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5 Tips To Max Out Your Workout Motivation

Monotony can be a workout buzzkill. Maintain a high level of exercise enthusiasm with these five tips to help you power towards progress.

Do gym sessions have you stuck in a rut? If you find yourself more drawn to scrubbing out the bathtub, mowing the lawn, or continuously waiting until next Monday to start getting your fitness on track, it's time for a change.

Mind you, it's perfectly normal for your motivation to wane at times. Even the most dedicated people who power through workouts and track their diets have the occasional slip-up. The difference is that people who seem "naturally motivated" have a few sneaky techniques under their belt that help fuel their progress.

You too can become one of "them" as long as you know how to structure your program. Follow these five tips to fire up your workout and reach your target results.

1 / Refresh Your Playlist

There's absolutely no denying it, music plays a pivotal role in workout motivation. Not only has self-selected music been shown to increase performance during explosive exercise, but one study from Ohio State suggests that listening to music while exercising might improve verbal fluency and overall mental performance1. Tune in to benefit both your body and brain.

Most people come to a halt as soon as the music stops, so a fully charged Mp3 player is essential. Branch out from the basics and make sure your motivation holds strong by continually refreshing your playlist. Seek new music that keeps your energy up. Aim for songs that meet the recommended 120-140 beats per minute (BPM)—the pace that roughly corresponds to the average person's heart rate during a workout routine.

If you've been listening to the same songs for a while, change them before they lose their "pump-you-up" appeal. Find some fresh new music to get you excited to hit the gym again.

2 / Watch Any Motivational Personal Trainer

Imitation is the sincerest form of flattery. While you might not be able to afford a personal trainer, turning to the Internet for some pre-workout fitspiration is a great way to pump up your motivation level.

The advent of YouTube lets you easily locate just about any sort of video that inspires you—whether that is an instructional how-to, a compilation of 'mirin-worthy photos, or a demo by a strong, powerful trainer you admire. Watch one or two videos before you hit the gym and, chances are, you'll give a much better effort.

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3 / Try a Pre-Workout Supplement

The next must-do if you want to keep from falling off the workout bandwagon is to try out a pre-workout supplement. If you have never used a pre-workout product before, you don't know what you're missing. If you've been using the same one for years, it's time for a refresher. The supplement industry constantly changes, and companies come out with new and improved versions and formulas of existing products.

Whether you're after more power, more energy to combat fatigue, or improved mental focus and concentration, you can find a pre-workout tailored to your specific needs.

4 / Set Specific Workout Goals

While it's great to work toward that six-pack, or post photos of giant biceps on your vision board, short-term goals are paramount to your success. When you only focus on that long-term objective far off in the distance, it becomes much easier to skip a session or have one too many cheat meals. Take some time before you start each workout session and choose one or two specific things you want to accomplish during that workout. This way, your workout has greater meaning, and you have a real reason to hit the gym.

What's also great about this technique is that after each workout is completed, and you successfully accomplish the goal you set out to do, you'll experience a huge boost to your self-efficacy. You increase your belief that you can dominate any workout you set out to achieve.

5 / Try One New Exercise Variation per Workout

Finally, change things up if you want to see significant improvements to your drive and desire. Try adding in one new exercise variation per workout.

New exercises keep you interested. We all seek variety in our routine and, if it's not being met, we're likely to skip a session. One slight change is often all you need to create the variety your mind craves. There is no need for extensive planning. A change could be as easy as using a different grip placement on the bench press or using a wider stance for your full-depth squat sets.

An additional benefit to using this technique: it prevents you from hitting that dreaded plateau. Having ongoing change added to your workout program is going to be vital to ensuring your workout success.

References

  1. Biagini, Matthew S.; Brown, Lee E.; Coburn, Jared W.; Judelson, Daniel A.; Statler, Traci A.; Bottaro, Martim; Tran, Tai T.; Longo, Nick: Effects of Self-Selected Music on Strength, Explosiveness, and Mood. Journal of Strength & Conditioning Research 2012, 26(7): 934-1938.
  2. Emery, Charles F.; Hsian, Evana T.; Hill, Scott M.; Frid, David J.: Short-term Effects Of Exercise And Music On Cognitive Performance Among Participant In A Cardiac Rehabilitation Program. Heart & Lung: The Journal of Acute and Critical Care, 2003, 32(6): 368-373.


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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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Qotu79

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Qotu79

I've done every one of these things (before reading this article). I can testify that this is sound advice. Thank you!

