How to Stay Motivated When Fitness Feels Impossible

~ Becca Rell (Member Services)

"Each new day is a new opportunity to improve yourself. Take it and make the most of it."

Let's be real, sometimes the hardest part of working out, is actually convincing yourself to start. You know that exercise is good for you, however, when the stress and exhaustion of life catch up, you often find yourself hitting snooze instead of the gym.

Here’s the truth no one likes to say out loud: motivation isn’t magic. It is not something that you can make appear with the snap of a finger, however, that doesn’t mean you’re lazy, undisciplined, or broken. It simply means that you’re human. Everyone struggles with motivation to exercise because it is difficult, uncomfortable, and sometimes even painful (in a healthy way) which is why I wanted to create this blog post to let you know that you are not alone in this.

This specific post is for the days when fitness feels impossible and when the gap between where you are and where you want to be begins to feel overwhelming. We’re going to break down what motivation really is, why it disappears, and how you can keep showing up—even when it’s the last thing you feel like doing.

Discipline or regret. You need to make the choice.

1. The Motivation Myth: Why You Won’t Always Feel Like Working Out

Motivation can be powerful when it shows up, but it is almost never consistent unless you truly work at something every day to build the habit. It's affected by sleep, stress, mood, and even things as small as the weather. You might feel pumped after watching a fitness video or hearing an inspiring story, but that energy eventually fades. Waiting for motivation to strike before you take action means you'll more than likely be waiting for a long time.

Discipline kicks in when motivation disappears. It's the decision to show up even when you don’t feel like it. Building habits—starting small, staying consistent, and tying new workouts, creates a system where fitness becomes automatic. Over time, showing up becomes easier than skipping and your routine can even feel disrupted when you take days off from fitness.

We’re often told that motivation is the key to fitness, but in reality, it’s one of the least reliable tools in your toolbox. Motivation is an emotion—it fluctuates depending on your mood, energy levels, and what’s going on in your life. If we waited to feel motivated to brush our teeth, most of us would be dealing with cavities, yet we expect ourselves to feel inspired before every workout. Discipline is the true key to success in the fitness world, and it takes hard work. The truth is the people who stick with fitness long-term don’t rely on motivation—they rely on discipline and routine. When exercise becomes a habit, something woven into your day like eating or sleeping, you stop needing to talk yourself into it. Success in fitness comes from showing up even when you don’t feel like it, and that’s where building consistent habits and developing discipline matters far more than waiting for a burst of inspiration.

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2. Micro-Commitments: Small Wins That Build Big Momentum

One of the biggest mistakes people make with fitness is aiming too big, too soon—then burning out or feeling discouraged when it’s hard to keep up. It is important to note that you should focus on micro-commitments, or small, manageable actions that are easy to stick with at the beginning and build your goals from there. Think a 10-minute walk, stretching while watching TV, or doing five squats at your desk. These tiny efforts lower the barrier to entry and help you build momentum without feeling overwhelmed. This way you are also able to determine your limits and pinpoint the areas within each of your goals that may be a little far out of reach with where you are at currently. Motivation often follows action, not the other way around—so the more you show up in small ways, the more confident and committed you’ll feel.

Try adopting the “don’t break the chain” mindset: do something every day, no matter how small, and watch how mini streaks fuel long-term consistency. The goal isn’t perfection—it’s continuity. Instead of setting an intimidating goal like an hour-long workout five times a week, start by committing to 10 minutes a day. Keep the promise to yourself, build trust, and let those small wins stack up. Over time, they create lasting progress—and genuine motivation.

