Working out at the gym has many benefits, from brain health to physical health. But let’s face it - this does not always mean that it is easy to go to the gym. If you feel unmotivated to get into a workout routine, take a look at these pro tips to boost gym motivation.

1. Set Goals

Without goals, there is no direction. A clear objective can help you work towards something.

It's best to start with a realistic and achievable goal. Setting goals will give you a better indication of what you hope to achieve with your next workout and further incentivize you to complete your routine.

Map out the exact exercises you will be doing and the poundages you're shooting for, along with the number of sets and reps before your next workout.

Then use that plan as a starting point to move forward from on your subsequent workouts. For each workout moving forward, strive to achieve a little bit more (e.g., better exercise form, more reps, less rest time, heavier weights, faster times, and so on). 

Setting realistic goals that include clear landmarks will motivate you to work out and work harder to achieve your goals.

2. Create a Pre-Training Routine

Preparation for the gym is just as important as the workout itself. An effective pre-game strategy will get your head in the game and ready to attack the weights.

To start, make sure you have everything you need before you leave your home. You want to be well prepared and focused on making every rep count – not worrying about splitting your jeans on squats ‘cause you forget your shorts. So, make sure you’ve got your shaker cup, gym clothes, lifting straps, headphones, towel, workout supps and everything else you need to give it your all.

Speaking of workout supps, BCAA ENERGY is particularly effective on days when energy levels and motivation are low. BCAA ENERGY can be taken pre-workout to help optimize hydration, improve focus, increase alertness and improve motivation in the gym. Simply down a serving before training and kick it up a notch.  

Another pro trick is to visualize your workout success before doing it. Visualization is a simple, but effective way to improve motivation and keep you going to the gym. In fact, visualizing your sets before you do them has even been shown to significantly increase strength.

3. Find a Workout Partner

When your motivation is at its lowest, a workout partner can challenge and encourage you. Missing a workout becomes more difficult when you’re accountable to a partner, and they are holding up their end of the agreement.

In the case that you do not have any friends who want to work out, make some! Find people whose goals align with yours and motivate each other, whether that is at a fitness class or a Facebook group.

Having an accountability partner provides you with the feeling that another individual depends on you to attend, making you less likely to miss a gym session. Further, seeing your partner perform – lifting heavier weights – may motivate you even more.

4. Reward Yourself

While some are motivated by the goals of “weight control” and “better health,” this may not be enough of an incentive for others.

When it's not, the rewards for working out should be more tangible, like treating yourself to an alternate option to post-workout carbs (e.g., Skinny Cow ice cream or a handful of Swedish Berries). Or perhaps buying new clothing that's slightly smaller or tighter.

Extrinsic rewards are influential because your brain can hook onto them and affiliate them to the behaviour. Essentially, these rewards increase the odds of your workout routine becoming a habit.

Over time, this motivation can become intrinsic as the brain will associate sweat and pain with endorphins. Endorphins are those feel-good chemicals released in the brain and are associated with that rush after a great gym session. Once your brain recognizes that the workout is a reward, the extrinsic rewards will no longer be necessary.

5. Visualize the Benefits

Many have advocated positive thinking as a motivational strategy. This is when you visualize the benefits of working out. For some people, this may be imagining their bodies after the weight loss or how content you will feel once you see your muscles developing.

However, such visions are only compelling when they are accompanied by rational thinking. In a situation where you may feel too tired to visit the gym after work, it may be more realistic to decide how you can overcome this hindrance. In such situations, positive thinking may not be enough. It may be more rational to make a plan instead of switching to morning workouts instead of after work.

If you’re considering skipping your workout, try sitting down for a moment and envisioning how you will feel after and how you would be closer to your end goal.

Your mindset is everything. Remaining positive and not letting impediments become impossibilities will contribute towards a favourable outcome.

Summing It Up

Whether you’re agonizing over a weight loss plateau or starting a new workout routine, workout motivation can sometimes be hard to come by. It is essential to ensure that this lack of reason does not prevent you from achieving your long-term goals. Setting goals for the gym, finding a workout partner, preparing for your workout, rewarding yourself, and positive thinking can all be ways that you can boost gym motivation and be one step closer to achieving your goals.