Article Rated:
Aug 14, 2013 6:24am | report
DevonEdgar

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DevonEdgar

All of these notions are highly effective. Stay strong everybody!

Aug 14, 2013 7:35pm | report
Marcozr1

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Marcozr1

Hard to find new music or playlists... seems like every mix has the same songs... loose yourself being on top of this list.
anybody know a few pump up songs playlist or beats??

Aug 15, 2013 9:56pm | report
Svallin

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Svallin

Keep an eye out. BB.com is going to launch workout music playlist article series soon.

Aug 15, 2013 10:57pm | report
upiwaly

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upiwaly

i found myself being motivated while listening to different motivational videos with speeches. from eric thomas etc. if you want i can send you few links to see what i'm talkin about. it really pumps me up, especially when resting bettwen sets, i got highly motivated for the next round of workout. during those heavy lifts i have some metal or stuff like that. PM me if you want, i'll gladly show you what i'm talkin bout. :)

Aug 16, 2013 7:07am | report
Marcozr1

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Marcozr1

@Svallin thats great i tried looking for them before.
@upiwaly my personal favorite its CT fletcher it works better than any preworkout.

Aug 16, 2013 1:29pm | report
enda345

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enda345

Check out some Obscura-I only found them recently and their intensity really gets me pumped in the gym. Check out 'Incarnated' and 'Lack of Comprehension'(Death cover)..
Also I find if I set a cheesy song-atm it's Dirty Diana-at the start of my playlist it sets me in a really positive mood and helps me ease into the pump and intensity of my workouts quickly.

Aug 17, 2013 5:04am | report
Chris7551

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Chris7551

Already use a pre workout supplement. Time to change, they work though, and yes I believe in a changing one exercise per workout. But also keep the basics. First and foremost.

Aug 16, 2013 12:21am | report
Vic1123

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Vic1123

A workout music series would be AWESOME! I love a good metal/techno blend!

Aug 16, 2013 5:34am | report
ElRebelde

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ElRebelde

Best music blend bro!

Aug 16, 2013 2:04pm | report
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SSMaxMuscle

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SSMaxMuscle

Workout/motivational music/posts would be awesome!

Aug 16, 2013 8:35am | report
prawirahmad

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prawirahmad

really helpful tips, thanks for great article!

Article Rated:
Aug 16, 2013 9:59am | report
esh83

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esh83

i never used a pre-workout supplement. are they really that beneficial? i've gotten tired during workouts but still pushed through.

Aug 16, 2013 11:53am | report
dmc0815

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dmc0815

Highly recommend it. I wouldn't be able to get through my morning workouts without them. Everyone has their own favorites. I recommend C4.

Aug 16, 2013 12:41pm | report
Stonecoldtexan

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Stonecoldtexan

I recommend going to GNC and asking for a preworkout sample and give it a try. I find that they really give me a boost to get my workout in at the end of a long day.

Aug 19, 2013 6:36am | report
Marcozr1

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Marcozr1

I have tried like 5 different ones. recommend Hyper Fx try 1/2 a scoop and make your way up to 1. it has lots of key ingredients including cayenne pepper as a thermo.

Aug 19, 2013 10:11am | report
zixe666

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zixe666

Good.

Aug 18, 2013 6:30am | report
Stonecoldtexan

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Stonecoldtexan

Just seeing the people changing their physiques on bodybuilding.com gives my training a boost!

Aug 19, 2013 6:35am | report
MissPLP

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MissPLP

Great suggestions, particularly the one about introducing a new exercise variation per workout.

Aug 19, 2013 8:36am | report
mrsJNO

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mrsJNO

Perfect article for how I've been feeling lately! I added some new stations to my Pandora playlist - hoping that will light a fire under my booty!

Aug 19, 2013 3:12pm | report
Ricardomonica

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Ricardomonica

Thanks a lot!

Aug 19, 2013 3:50pm | report
DCrew220

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DCrew220

I like to vary the speed of my workout to keep it fresh (and challenging). Try doing all the sets and reps (and weight if you can) from your 90 minute workout in 45 minutes - no time to think about anything except GO GO GO

Aug 22, 2013 12:33pm | report
mjbkaka

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mjbkaka

good piece of advice ..

Oct 2, 2013 3:06am | report
tararoy1908

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tararoy1908

Great tips!!! Thanks!

Oct 22, 2013 4:46pm | report
Showing 1 - 24 of 24 Comments

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