Exercise is a vital part of life. It is important for our overall health and well being. Regular exercise can help reduce stress and improve mood, regulate sleep patterns, promote cardiovascular and respiratory health, enhance immune function, and much more.

However, even though there are many benefits, do you find that you’re lacking the motivation to exercise on a regular basis? I can assure you that you’re not alone. Here are 10 tips that can help you get motivated, maybe even excited, for your next workout.

1. Watch TV

Do you ever find yourself choosing TV over a workout? Well, you may not have to choose between them. Many gyms have equipment such as treadmills, stationary bikes, and elliptical machines with built in TV screens that are connected to the internet and/or cable.

Or if you have some workout equipment at home, why not situate it in front of the TV? And if that’s not an option, you can always grab a tablet (my treadmill has a built-in stand for my iPad).

So hop on your treadmill, turn your TV/iPad/tablet on, and by the time you’ve finished an episode (or two) of your favorite show, your workout is over. Trust me, the time flies! How’s that for motivation?!

2. Exercise with a Friend

An image of two women giving each other a high five while exercising together

Exercising with a friend, whether it’s going out for a walk in the park or hitting the gym, will allow you to hold each other accountable. Plus you can have some social time while you workout!

3. Join a Class

Don’t have a friend to work out with, but still need a push to get started or to keep going? Try joining a class. Rec centers often offer a number of different exercise related classes at a low cost. These include yoga, spin, and personal defence classes.

And if you need some extra motivation to actually go to a class you signed up for, pay for a class that is non-refundable. Chances are you’ll go when you know your money will be wasted if you don’t show up.

Who knows, you might make some new friends too.

4. Hire a Personal Trainer

If you feel like you need a personal motivator or some help finding what exercises work best for you, think about hiring a personal trainer. Depending on your needs and goals, this can be short term or long term.

A personal trainer will give you customized one-on-one coaching, and can help you on your journey toward achieving the results you want.

5. Make a Playlist

An image of a woman on an exercise machine at the gym wearing headphones and listening to music

Music can be a great motivator (does the training montage in Rocky IV come to mind?). It can lessen perception of fatigue, as-well-as improve endurance during low to moderate intensity exercise.1 So before your next workout session, make a playlist of some of your favorite up-beat tunes to listen to while you exercise.

6. Set Realistic Goals

Whether you keep them in your head or write them down on paper, create realistic, attainable goals for yourself. It’s all about taking baby steps; no one is going to reach their ideal weight or be ready for a marathon overnight.

And if you don’t reach a goal, don’t be too hard on yourself or give up.

7. Set an Alarm

Do you have trouble getting yourself out of your warm bed early in the morning to exercise? Here is a way to ‘trick’ yourself into getting up and exercising.

Instead of setting it on your bedside table, put your morning alarm in a place where you have to actually get up to turn it off. That way you’re forced to get out of bed and start your day.

8. Schedule Your Workouts

Do you find yourself getting stressed out trying to find time each the day to get in a workout? Plan ahead and schedule a set time for your workouts each day so that you’re not always struggling to find time in your busy day to exercise.

9. Track Your Progress

An image of a woman writing in a journal

Keeping track of your progress can be a great motivational tool. There are a number of ways to track your progress when you are exercising on a regular basis. One example is to keep an exercise journal to keep a record of your progress and reached goals.

Alternatively you could use an app on your phone to log your exercise, of which there are plenty available for ios and android.

10. Do What Works for You

Find the type of exercise that works for you, and that you love doing. For me, walking, cycling, and yoga are what I love to do. I can attest to the fact that if you are enjoying the type of exercise you are doing, it will be so much easier to do every day and you will find it immensely rewarding.


1. https://www.psychologytoday.com/ca/blog/why-music-moves-us/201301/music-and-exercise-what-current-research-tells-us