ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

5 Ways to Stay Motivated When Going To The Gym

Updated on July 8, 2014

Don't Be Another Gym Failure Statistic

Unless you are a natural athlete, a fitness buff or just insane, maintaining a regular gym schedule is probably a struggle. The gym is an industry that targets those of us in society that for the most part compare ourselves to someone famous, gorgeous and in shape. Not at all the fault of the gym but certainly a good propaganda. With the entire world focusing on fitness, beauty and health the gym unquestionably can resolve what ails us.

However, in most of our reality the gym is a place that makes a monthly withdrawal from our bank accounts without any physical results. It you have been in this predicament then you understand my position. The gyms course of members is proven by anyone who has showed up at the gym on Jan 1st and it is swarming with exercise hopefuls but give it a month and everyone disappears.

The gym, when used appropriately can contribute to reaching personal goals. For instance, using the gym has proven health implications. One’s overall health can greatly improve through physical activity. Additionally, fit mental health has been linked to physical activity. When working out the brain releases dopamine which contributes to positive mood. Thereby exercise has been linked to reduced depression and anxiety.

The benefits to exercise and finding overall health is great. So the age old question for those non-athletic buffs that want to stay in shape – at least a little bit – is how do you do it?


1. Set A Goal – Long And Short-Term

Begin with clearly defined goals. Upon the onset of a new activity identify objectives to increase the likelihood of a positive outcome. How else will you know when you have arrived to your destination.

When setting a goal use visual cues to remind yourself of what you are working toward. So if you have an old picture of yourself to assist with motivation, hang it up on the refrigerator or on your bathroom mirror.

Research your goals. For example, if you are looking to get fit find out exactly what it takes for you to get there. By doing this you are likely to set realistic goals that are achievable. Know what is going to benefit your effort and what will be counterproductive.

What is the purpose of going to the gym – weight loss, muscle gain, toning or reducing stress. So depending on your particular goal the activity at the gym may be different. So in the context of short-term goals – identify how many days you will need to go to the gym and how long you will work out. Will you research classes offered at the gym and join one of those. Will you need a trainer or can you manage alone. Short-term goals can also include such things like I will stay on the elliptical 5 more minutes than last time.

Setting long-term goals help to identify the overall objective. Do you want to be a particular weight, size, bench press a certain weight or attend so many classes. When setting long-term goals – how long until you want to reach your goal, 6 months or a year?

Goals are also meant to change so it is all right to alter them. Change them if they no longer suit your need or if you have met a previous goal – set more goals.


2. Go No Matter What

Oh I am not feeling good today or I am tired. We have all either said it or at least thought about it. I have found that if I fight against my own negative internal talk when I get to the gym I feel so much better. If excuses continue to pop up in your head you will never get there and you will become the next statistic – the gym sucking money out of your account. Motivation is hard to maintain especially when results are slow to develop. But do not resist or hesitate.

When feeling hesitant take a quick peek at your visual motivation. Go to the refrigerator or the mirror and remember the person in that picture for a quick reminder of the mission.

No excuses allowed
No excuses allowed | Source

3. Find A Partner

Nervous about going alone, not sure what to do? Well no worries I think we have all felt like that a time or two. Solve that little issue with dragging one of your friends along convincing him/her that they too need to get in shape. Be careful with this technique as your buddy that wants to get in shape has those same darn negative self-talk that goes on. So without avail someone will talk the other out of going to the gym if you are not careful.

Well if you are unable to swindle that one good friend into going along for the ride then maybe you might think of joining an online support group. Now-a-days there are health coaches and various online support systems that can assist by holding you to your goals.

4. All Good Things Come With Moderation

Don’t go to hard if you have the tendency to loose motivation quickly. Even going to the gym will not improve your health, muscle tone or reduce your weight overnight – so slow and steady is the motto. By establishing a routine that is steady and not overwhelming you are more likely to stay on track. Overworking your muscles result in soreness which leads most people to avoid the gym as a way to avoid the pain.

Have you become a gym statistic and paid for membership without going?

