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How to Stay Motivated When a Fitness Slump Hits

Updated: Apr 25, 2023

The dreaded workout slump, we've all been there, when nothing you seem to do will get you back to the gym. Maybe the joy in your workout routine is gone, or you missed a day, or you aren't seeing the results you want.

Whatever the reason is, fitness slumps can eat away at your motivation. Here are a few ways you can gain that motivation back, and keep it too!

woman stretching

Motivation Fundamentals

Motivation is at the core of fitness; it is your desire and reason to do a certain thing. Finding out what motivates you is key to following through on your plans and achieving your goals. A few motivation elements include setting goals, staying disciplined, and having fun.

Set Goals

Decide what your fitness goals are, and everything else will stem from there. Try using SMART goals:

  • Specific

  • Measurable

  • Attainable

  • Relevant

  • Time-bound

Many times, we end up abandoning our goals or losing motivation because they're too broad, and therefore hard to keep up with. Make it easier for yourself and create a SMART goal that you're able to stick to and have control over.

For example, it can look like, "I will participate in cardio training 3 times a week for the next 2 months."

Once you finish a SMART goal, set another one!

Stay Disciplined

Now that you have your goals set up, how do you stay disciplined enough to keep them? A great way to do this is by creating a routine for yourself. Routines are beneficial for a variety of reasons, including structure, consistency, organization, and self-care. Writing down a detailed version of your fitness routine can help you stay disciplined and reach your goals! But remember, flexibility is just as important as keeping your routines. Be kind to yourself and do your best if your routine is disrupted! Life happens and adjustments can always be made to accommodate.

Have Fun

Although setting goals and staying disciplined might sound rigid and boring to some, it doesn't have to be that way. You can incorporate fun into your workout plan to keep the motivation alive and well by spicing up your exercise routines with activities you enjoy! If your goal is to perform cardio training and you love to ride bikes, that can be part of your fitness regimen. If you love music and dancing, take a cardio dance class.

9 Tips to Stay Motivated

Mix up your workouts

  • If you have been doing the same workout for a while, boredom is bound to hit. Try mixing up movements, activities, and even the time of day you are exercising!

Find an exercise you enjoy

  • If you're more of a sports person, incorporate some recreational sports activities into your workout routine so that you enjoy it more.

Freshen up your fitness wardrobe

  • A study shows that clothing really does influence your behavior and thoughts because it carries symbolic meaning. By wearing athletic clothes you love, it may boost your confidence in your abilities because you look the part. Not to mention the desire to show off your new threads!

Get a workout buddy

  • Exercising with a friend can inspire you to step up your game, whether you have a competitive spirit or not; workout partners keep you accountable and even make exercising more fun. Exercising is also contagious - in a good way. Studies have shown that exercise is socially contagious, meaning that the more active people you are around, the more likely you will become active.

Find a community

  • If you can't find anyone you know to join you in your fitness journey, there are plenty of opportunities to meet new people and groups of like-minded individuals to support you. A community of people behind you is extremely beneficial in motivation, accountability, enjoyment, and socialization. Wondering where to start? Look no further, Fit Societe has an amazing inclusive community that is dedicated to its members' goals and success.

Remember how you feel post-workout

  • It's not always easy to get up and work out, it takes a lot of discipline and motivation, but remembering that satisfying post-workout feeling may help in times where motivation is lacking. Many studies have proven that exercise can manage your moods, and help with depression, anxiety, and stress.

Reward yourself

  • If the intrinsic motivation of feeling better won't get you up and moving, try an extrinsic motivator! After you work out or accomplish a goal, reward yourself with your favorite treat, a new piece of clothing, or really whatever you like to keep yourself going.

Get a recovery method

  • When starting a new fitness regimen, you might be tired or sore, that's normal, but finding a recovery method that works for you is essential to preventing burnout. That can look like a protein shake, a healthy diet, or even regular massage therapy. Anything that helps to refuel and revitalize your body after exerting it is great!

Seek a personal trainer

  • If all else fails and you can't find it in you to stay on track, but really want to stay in shape, try personal training! Here at Fit Societe, your personal trainer will create a custom plan built just for you, train you in using gym equipment, and show you what exercises to do, when to do them, and for how long. 1-on-1 training sessions will not only help you show up but reward you with results!

Need That Extra Push?

Fit Societe is here for all of your fitness needs, from personal training to group classes to nutrition. Our fitness coaches will provide you with a custom plan suited for your fitness goals to help you stay motivated and see results. Book a free consultation today to get started!


Ariela Liberman is a Marketing Associate and a staff writer for Fit Societe, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness.

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