How to Get Motivated to Go to the Gym

Purchasing a gym membership is a great way to gain access to fitness equipment, join classes, and meet high-quality personal trainers. However, many people buy memberships and rarely use them. To stay motivated to visit the gym more regularly, you can try several strategies like rewarding yourself, socializing with others at the gym, and keeping your gym bag in a convenient place.

Buy audiobooks and reserve them exclusively for gym sessions. Studies have shown that committing to listening to audiobooks only while working out can encourage people to visit the gym more consistently. Choose an audiobook that you really enjoy to motivate yourself to keep going to the gym.

• If you’re not into audiobooks, you can create a movie watchlist and only allow yourself to watch those movies while exercising, such as when walking on the treadmill or using the elliptical machine.
• You could also consider making a playlist of songs you only listen to at the gym. Compile your favorite tracks and commit to listening to them exclusively while working out.
• Alternatively, you could replace the audiobook with a radio program to listen to at the gym. Choose fun programs to make your workout more enjoyable.

Plan rewards for yourself. Knowing that you'll be rewarded for your efforts can serve as strong motivation. Set aside time to design your own rewards for hitting certain gym attendance goals each week or month.

• For example, you could reward yourself with a new bottle of glitter or rent a movie if you make it to the gym five times a week, or treat yourself to a manicure or a trip to the movies if you hit 20 workouts in a month.
• Choose rewards that will truly motivate you and commit to receiving them only if you meet your workout targets.

Calculate the costs of not going to the gym. Gym memberships can be pricey, and not using them is a waste of money. If you're motivated by financial loss, take a moment to figure out how much money you’re losing by skipping workouts or not attending regularly.

• For example, if your gym membership costs 200,000 VND a month, skipping one week means wasting 50,000 VND, and if you only go twice a month, each session costs you 100,000 VND.

Commit to working out or donate to charity. If the idea of losing a large sum of money is a stronger motivator than the gym costs themselves, try pledging to donate 2,000,000 VND (or more) to charity if you don't hit your gym attendance goal for the month.

• For example, you could commit to going to the gym 20 times a month or donate 2,000,000 VND to a local animal rescue center.
• Alternatively, if you're motivated by the thought of having to spend money on something you wouldn't want, you could promise to donate to something undesirable if you don't achieve your workout goals.

Think about the strongest motivation to work out. You might want to lose weight for better clothes, increased confidence, or improved health, but these reasons are often too vague to keep you going. Instead of focusing on general reasons, find a personal, specific motivator to push you to the gym.

• For instance, if you have children, your motivation could be, 'I need to work out consistently to set a good example for my son,' or you could look ahead and tell yourself, 'I need to look my best when I walk my daughter down the aisle on her wedding day, so I’m going to the gym today.'
• You can also use upcoming events to fuel your motivation. For example, you could say, 'I want to look my best for my high school reunion on its 10th anniversary, so I’ll work out today.'

Set goals for yourself. Having a clear fitness goal is an excellent way to maintain motivation to consistently hit the gym. Try setting your gym goals using the SMART method, which stands for Specific, Measurable, Achievable, Results-focused, and Time-based.

• For example, your goal might be to reduce your 5-kilometer run time by 2 minutes by the end of the month. This goal is specific, measurable, and achievable. You also know exactly when you’ll see the results (results-focused) and when the deadline is (time-based).
• You can work towards this goal by running 5 kilometers on the treadmill at the gym three times a week.

Engage in exercises and attend classes you enjoy. Working out becomes tedious if you force yourself into activities you're not passionate about. Instead, dive into fun activities that excite you and make you look forward to your gym sessions.

• Explore different classes at the gym, such as cycling, step aerobics, boxing, or high-intensity interval training (HIIT). If you don’t enjoy a class, try another one. You can also arrive a bit earlier before class starts to socialize with others, making your workout feel more engaging.
• Use a variety of machines, such as the treadmill, stepper, stationary bike, and elliptical machine.
• If your gym offers a circuit training model, consider giving that a try to see if it suits you.

Get to know the trainers and active members at your gym. Spending time chatting with trainers and regular gym-goers can make your workout experience more enjoyable. It also helps you feel more accountable since people will notice if you're missing in action. Greet trainers and fellow gym members every time you see them; after a few encounters, you may feel comfortable chatting and sharing more about yourself.

• For example, if you run into another member or a trainer on your way to the gym, you could say, 'Hey, I'm Nam! I'm feeling a bit lazy today, but I'm still pushing myself to hit the gym. How about you?'
• It’s also a great idea to find a workout buddy, either someone you meet at the gym or a friend who could use some help sticking to a regular fitness routine. You can text each other whenever you hit the gym or schedule workout sessions together a few times a week.

Wear comfortable workout clothes. Confidence in your appearance may be the ultimate goal you’re aiming for by sticking to a regular gym routine, so wearing workout clothes you love can provide an extra push. If you're still using old, uncomfortable workout gear, it might be time to treat yourself to some new outfits.

• For example, you could invest in a new pair of leggings or shorts, a workout top or tank, and a comfortable pair of running shoes.

Go to bed earlier to ensure you have enough energy for your workout. Fatigue is the main reason people skip their workouts. To avoid missing your training due to exhaustion, try to go to sleep a bit earlier than usual. Even an extra 30 minutes of sleep can make a big difference, helping you feel energized and ready for the gym instead of drained.

• For instance, if you normally go to bed at 11:00 PM, try going to sleep at 10:00 or 10:30 PM instead.

Prepare your gym bag in advance. Getting your things ready to go will provide you with more motivation. When everything is set, you'll have fewer excuses to skip the gym. Pack your gym bag and place it in a convenient spot so it's always ready when you are.

• If you plan to work out after work, keep your gym bag in your car or at your office. Don’t forget to pack your workout clothes, shoes, water bottle, towel, and some snacks.
• If you prefer to hit the gym in the morning before work, leave your gym bag near the door. Get dressed in your workout clothes and pack other essentials like your water bottle, toiletries, towel, and clothes to change into for work.