Struggling to stay Motivated? Here's what actually works

Struggling to Stay Motivated to Exercise? Here's What Actually Works 

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If someone had the universal recipe for motivation to exercise, then everyone would be doing it! Statistics on how many people abandon their fitness goals are sobering. Only about 8% to 10 % sustain their goals over time. 

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However, motivation is a skill you can build over time with the right strategies. At Pure Fitness, we support you no matter your goals, where you start, or how you want to get there, and we will show you how. Let’s look at some tried-and-true methods to get you started and keep you on track.

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Understanding What Drives You 

Begin by identifying why you want to improve your fitness. Write these down or keep them in your phone as a reminder. Possibilities include managing and improving chronic health conditions such as high blood pressure or diabetes. You might want to lose weight while enhancing functional fitness to improve mobility, strength, and endurance as you get older. You may be an athlete looking to optimize your abilities.

Understanding how motivation works can help you build a foundation for achieving your fitness goals now and in the long term. There are two types of motivation.

Intrinsic motivation: the drive to do something simply because you find it inherently enjoyable, satisfying, or personally fulfilling. 

Extrinsic motivation: doing something for appearance, rewards, or external pressure.

Most people are motivated to begin exercising extrinsically but gradually shift toward intrinsic motivation, and that’s where lasting commitment lives. 

Practical Strategies to Stay on Track: How to Build Exercise Habits That Actually Last 

1. Make Exercise a Priority: How to Stay Motivated to Exercise When Life Gets Busy

One of the primary challenges to starting and sticking with an exercise program is time.

• Schedule it like a meeting — protect that time. You can think of exercise as your other part-time job. 
• Reframe it as non-negotiable self-care, not optional. This means discussing your intentions with family and your partner so they understand how important this is to you.

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2. Avoid the Perfect Workout Trap
   
   • A recent study showed that when subjects couldn’t work out exactly as they wanted, they did nothing instead. The workout trap takes other forms as well. It can prevent you from getting started because you are waiting for the perfect time or feeling. This kind of all-or-nothing thinking is often emphasized in popular messaging around exercise, especially on social media,, and can lead to the derailment of goals. 

For most, the key to starting a fitness habit — and sticking with it — isn’t more discipline, it’s more flexibility. Re-frame your thinking: Progress over perfection. Don’t let perfect be the enemy of good. Just getting to the gym is the only step you need to take.

3. Why Community and Accountability Matter in Fitness

Research shows that working out with others significantly improves motivation by doing the following:

• Working out with others increases commitment through accountability
• Group dynamics show that people tend to work harder and exercise longer when with others.
• Support and encouragement are critical motivational components
• Physical exertion can feel less taxing when working out with others, due to the release of endorphins.

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4. Anticipate How Exercise Will Make You Feel
   
   • Focus on the post-workout feeling, not the pre-workout dread
   • Revisit your goals and remember that exercise is a journey
   • Celebrate the “wins” by acknowledging the progress you have made

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5. If You Slip, Get Back on Track Right Away
   
   • Have some self-compassion, realize that everyone slips, and ditch the all-or-nothing mindset. But also recognize when slipping becomes a pattern.
   • Identify your barriers and ways you may sabotage your fitness goals.

Pure Fitness: Building Motivation That Actually Lasts   

At Pure Fitness, our philosophy and focus are designed with your goals in mind, and we use the following methods to keep you motivated.

• Foundations Program

Our foundations program is an introductory training program designed specifically for people new to CrossFit. It is designed to safely transition new members, focusing on teaching the foundational CrossFit movements with an emphasis on proper technique and safe movement patterns.  

• Safety First

Our coaches, trained in CrossFit, deliver tailored fitness programs that challenge and elevate you to build strength and endurance while ensuring proper technique. 

• Support

Pure Fitness is a gym where members form meaningful connections and support each other in their pursuit of a healthier lifestyle. We are dedicated to making a positive impact on individuals' lives by fostering a sense of belonging, empowerment, and camaraderie within our community. Members support one another regardless of ability, age, or goals.

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