What to do when you have zero motivation for physical fitness?

My motivation is gone. I just want to eat and sit on the couch all day. I used to think that after the weight goes down, I would be motivated and it would be easy to maintain it. Well, this isn’t the case for just me.

I feel like I have no motivation to work out anymore. When I do work out, I don’t want to be there and I just don’t enjoy it. I am so worried that if this continues, then my weight will go back up and I’ll put it all back on again!

I am so unhappy with myself right now because of this.

Has anyone else had this problem? What did you do about it?

If you’re having trouble with motivation, the first step to getting back on track is to figure out why you fell off.

There are a variety of reasons why lack of motivation can sneak up on you—or why it never seemed to be there in the first place. Here are some of the most common causes for having no motivation to workout:

Unrealistic expectations

Many people join gyms or get fitness equipment thinking that they’re going to be able to exercise for an hour every day. (Or maybe even two hours!) You’re not alone if you find that it’s not realistic to fit that much exercise into your schedule.

The good news is that there are plenty of ways to improve your fitness and health by working out for less than an hour per day. For example, it’s been shown that 30 minutes of moderate exercise five days per week can provide many of the same benefits as higher-intensity workouts over a longer time period.

Illness or injury

Even short bouts of illness or injury can throw things off, and sometimes it takes longer than we expect to get back on track. If you’re recovering from an injury, be sure to check with your doctor before starting any new exercise program, and start slowly.

Why did I lose my motivation?

So, you need to understand that motivation comes and goes. Sometimes it’s there, but sometimes it’s not. Like how you’re feeling right now. You’re feeling like it’s not there anymore.

Yoga Exercise Fitness Woman Health  - lograstudio / Pixabay
lograstudio / Pixabay

So, you need to separate your long-term goals from your short-term desires. When you’re working out at the gym, you’re doing it because of your long-term goals (which I assume is to lose weight). The short-term desires are usually things like: “I wish I didn’t have to go today” or “I wish I could stay at home and watch TV instead” or “I’m going to party today because I don’t feel like doing exercises today”.

So when you feel like that, just remember that you can’t rely on short-term desires. Your long-term goals are what should matter to you more than anything else.

Let’s see a set of moral rules and practices to get back on the proper track.

#1 Do a lot of different workouts and see what you like.

If you’ve only been doing cardio, try a bodyweight workout. If you’ve only been doing weightlifting, get in the pool for some swimming or water aerobics. If you’re tired of the gym, take it outside with jogging, hiking, or team sports. Explore, experiment, and have some fun!

#2 Set goals and reward yourself when you reach them.

You don’t need to bother writing down your goals or hiring a trainer; just choose any goal that seems reasonable (e.g., “I will work out 4 times this week,” “I will lose 5 pounds by September,”) and decide on a small reward (e.g., new clothes, an expensive coffee drink). When you reach your goal, but that reward! The more often you reach your goals, the more often you’ll be able to treat yourself to rewards, so it’s in your best interest to stick with it.

#3 Work out with someone else who can motivate you.

It’s hard to skip a workout when someone is waiting for you at the gym or basketball court.

Start going to the gym with a friend. It helps keep you accountable and motivated when you can discuss your goals and progress with someone who sees you every day.

Sometimes it is better to join a team sport. It’s more fun when there are other people involved, and it’s easier to show up if it’s not on your shoulders alone.

If you are going by yourself, it can be tough to stay motivated all the time (especially when everybody else is out having fun). Find someone who has similar interests and get them to join you for a workout or a healthy meal. This way you can feed off each other’s energy and push harder than you would alone.

#4 Buy new workout clothes and gear

Even if you haven’t lost weight or gained muscle, there’s nothing like some new shoes, leggings, or sports bras to get you excited about working out again.

#5 Try a different class

If you’re getting bored of your regular routine, try something new. You could take a dance class, a martial arts class, or even try trying out CrossFit!

#6 Make up a good playlist. Play some good tunes and start moving

Music can be your motivating friend during workout time. Create an energetic uplifting playlist that can boost your motivation and step up your exercise schedule. A killer playlist can hinder your laziness to persist.

Running Woman Fitness Runner  - roxanawilliams1920 / Pixabay
roxanawilliams1920 / Pixabay

Make it an event or adventure that you look forward to. For example, if you like running, find a route that’s scenic and explore it while you run. Or go to a yoga class at a fancy studio you’ve been curious about and only treat yourself occasionally.

#7 Make Yourself Accountable

I find that having to tell someone what I am going to do makes it much more likely that I will follow through. If I have told my friends that I will be at the gym at 6:00 p.m., I am far less likely to sit on the couch and mindlessly surf Facebook.

Always remember it is your responsibility to follow your rules. If you need to get something done, you need to sweat for that.

#8 Have a Plan B

Obviously, there are times when life gets in the way of our plans, so try to take this into consideration when setting your goals. For example, if you plan on hitting the gym four days a week, and you know two of those days you can only go in the morning and one of them has to be at night, then plan your schedule accordingly.

Walking Fitness Girl Dawn Fall  - Pexels / Pixabay
Pexels / Pixabay

This way if something comes up, you can either shift things around or just skip your morning workout that day without ruining your whole routine. You can always make it up later in the day or just take an extra-long lunch break to hit the gym.


It is okay to lose your courage and motivation every once in a while. But it is your duty to sit back, relax and get back onto the track to run an extra mile. Remember, you do not fail until you quit! So, start your workout routine today and be your best self.

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