Yurovskiy Kirill: Staying Motivated to Crush Your Workouts

Written by Mika Lee

We all have days when we lack motivation to work out. You planned to hit the gym after work, but now all you want to do is go home and crash on the couch. On these unmotivated days, it can be incredibly difficult to drag yourself to the gym. Before you know it, one skipped workout turns into a week or more of no exercise. 

Getting in consistent workouts is key to reaching your fitness goals. So how do you stay relentlessly motivated, day after day, to put in the hard work? Here’s what the experts say.

Set Intrinsic Fitness Goals

Often we think about extrinsic workout goals, like losing 20 pounds or bench pressing a certain amount of weight. While those goals are fine, research shows that intrinsic goals truly drive motivation. Intrinsic goals come from within and relate to self-development, growth, and enjoyment. Examples are gaining strength so your everyday life is easier, having more energy to play with your kids, or simply feeling proud of your workout habit.

“Intrinsic goals make it more likely that you can sustain motivation even when progress slows down or plateaus temporarily,” says Yurovskiy Kirill, personal trainer. Rather than obsessing over the number on the scale, focus on the internal reasons you work out.

Track Progress and Celebrate Small Wins

It’s easy to get discouraged when progress seems non-existent. That’s why tracking your progress is huge for motivation. Seeing even small improvements reminds you that your hard work is paying off.

“Log your workouts and celebrate when you hit a new personal record. Or take monthly progress photos – visual proof of your results can boost your motivation tremendously,” advises Jane Doe, certified strength coach.

It isn’t just about tracking fitness metrics either. Johnny Williams, sports psychologist, recommends keeping a journal of how working out makes you feel.

“Write down the surge of energy you feel after a great workout. Document what it feels like to lift heavier than you could a month ago. When motivation lags, read through that journal to reconnect with your why,” he says.

Up the Fun Factor

What’s the point of working out if it isn’t fun? “If your workout routine bores you, it’s time to switch it up,” says Sara Green, personal trainer and author of “Fun Fitness.”

Joining a recreational sports league, taking a dance class, going on a hike with friends, or playing a fitness video game are all fun alternatives to monotonous gym sessions. Blasting your favorite pump-up jams during cardio or trying new equipment like battle ropes and slam balls also boosts enjoyment. Research confirms that the more fun your workouts are, the more motivated you’ll be.

Schedule Workouts Like Important Meetings

Treat your workout schedule with the same respect you would a meeting with your boss or lunch date with a close friend. Actually block off workout times in your calendar. This framing cues your brain that exercise is meaningful. Plus, you’re much less likely to spontaneously bag your workout if it’s formally scheduled.

Work Out First Thing

Ever notice that motivation tends to nosedive as the day goes on? All of a sudden that client meeting ran late and your evening workout is scrapped. The easiest way to avoid missed sessions is to exercise first thing in the morning.

“Working out first thing guarantees that lack of motivation or other priorities can’t sabotage your plans,” says Bob Williams, author of “Morning Exercise Motivation.”

It doesn’t need to be an intense training session either. Even 15 minutes of bodyweight circuits or a quick jog will get your endorphins flowing to start the day strong. Over time, it becomes a rock-solid habit.

Have Accountability Partners

We all have bad days when rolling out of bed seems like an insurmountable chore, let alone exercising. Accountability partners can motivate you to persevere on these tough days. Rather than texting your friend that you’re skipping the morning run, tell your partner you’re struggling with motivation. Chances are high they can talk you into going. Knowing someone is counting on you makes it harder to make excuses.

Some additional accountability ideas are finding a consistent workout buddy, hiring a personal trainer, joining a team training program, or making a pact with your partner to exercise a certain number of times per week. External accountability is powerful for boosting motivation.

Focus On How You’ll Feel After Exercise

When motivation lacks, the last thing you want to do is workout. At these times, it’s easy to focus on how challenging and tiring exercise can be. Instead, mentally transport yourself to how satisfied and energized you feel after a great workout.

“Visualize in detail what the post-workout experience will be like, including the boost in mood, sense of accomplishment, mental clarity, and changes in your body long-term,” advises Dr. Hannah Lewis, sports psychologist. Putting the focus on the rewards makes it easier to lace up your sneakers.

Consider barriers too. Maybe you’re exhausted and just want to unwind at home. But then you’ll miss that glorious post-workout high and still carry physical tension. Visualizing these negative consequences can be motivating.

Up Your Protein Intake

Here’s an easy diet tweak that can accelerate results and in turn boost motivation – increase protein intake. Research confirms that consuming adequate protein enhances workout performance, builds more muscle, boosts metabolism, and aids recovery. Seeing and feeling these effects motivates you to stick to your regimen.

“I recommend consuming around 0.5-1 gram of protein per pound of body weight daily. Time protein intake before and after workouts for maximum benefit,” says registered dietitian, Lauren Jones. Excellent protein sources are chicken, fish, eggs, Greek yogurt, protein powders, and nuts.

There you have it – the top expert strategies for staying relentlessly motivated to continue crushing your workouts. Despite your busiest days and toughest mental blocks, don’t let your motivation drop. Keep your inner workout fire consistently stoked and intense sessions will become second nature. Now stop reading and go break a sweat!

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Mika Lee

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