Wellbeing
3 Key ways to Improve your motivation for exercise
A woman tying up her shoe laces at a St Albans Personal Trainer gym

by | Mar 1, 2023

Motivation is a crucial factor in achieving fitness goals. However, it can be challenging to maintain motivation over the long term. Here are the top 3 techniques and strategies to help improve motivation to go to the gym and exercise.

  1. Set Specific Goals: One of the most effective ways to improve motivation is to set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Setting goals provides direction and a sense of purpose, which can help improve motivation.
     
    Research has shown that setting goals is an effective strategy to improve motivation to exercise (Teixeira, Carraca, Markland, Silva, & Ryan, 2012). When setting goals, it is important to choose realistic and attainable targets. Setting overly ambitious goals can be discouraging and lead to decreased motivation.

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  2. Find Intrinsic Motivation: Intrinsic motivation comes from within, and it is the most powerful form of motivation. Intrinsic motivation is driven by personal interest and enjoyment rather than external rewards.
     
    Research has shown that finding intrinsic motivation is an effective strategy to improve motivation to exercise (Ryan & Deci, 2000). To find intrinsic motivation, it is essential to choose activities that align with personal interests and values. For example, if someone enjoys playing basketball, they may be more likely to exercise by playing basketball rather than running on a treadmill.

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  3. Build a Support System: Building a support system is another effective strategy to improve motivation to exercise. A support system can provide encouragement, accountability, and social support.
     
    Research has shown that social support is an effective strategy to improve motivation to exercise (Sallis & Owen, 1997). Building a support system can involve joining a fitness group or finding a workout buddy. It can also involve seeking support from family and friends.

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In conclusion, improving motivation to go to the gym and exercise can be challenging. However, by setting specific goals, finding intrinsic motivation, and building a support system, individuals can improve their motivation and achieve their fitness goals. Remember, everyone is unique, and what works for one person may not work for another. It is essential to find what works best for each individual.

 

References:

Teixeira, P. J., Carraca, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78. doi: 10.1186/1479-5868-9-78

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. doi: 10.1037/0003-066X.55.1.68

Sallis, J. F., & Owen, N. (1997). Ecological models of health behavior. In K. Glanz, F. M. Lewis, & B. K. Rimer (Eds.), Health behavior and health education: Theory, research, and practice (pp. 403-424). San Francisco, CA: Jossey-Bass.

 

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