'I'm a Personal Trainer, And This Is Exactly What I Do When I Don't Feel Like Working Out'

It’s February, and the New Year’s motivation to work out is practically gone. Gyms are becoming less crowded, and people aren’t waiting in line to use a machine anymore.

Now, you shouldn’t feel bad if you fall into this category of January gym-goers. It’s not just you—23% of adults abandon their New Year’s goals by the second Friday of the month.

One huge reason for this? They wait to feel motivated. And that tactic just doesn't work: People start to see results when they’re consistent—which means exercising even on days when you don’t feel like it will have a huge payoff.

Even personal trainers don’t wake up every morning ready to run 10 miles or bench press 200-pound weights. When they lack motivation—because lack of motivation happens to even the fittest people—they recommend the following fitness tips to get up and moving.

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Find An Activity You Enjoy

When it comes to exercise, everyone’s got an opinion. Some people swear by Pilates and yoga classes, while others prefer the treadmill. Here’s the truth: there’s no right way to work out. The best exercise is one that you enjoy doing because it’s the one that keeps you showing up week after week, explains Nicole Glor, a personal trainer at NikkiFitness. “Don’t force yourself to do something you don’t enjoy,” she adds. Experiment to find what exercise routine you like best—or switch it up occasionally to keep yourself engaged and interested.

Related: 210 Fitness Motivation Quotes for Your Best Gym Workout

Hold Yourself Accountable

If you don’t have the self-discipline to stick to your fitness plan, Glor recommends finding a gym buddy. Being exercise partners—especially with someone of a similar fitness level—can be a fun way to catch up with someone while taking a class. It can also encourage friendly competition, such as who walked the most steps or who can maintain a plank the longest.

Another benefit of having a gym partner is encouraging you to show up and push yourself harder during workouts. Amanda Grimm, a coach and personal trainer at WeRun, says setting a time to meet up with a friend to go to the gym makes it harder to change your mind at the last minute. If you don’t have a gym buddy, she recommends scheduling your workouts in your calendar or announcing your intentions to friends and family so they can hold you responsible for meeting your weekly fitness goals.

Still not feeling stoked to head to the gym? Money is a huge motivator. According to Grimm, paying for a class or a personal trainer gives a financial incentive to show up. “You are much less likely to decide not to go even if you don’t feel like it,” she says.

Create a Hype Playlist for Your Commute

Tara De Leon, a master personal trainer, says she likes to blast her favorite playlist to pump herself up on the way to the gym. “For me, it's 90s hip hop, but play what you love and play it loudly. That will not only motivate you to get there, but it'll start priming your body for your workout too.” Research shows music can positively impact your psychological state, and your exercise performance increases when listening to music you prefer.

Make it Easy to Get Ready and Go

Don't psych yourself out of exercising. De Leon says to streamline the process so that all you have to do is grab your stuff and head out. That can mean having your gym clothes picked out, sneakers by the door or gym bag prepped and ready.

Don’t feel like changing? De Leon will work out with what she has on. Don’t feel like driving to the gym? She’ll do a quick home workout. “If the options are to go to the gym and give 100 percent or stay home and do nothing, then doing a quick home workout in something other than gym clothes is a happy medium,” De Leon advises. “Results come from consistency; doing something is better than nothing.”

Related: 7 Gym-Bag Essentials, According to Olympian Dominique Dawes

Start Small and Work Your Way Up

A common mistake new gym-goers make is setting lofty goals. For example, you may have vowed to go to the gym every day despite not being active last year. Though it’s possible to work out daily, doing too much too soon puts unnecessary pressure on yourself, with no flexibility. Then when you miss a few sessions, it can make you feel like giving up altogether.

Grimm prefers small, realistic goals. If it’s hard to keep up with five workouts a week, she'll reduce workouts to two or three times a week. If the gym regimen is too challenging at the moment, she'll start with fewer weights or reps.

“Build the habit first,” Grimm says. “Once you are in a regular routine and seeing results is when you want to start tweaking the intensity of your workouts,” Grimm explains.

Related: 'I'm 68 and in the Best Shape of My Life—Here's My Workout Routine'

Commit to Five Minutes

If all else fails, go for 5 to 10 minutes. Grimm says the most important thing is consistency over the intensity or duration of the workout. “In the early days, as long as you made it to the gym and did something, even if it’s just 10 minutes on the treadmill, count it as a success and keep building the habit.”

In the 13 years of using this low-pressure strategy, De Leon says she has only left once after 5 minutes. Once there, she says the endorphins and environment will motivate you to keep going, or you can tell yourself to push for five more minutes and then another.

Even if you stop after five minutes, that’s okay. You still showed up, which will get you to your goals rather than waiting for motivation to appear. “Giving 50 percent 3 times a week for a year beats 100 percent for 2 weeks,” De Leon says. “Consistency is the secret to success.”

Up Next:

Related: 75 Best Consistency Quotes To Help Keep You Accountable

Sources:

• Nicole Glor is a personal trainer and fitness video creator at NikkiFitness.

• Amanda Grimm is a coach and personal trainer at We Run.

• Tara De Leon is a master personal trainer and NSCA Personal Trainer of the Year.