See results

5. Reward Yourself

Who doesn’t like gifts or a celebration? At the end of a long week there is no better way to wind down then to celebrate. That does not mean undo all the hard work – but just give it a rest. Using the moderation philosophy, a break is essential. Even jobs have time off so use it. Whether you decide to take weekends off or another planned out break the key point is to have some down time. But during down time you can enjoy other types of exercise like a walk or rock climbing – something fun. Don’t forget to return to the gym. Know yourself well enough to only break from exercise long enough to rejuvenate, if 4 days seems too long, then only take 2.


Going to the gym and focusing on holistic health is not easy for most of us but remaining active is important. The gym is one option to consider when thinking about being health conscious and pondering the overall benefits of exercise.

Finding the right routine will contribute to future success. Setting out goals is essential when starting anything new. Taking a buddy along for your gym rollercoaster may be just what you need. Remember to reward all your hard work by resting.

Think about being heath conscious when attending the gym. Any place that has so many frequent and infrequent customers, germs are sure to follow. Many communicable illnesses live right on the surface of most of the equipment. So always be sanitary when possible. That means wash your hands when leaving, bring a towel to wipe down equipment to keep your sweat to yourself. When possible if the gym offers sanitizer wipe down equipment after using.

Gyms are a business and strive on sales so don’t become the next money sucking gym statistic.


    0 of 8192 characters used
    Post Comment

    • mdscoggins profile imageAUTHOR

      Michelle Scoggins 

      4 years ago from Fresno, CA

      Thanks teaches12345 my hubby is a good partner too.

    • teaches12345 profile image

      Dianna Mendez 

      4 years ago

      I work out regularly and can agree with you on keeping motivated by partnering with someone. There are days when I do not feel like going but my hubby (my partner) positively pushes me to keep consistent. Your advice is excellent!

    • mdscoggins profile imageAUTHOR

      Michelle Scoggins 

      4 years ago from Fresno, CA

      Thanks for the comment FlourishAnyway. I too have thrown money away and it is hard to find the right routine. Maybe 4am is not for you - find your motivation :) Good luck

    • FlourishAnyway profile image


      4 years ago from USA

      Years ago my husband got tired of being a chubby hubby and started getting up daily at 4 am to work out before work. He lost weight quickly and now does triathlons and marathons, works out 6 days a week no fail. I, however, am not that disciplined. I like my sleep and I like to look at my treadmill at home. I liked your no-nonsense recommendations. There's no sense in handing over your money to the gym if you won't be showing up.

    • mdscoggins profile imageAUTHOR

      Michelle Scoggins 

      4 years ago from Fresno, CA

      Thanks cecileportilla. I too struggle with consistency as life is busy but trying is key :)

    • cecileportilla profile image

      Cecile Portilla 

      4 years ago from West Orange, New Jersey

      Great Hub. Good Advice.

      I have been trying to keep up with my treadmill since they closed the gym where I had my membership. Consistency is key to looking and feeling our best. Voted up!

    • mdscoggins profile imageAUTHOR

      Michelle Scoggins 

      4 years ago from Fresno, CA

      Thanks Thomas Swan for the input. Glad you found something that works for you.

    • Thomas Swan profile image

      Thomas Swan 

      4 years ago from New Zealand

      Good advice. I've always pushed too hard, or tried to increase the intensity of my workouts too quickly. I ended up overworking my muscles and taking too much time to rest. Now I just do the same run every day without trying to go further. The regular exercise keeps me fit, which is way more important than becoming a better athlete.

    • mdscoggins profile imageAUTHOR

      Michelle Scoggins 

      4 years ago from Fresno, CA

      Thank you Torrs13. Having a break in routine is terrible. I keep the motto one day at a time that way if you get off track just start again :)

    • mdscoggins profile imageAUTHOR

      Michelle Scoggins 

      4 years ago from Fresno, CA

      Thank you jdavis88.

    • Torrs13 profile image

      Tori Canonge 

      4 years ago from North Carolina

      I always get the feeling of "oh I can just do it tomorrow," but I force myself to get out of bed and workout, even if it's only for 15 minutes or so. The holiday made my workout schedule all out of whack but I'm hoping to get back into the groove tomorrow. Short term goals are a great way to get motivated. Great hub!

    • jdavis88 profile image

      Joseph Davis 

      4 years ago from Florida

      Great Hub! Well written and well laid out. Enjoyed the read.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)