No One Is 100% Motivated to Work Out Every Day. Here’s How We Still Do It

Did you know that even people who exercise daily rarely feel like it before they start each workout? People who go to the gym are not 100% motivated to train daily, but know they will feel better even after a “bad workout.”

Ignoring the gym could be the heaviest weight holding you back from feeling your best. You may not “feel like exercising,” but exercise (in any form) may be the answer. You cannot think about fitness in the present tense. You must treat it like a short-term (daily) and long-term (decades) budget process that includes preparing for the future. Like a savings account, you are truly saving for the future by training today.

If you rely on your motivation to get up and do something, then stop. None of us is motivated to do things consistently all the time. One or two days per week, you may be excited to exercise in the morning. On other days, you must push yourself and ignore the inner voice saying to stay in bed, knowing you will feel better if you don’t skip your scheduled activity.

Here are some important considerations as to why today is a good day to exercise, even when you don’t feel like it:

• Getting as fit as possible in your 20s will help you avoid diabetes in your 30s.
• Adding exercise and eating healthy in your 30s will help you avoid a heart attack in your 40s.
• Staying active in your 40s will help you stay lean in your 50s.
• Staying active and lean in your 50s will make being active in your 60s easier.
• Staying active in your 60s will help you delay heart disease, some cancers, dementia and other chronic illnesses in your 70s.
• Being active in your 70s and 80s, with foundations of strength, balance and cardio conditioning built throughout the previous decades, will help you reduce the risks of falling, improve cognitive function, enhance mood, increase independence and have an overall higher quality of life.

All the above allows you to be mobile for family visits and other social gatherings, which are so important to your mental health and overall longevity.

In other words, finding the resolve to work out doesn’t have to hinge on how you feel today. Instead, by creating consistency (one day at a time), approaching each day with a mindset of flexibility, experimenting with new activities and building discipline through persistence, you can create a relationship with physical fitness in a few weeks. Remember, your success in health and wellness will not come from pursuing perfection but from the daily commitment to showing up for yourself time and time again.

Yes, even when you don’t feel like it.

Recognizing your tendency to avoid exercise is already a significant first step. But how can you shift that mindset and instill a stronger commitment to your health? It's crucial to understand that the issue often lies not in motivation but in habit formation. Finding the energy to work out can usually feel like the toughest challenge, especially when the initial urge isn’t there.

If you’ve ever grappled with this issue, you’re not alone. Many people share the same struggle: feeling caught in a cycle of procrastination, rationalizing their lack of exercise and questioning their willpower. Understanding this dilemma is the first step toward transforming it into a more empowered and proactive mindset.

If you realize this is your problem, developing a new and consistent routine is vital. At first, it does not have to be done first thing in the morning. Start by adding a 10- to 15-minute walk during your lunch break or other meals. Then schedule a time in the day for you to do something. This can be yardwork, walking around the neighborhood, doing chores in the house or stretching and calisthenics. But it needs to be scheduled, because if it is not in the schedule, it does not exist.

You can create a healthier version of yourself at any age. While desire plays a role in motivation, it isn’t the only factor at play. It comes down to realizing that motivation can be fleeting and inconsistent. Instead of relying solely on inconsistent moments of willingness, consider focusing on the practice of consistency -- no matter how small the task.

Establishing a habit creates a sturdy foundation that motivation can build upon but doesn’t necessarily have to dictate. Face it: It is nice to be motivated. It’s fun, too. You can use motivational days to help you build stronger habits that you can rely on when you are not motivated to do physical activity.

Try this strategy: One practical approach is to schedule your gym visits like any other work or family commitment. Treating your exercise routine as an essential part of your day removes the decision fatigue that often leads to skipping the activity. You don’t have to feel enthusiastic each day; you just have to show up.

Most days, you will find that just by giving it 10 minutes (warming up), any negative feelings about exercise go away. Approaching your workouts with this type of flexibility can lessen the pressure and make it easier to push through that tough initial barrier of not wanting to go. Many who regularly visit the gym report that the hardest part is often just getting there.

However, on days when motivation eludes you, give yourself 10 minutes to do your warm-up. Then, if you are still not feeling it, permit yourself to make a few changes to your workout to get something done. Some days, you may find that turning your planned routine into a mobility day is the more intelligent choice. Turning your jog into a walk may make more sense some days. Using the warm-up portion of your workout to determine these things is a helpful strategy.

Finding the resolve to work out doesn’t have to hinge solely on your motivation. If you've ever questioned your willpower or felt overwhelmed by the thought of working out, you’re not alone. But you don’t have to navigate this journey in isolation. Dive into the comprehensive articles at military.com/military-fitness, where you'll uncover practical tips and strategies to redefine your fitness goals and make exercise an enjoyable part of your daily routine. Transform your mindset and join a community committed to health and wellness today.

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