Most of us have had that moment: you join a gym, buy the gear, feel ready to go – then motivation fades just as quickly. In summer, it’s even more mixed. Some people feel energised by the longer, brighter days. Others see a beer garden and skip the gym.
Motivation is unpredictable, but consistency is what really drives progress. Here’s how to understand the psychology behind both – and how to keep going when motivation dips.
Why motivation fades and how to maintain consistency
Motivation can be powerful, especially at the start when your reasons for getting fit feel clear – more energy, better health, improved confidence. But it doesn’t always last. Life gets busy, progress can feel slow, and that early enthusiasm starts to fade.
The solution? Rely less on motivation and more on discipline. You won’t always feel like exercising, and that’s okay. What matters is showing up anyway. Small, consistent actions – a short walk, a 10-minute workout – help keep you connected to your goals. And being flexible helps too. If a tough gym session feels like too much, choose something more manageable. It’s consistency, not intensity, that builds long-term results.
Habit-building: your secret weapon for long-term success
Habits are powerful because they automate your behaviour – think brushing your teeth but for fitness. Habits run on a simple loop: cue, routine, reward. For fitness, your cue might be finishing work, your routine could be heading straight for a quick jog, and the reward is the endorphin boost afterward.
Start small – really small. Build from 5 minutes daily to longer workouts. Attach new habits to existing ones (like stretching while you are watching Netflix), and reward yourself regularly. If habits feel rigid, you’ll eventually resist. Keep them flexible and adaptable to real life – consistency beats perfection every time.
Setting realistic, achievable fitness goals
Goals direct your energy and measure your progress. But goals need to be SMART:
- Specific: Clearly defined (e.g., “run three times weekly” rather than “get fit”).
- Measurable: Track your progress.
- Achievable: Realistic given your schedule and current fitness level.
- Relevant: Aligned with your personal reasons for getting fitter.
- Time-bound: Set clear deadlines to stay focused.
Avoid chasing only results (like losing 10kg) without embracing the process (regular workouts, better nutrition). Keep reassessing your goals regularly. Fitness is dynamic, and your goals should be too.
Social support and accountability: your fitness insurance
We’re social creatures, and that extends to how we approach fitness. While working out can sometimes feel like a solo pursuit, having the right people around you can make a huge difference. Whether it’s a workout buddy, a regular class, or simply someone who checks in on your progress, social support adds a level of accountability that’s hard to create on your own.
As a personal trainer, I see this all the time. When someone knows there’s a session booked in, or a message coming their way if they don’t show up, they’re far more likely to stick to the plan. It’s not about pressure – it’s about knowing someone’s in your corner, encouraging you to keep going, even when your motivation dips.
This kind of support doesn’t always have to be formal. It could be a friend you walk with once a week, a local fitness group you drop into, or an online community where you check in and share your progress. These small connections can help turn exercise from something you have to do into something you actually look forward to.
And if you’re someone who struggles with consistency, building in a bit of accountability – someone who’ll notice if you’re not there – can be the difference between giving up and keeping at it.
Fitness isn’t about perfection; it’s about progression.
