We’re about halfway through the year, and that whole “New Year, New You” mindset. So, how’s it going? Are you still consistently hitting the gym, crushing your workouts, and sticking to your goals? If not, don’t worry—you’re not alone.
Even fitness professionals don’t always feel like working out. That’s right—just because someone trains for a living doesn’t mean they wake up every day eager to jump into a workout. The good news? There are strategies to help push through those low-motivation days. Here’s what to do when you just don’t feel like hitting the gym.
1. Assess Your Energy Levels
One of the most important rules to follow is this: if you can’t improve at least 1-3% on your previous workout, you might be too tired to train effectively. Instead of forcing yourself through a subpar session, consider shifting your focus to recovery.
Recovery activities like stretching, breathing exercises, foam rolling, or mobility work can be just as beneficial in the long run. Overtraining without allowing proper recovery can lead to injury and burnout, so listen to your body. Taking a day to nurture your body can set you up for even better progress in the future.
2. Build Momentum with Small Steps
Maybe your lack of motivation isn’t about exhaustion—it’s just that your bed is too comfortable, the weather is uninviting, or the thought of heavy squats feels overwhelming. The key? Start small.
Commit to just a few minutes of movement—a light warm-up, some dynamic stretches, or a few mobility exercises. Often, once you get moving, your body will wake up, and you’ll find yourself ready to do more. Momentum is a powerful thing, and taking that first step is usually the hardest part.
3. Reconnect with Your “Why”
One of the biggest reasons people lose motivation is that they forget why they started in the first place. Your goal isn’t just about losing 40 pounds—it’s about how you’ll feel when you fit into that suit or dress. It’s about the confidence you’ll gain, the opportunities that might open up, and the way others will perceive you differently.
Take some time to write down your goals. Make them vivid, exciting, and meaningful. If your motivation is lagging, revisit these goals and remind yourself why you started. That mental shift can reignite your drive.
4. Follow a Structured Program
If you don’t have a workout plan, you’re setting yourself up for failure. The best results come from consistency, and that means following a structured program for at least 6-8 weeks at a time. Repeating the same core exercises forces your muscles to grow, helps you shed fat, and strengthens your nervous system’s ability to handle heavier loads.
Not sure where to start? There are plenty of resources online, fitness apps, and even professionals (like me!) who can help create a program tailored to your needs. Having a plan eliminates decision fatigue and makes it easier to stay consistent.
5. Be Kind to Yourself
Finally, don’t beat yourself up when you don’t feel like working out. No one is motivated 100% of the time. What matters is that you do something—whether it’s a full workout, a light recovery session, or even just revisiting your goals to stay on track. Progress isn’t about being perfect; it’s about showing up and doing what you can, even on tough days.
So next time you feel like skipping a workout, try these strategies. You might just find yourself lacing up your sneakers and getting to work. Stay strong, stay committed, and remember—progress is a journey, not a destination.
If you liked this, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain.
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!