illness?

Focus on recovery, set realistic goals for your current situation, and stay connected with your fitness community.

10- What should I do if I lose motivation and feel like giving up?

Reevaluate your goals, seek support from friends or a coach, and remind yourself of your initial reasons for starting.