Ask anyone in the fitness industry, from pro athletes to personal trainers, and they’ll agree: "How do you stay motivated?" is one of the most common questions they hear.
While motivation feels great, it's a fleeting emotion that can't be relied upon for long-term success.
Here, we’ll explain the different types of motivation and, more importantly, share practical tools to build discipline and keep you consistent when that initial spark fades.
Jump to:
- Why motivation isn't enough
- Types of motivation
- Stay consistent and build discipline
- Set SMART goals
- Plan a routine
- Remove barriers
- Take your time
- Don't lose sight of what you've achieved and your goals
- Join forces with a friend
Why Motivation Alone is Not Enough
Motivation is great, but it's not enough for long-term success. It's completely normal not to feel motivated all the time. Even professional athletes go through periods where their motivation is low.
Recognising that we are human and that motivation comes and goes is the first step toward building a sustainable approach to your fitness goals.
A more powerful approach is to understand what truly drives you and then focus on creating the consistent habits that support those long-term aspirations.
Types of Motivation: Extrinsic vs. Intrinsic
Understanding where your initial drive comes from is essential for developing a long-term success strategy.
Motivation generally falls into two categories: extrinsic, which comes from outside, and intrinsic motivation, which is driven by internal feelings.
Extrinsic Motivation: Driven by External Rewards
Extrinsic motivation is when your drive comes from external rewards, such as a medal, a trophy, or the desire to fit into a particular outfit.
This type of motivation is great for getting started, but it is often not sustainable for long-term commitment to a workout routine.
If the external reward doesn’t come quickly, it's all too easy to lose the incentive and give up on your fitness goals.
Intrinsic Motivation: Driven by Internal Feelings
Another type of motivation is intrinsic motivation. This is the internal drive to achieve a goal because of the feelings or emotions you get from the process itself.
This includes the euphoria you get after a great session or the satisfaction of hitting a new personal best.
Focusing on these instant, positive feelings of internal gratification is a powerful way to stay motivated and develop a more sustainable relationship with your health and fitness.
Which Motivation Is Better?
While intrinsic motivation tends to be more sustainable, combining both forms can help you stay motivated and on track.
External factors, like a workout buddy or a personal trainer, can provide accountability, while internal goals, like achieving a new personal record, build long-term success.
The key is acknowledging that when motivation wanes, you need to rely on the discipline and habits you have built.
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Practical Tools to Stay Consistent and Build Discipline
Motivation comes and goes, so having practical strategies in place ensures you remain committed, disciplined, and consistent even on your "off" days.
The journey to build discipline takes time, but these practical tips can help you overcome common obstacles that arise when your initial drive is low.
1. Set SMART Goals and Be Realistic
SMART goals ensure your aspirations are specific, realistic, and truly tailored to your lifestyle and current capabilities.
The SMART framework helps you maintain motivation over time by focusing on detailed, achievable steps.
To use the framework for your fitness goals, break them down into short-term, mid-term, and long-term timeframes:
S: Specific – Don’t just aim to "get stronger," aim to "deadlift 100kg." M: Measurable – Choose goals you can track, such as lifting a target weight or completing a 5k run. A: Achievable – Set the bar high, but not so high that it leads to burnout. R: Relevant – Ensure the goal aligns with your overall long-term aspirations. T: Time-bound – Give yourself a deadline to create a sense of urgency.
Remember that SMART goals are easily adaptable to reflect your changing needs and circumstances, ensuring they contribute to your long-term success.
Find out more about SMART goals here:
How To Set SMART Goals
2. Plan a Routine and Build Consistency
Consistency is key, so plan your training schedule by factoring in the specific exercises, classes, and equipment needed to achieve your SMART goals.
Being realistic about when and where you will train makes it easier to adhere to your workout routine.
To help build discipline and consistency, consider the following:
- Do online research to find a training style that you genuinely enjoy.
- Speak to personal trainers or coaches who specialise in your specific objectives.
- Choose activities and environments that make you feel comfortable and motivated.
- Prioritise a schedule you can stick to, even if it starts small.
Choosing activities you enjoy will help you stay committed, and before you know it, you will have built the discipline needed to hit your targets.
3. Remove Barriers That May Stop You
We all make excuses, so proactively identify and eliminate potential barriers before they get in the way of your long-term success.
Time, budget, and competing responsibilities are common obstacles, but planning around them is the best way to ensure you stay motivated and succeed.
If budget is an issue: Look for free home workout routine options, trials, or outdoor activities like walking, running, or cycling. If time is a factor: Focus on shorter, effective 20–30-minute sessions 3-4 times a week, remembering to "work smarter, not harder.” To improve adherence: Set aside time each Sunday to look at your calendar and schedule your workout routine for the week.
By being honest with yourself and planning to overcome these obstacles, you actively build discipline and commitment.
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4. Take Your Time to Introduce Exercise and Recover
Avoid going full throttle right away; ease into your workout routine gradually and focus on sustainability to prevent burnout and injury.
Consistency over intensity, especially at the start, will help you maintain your habits and achieve long-term success.
Remember that recovery is as important as the exercise itself, so ensure you build in rest days and listen to your body.
- Start with lower intensity and gradually increase your activity level.
- Incorporate rest days and consider a de-load week if you are feeling fatigued.
- Be flexible: if something isn’t working, it’s okay to adjust your plan.
- Give yourself time to figure out the best approach for your body and lifestyle.
5. Remind Yourself Daily of Achievements and Goals
Using positive reinforcement is a powerful tool to help you stay motivated and reinforce your disciplined behaviour.
Celebrating small wins helps build discipline and reminds you of the positive feelings that come from your hard work.
Try these tips to keep positive reinforcement front-of-mind:
Create visual cues, like pictures or quotes, and place them on your phone, fridge, or desktop to remind you of your fitness goals. - Take a moment each day to write down one thing you’re proud of yourself for.
- Focus on non-scale victories, such as improved sleep, increased energy, or better mood.
6. Join Forces with a Friend or Find Your Tribe
Having a support system is a form of powerful extrinsic motivation that can make your journey more enjoyable, inspire you, and keep you accountable.
Training with a friend, neighbour, or family member can add a fun, competitive edge to your sessions and make it easier to stay motivated.
If you don’t have a training partner, look into your local fitness community, where you can meet new people who share similar fitness goals.
When things get tough, a support system is there to lift you up and ensure you stick to your workout routine.
Take Home Message
Motivation is a fantastic kick-starter, but for achieving real, lasting changes and hitting long-term goals, you need more than a fleeting feeling.
The secret to long-term success lies in your ability to build discipline and consistency through practical strategies like setting SMART goals, removing barriers, and focusing on intrinsic motivation.
Be patient with yourself, embrace the inevitable "off" days, and remember that adjusting your approach is key to a sustainable, healthy lifestyle. You've got this!
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