We’ve all been there: you know that exercise is healthy, and you really should get off the couch, but you just don’t feel like working out. Maybe you’re tired, feeling cold, or just don’t have the energy to get started. Luckily, there are ways to get yourself moving (you’ve got to start preparing for that obstacle run!). Below, you’ll find 10 tips to motivate yourself, even when you absolutely don’t feel like working out.

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Why you don’t feel like working out

When you don’t feel like working out, it can be tough to get started. The good news is that there are several reasons behind this reluctance, and the great part is: it’s possible to overcome it.

 

  1. Lack of sleep: Insufficient sleep can mess with your hormones, leading to fatigue and reduced motivation to work out.
  2. Stress: High stress levels increase cortisol, which can cause fatigue and demotivation.
  3. Uncertainty about progress: If you don’t see fast results, it’s easy to feel discouraged. Your brain craves instant rewards, which can make staying committed tough.
  4. Unpleasant experiences: If you dislike exercising, staying motivated becomes harder. Try finding activities that you genuinely enjoy.
  5. All-or-nothing mentality: The belief that exercise must be intense to be effective often leads to procrastination. Even short sessions are better than none.
  6. Unclear goals: Without clear, measurable goals, staying motivated is more difficult. Setting specific goals helps you stay focused.
  7. Comfort zone habits: Your brain is wired for automatic habits. Breaking out of your comfort zone takes time and effort.

What to do when you don’t feel like working out?

It’s essential to set small, achievable goals and find enjoyment in movement. By changing your habits and mindset, you can increase motivation and stay consistent with exercise. It’s not just about willpower—it’s about creating effective habits.

10 Tips to Get Moving When You Don’t Feel Like Working Out

Don’t feel like working out? You’re not alone. Sometimes, people feel blocked, and that guilt can be overwhelming. But the good news is, there are simple ways to break through this barrier. Exercise can be enjoyable and achievable, even when you’re feeling stuck.

 

Here are 10 practical tips to help you get moving and reignite your motivation—even on those challenging days. If you need an extra push, check out these badass gym quotes to get yourself fired up! 💪

 

1. Start Small

Don’t feel like working out? Start with small steps. You don’t need to work out for an hour to make a difference. A 5-minute walk or some quick stretches can be enough to give you the energy to keep going. If you feel like doing more, that’s great! If not, at least you’ve done something—and that’s progress.

 

2. Choose Activities You Enjoy

Exercise should never feel like a chore. Find something fun, like dancing, hiking, or a group class such as yoga or boxing. When you enjoy what you’re doing, it doesn’t feel like a task—it feels like a treat.

 

3. Set Out Your Workout Clothes

Preparing your workout clothes and sports shoes the night before makes it easier to get started. When you wake up or come home, put on your workout gear right away instead of your casual clothes. It helps set the right mindset, even if you’re unsure about working out.

 

4. Schedule a Set Time

Make exercise a regular part of your day by scheduling a specific time—whether it’s early in the morning or right after work. Once it’s in your routine, it’ll feel natural, and you won’t have to think about it.

 

5. Work Out with a Friend

Exercising with someone else adds fun and accountability. You won’t want to let your workout buddy down, and you’ll encourage each other to push harder during your sessions.

 

6. Focus on How You’ll Feel Afterward

It can be tough to get started, but think about how great you’ll feel afterward. Exercise boosts your endorphins (or even adrenaline!), making you feel happier and more energetic. Picture that feeling and use it as motivation.

 

7. Keep It Simple

Don’t overcomplicate things. You don’t have to run a marathon. If you don’t feel like working out, make it easy for yourself. Try a short functional training workout at home, start running, or follow a YouTube video. That way, you won’t have to leave home to hit the gym.

 

8. Set a Specific Goal

Not feeling motivated? Aim for a specific goal, like signing up for a Strong Viking obstacle run! Goals provide something to look forward to and a sense of accomplishment once you reach them. We even offer a handy training plan to help you reach your goal.

 

9. Use Music or a Podcast

Music or a good podcast can make working out more enjoyable. The right tunes can help you get into the zone, while a podcast can distract you and make time fly.

 

10. Reward Yourself

After you’ve worked out, reward yourself! Treat yourself to something small, like a delicious post-workout meal, a relaxing bath, or an episode of your favorite show. Creating positive associations will help make exercise something you look forward to.

Sign Up for an Obstacle Run

Having a deadline can be the perfect motivation to get moving. Sign up for one of our obstacle runs, and you won’t have any excuse to stay on the couch. Not enough motivation? Sign up with friends or family and help each other stay fit while embarking on an amazing adventure. Get your tickets through the button below.

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