Here are some practical examples of starting points goal wise if you are looking to increase fitness in your life:

1. If looking to do more cardio-based workouts: intervals are a great way to add cardio into a fitness routine. Begin by jogging for 1 minute, sprinting for 30 seconds and then walking for 2 minutes. Repeat this a few times and increase times as desired. When you are comfortable with this routine, begin going for runs starting at a mile and working up

2. If seeking to do more weight training: each day get acclimated with a new machine or type of weight such as a dumbbell, kettle bell, etc. Add in a certain number of simple exercises such as squats, pushups, etc and then begin researching how to structure good workouts with weights and machines

3. If seeking to simply add in a little fitness each day with no specific category: go for a walk everyday while listening to a podcast or book so there is movement in your daily routine. Along with this doing simple stretches, yoga, and exercises even for a few minutes each day can greatly improve health

3. Reframing Setbacks: Progress Isn’t Linear—And That’s Okay

Setbacks are a natural part of any fitness journey, yet many people treat them like failure. Whether it’s missing a week of workouts, going off-track during vacation, dealing with an injury, or just feeling burned out—it happens to everyone and it is important to note that this is 100% NORMAL! Progress is rarely a straight line. Expecting perfection sets you up for frustration, however, understanding that ups and downs are part of the process helps you stay grounded. Instead of seeing setbacks as the end, view them as signals—data that can help you adjust your approach, not proof that you’re failing. Use them as a wakeup call to increase discipline in certain areas of your routine which will increase your motivation to succeed.

The key is learning to press “play” again without guilt or shame. You didn’t fail—you just paused. One skipped workout doesn’t erase your progress. What matters most is what you do next. Reframing setbacks this way builds resilience and long-term consistency. The more you normalize stumbling and restarting, the more likely you are to keep going over the long run.

The following are some practical ways to overcome setbacks:

1. Missed a week: Start with one short session—no “making up” lost time, just get moving again.

2. Back from vacation: Do a 15-minute walk or stretch to re-engage without pressure.

3. Feeling burnt out? Switch to something lighter: yoga, mobility work, or outdoor walks.

4. Recovering from injury: Focus on what you can do safely—upper body, core, or gentle movement.

5. Mentally stuck: Write down three things you've already accomplished in your fitness journey to remind yourself of your capability.

“You will never always be motivated. You have to learn to be disciplined.” — Unknown

4. Go-To Hacks for Low-Motivation Days

No matter how disciplined you are, there will be days when your motivation is at rock bottom. This is also completely normal—and totally okay. The trick isn’t to eliminate those days, but to prepare for them with tools that make taking action feel easier. Low-motivation days don’t have to derail your progress if you have a few simple go-to strategies ready. The goal is to make movement feel accessible and remove as much friction as possible.

On these days, it’s not about crushing a perfect workout—it’s about showing up in whatever way you can. Whether it’s putting on your workout clothes, pressing play on your hype playlist, or committing to just five minutes of movement, these small actions often create just enough momentum to keep going. And even if they don’t, you’ve still honored your commitment to yourself—and that’s what builds consistency over time.

Here are some examples of ways to help prepare yourself for the days where motivation is severely lacking:

• Lay out your workout clothes the night before—make the decision ahead of time.

• Use the 5-minute rule: “Just start for 5 minutes.” If you want to stop after, that’s fine.

  • Doing even 5-minutes of something at a higher intensity will still keep you fit and lead to certain levels of progress fitness wise

• Have a bare-minimum routine ready (e.g., 10 squats, 10 push-ups, 30-second plank).

  • This way, even on the days where you are struggling to get any sort of a workout in, you have a workout for that as well haha!

• Create a playlist that energizes you—it can shift your mood instantly.

• Pair workouts with fun: watch Netflix on the treadmill or listen to a podcast while walking.

• Text an accountability buddy and let them know you’re about to work out—it adds positive pressure.

  • See if they would be willing to go to the gym with you these days as well because having a familiar face at the gym helps immensely!

You don't need to be perfect; you just need to begin. Staying motivated on your fitness journey isn’t about willpower or waking up every day feeling like a superhero. It’s about showing up for yourself—even on the days you’d rather quit. It’s about remembering your why, taking small but meaningful steps, and trusting that every rep, every walk, every "I showed up anyway" moment is building something bigger.

You don’t need a total life overhaul. You just need to take that first imperfect step—and then another. Progress isn't about perfection; it’s about momentum. And the beautiful thing about momentum? Once it starts rolling, it gets easier to keep going.

So, next time motivation goes missing, don’t panic. You’ve got something even better: a reason, a plan, and the strength to keep moving.

Your future self is already proud of you. Now go do that one small thing today. You’ve got this.