5 Tips for staying motivated to exercise

Staying motivated to exercise can be one of the biggest challenges when it comes to maintaining a consistent fitness routine. Life gets busy, energy levels fluctuate, and the temptation to skip a workout can feel overwhelming. At The Viking Coach, where I provide personal training in Halesowen, I’ve seen how difficult it can be to stay on track. But with the right strategies and mindset, you can keep moving towards your goals. Here are five tips to help you stay motivated, with an important reminder about the role of discipline in achieving long-term success.

1. Set Clear and Achievable Goals

One of the best ways to stay motivated is by setting clear, specific goals for yourself. Whether it’s losing weight, building muscle, improving your endurance, or simply feeling more energised, having a target to work towards gives your workouts purpose. Without a goal, it’s easy to lose focus and feel like you’re just going through the motions.

When setting goals, make sure they’re realistic and achievable within a certain timeframe. For example, rather than saying, “I want to get fit,” set a goal like, “I want to lose 5kg in the next three months by exercising three times a week and eating balanced meals.” Breaking larger goals into smaller milestones can also help you stay motivated. Celebrate each win along the way, no matter how small it may seem. At The Viking Coach, I work with clients to define and track their goals, ensuring they always have something to strive for.

2. Create a Routine and Stick to It

Motivation can be fleeting, but a solid routine is what keeps you consistent. Establishing a regular exercise schedule helps turn working out into a habit rather than a choice. Decide on specific days and times for your workouts and treat them as non-negotiable appointments with yourself.

Having a routine also eliminates the decision-making process, which can often be a barrier to getting started. When you know that Mondays, Wednesdays, and Fridays are your workout days, you’re less likely to talk yourself out of it. For busy individuals, scheduling workouts first thing in the morning can be particularly effective, as it ensures you’ve accomplished something before the day’s demands take over.

If you’re unsure how to structure your routine, consider working with a personal trainer. At The Viking Coach, I help clients build realistic schedules that fit their lifestyles, making it easier to stay consistent and motivated.

3. Find an Accountability Partner

Having someone to keep you accountable can make a huge difference in staying motivated. Whether it’s a workout buddy, a family member, or a personal trainer, sharing your goals with someone else adds an extra layer of commitment. When someone else is counting on you, it’s harder to skip a workout or lose focus.

Group fitness classes or team sports can also provide a sense of community and accountability. At The Viking Coach, I’ve seen how clients thrive when they have support from others. Regular check-ins, progress tracking, and shared victories all contribute to staying motivated and on track.

4. Keep Things Fresh and Fun

One of the quickest ways to lose motivation is by falling into a monotonous routine. Doing the same workouts repeatedly can become boring and make you dread exercising. To keep things exciting, try incorporating variety into your fitness plan.

Experiment with different types of exercise, such as strength training, cardio, yoga, or Muay Thai. Switching up your routine not only keeps you engaged but also challenges your body in new ways, leading to better results. At The Viking Coach, I design personalised training programmes that mix things up while staying aligned with your goals. From dynamic circuits to creative conditioning drills, there’s always something new to try.

Music is another great way to make workouts more enjoyable. Create playlists with songs that pump you up or help you stay focused during tough sessions. Podcasts and audiobooks can also be a great companion for long walks or steady-state cardio sessions.

5. Embrace Discipline Over Motivation

The final and most important tip is to understand that discipline matters more than motivation. Motivation is great when it’s there, but it’s not something you can rely on every day. There will be days when you don’t feel like working out, and that’s where discipline comes in.

Discipline is about showing up and doing the work, even when you don’t want to. It’s about prioritising your goals and commitments over fleeting feelings. The truth is, the most successful people in fitness (and in life) are those who can push through moments of low motivation by leaning on their discipline.

This doesn’t mean you have to push yourself to the brink every single day. It’s about consistency and building the habit of exercise into your life. Once you establish that habit, it becomes easier to show up, even on the hard days. At The Viking Coach, I remind clients that progress isn’t about being perfect; it’s about being persistent.

One way to cultivate discipline is by creating non-negotiable rules for yourself. For example, commit to working out three times a week, no matter what. Even if you’re tired or short on time, doing a shorter or less intense session is better than skipping it altogether. The key is to reinforce the habit, proving to yourself that you can keep going, regardless of how you feel in the moment.

Conclusion: Build a Mindset for Success

Staying motivated to exercise isn’t always easy, but it’s possible with the right strategies and mindset. By setting clear goals, creating a routine, finding accountability, keeping things fun, and prioritising discipline, you can build a sustainable fitness routine that supports your health and wellbeing.

At The Viking Coach, I’m passionate about helping clients in Halesowen and beyond stay motivated and achieve their goals. Whether you’re just starting out or looking to reignite your passion for fitness, I’m here to guide you every step of the way. Remember, motivation may come and go, but discipline is what will carry you through. Let’s build a stronger, healthier, and more confident version of you together.

Book your FREE coaching call today!