Anyone who has embarked on a muscle-building exercise routine can attest that it is demanding, both physically and emotionally. The energy expended in each exercise requires a high degree of concentration and intensity. As you go through your daily workouts, it is normal to experience fluctuations in your motivation levels. One day you may feel physically strong and emotionally ready, while other days it feels difficult to just walk through the front door of the gym.
While such ups and downs are a normal part of your fitness journey, if you find that you are struggling with your motivation levels most of the time, it is important to do something to interrupt this trend before skipping workouts seemingly turns into something. normal and accepted. behavior pattern. A regular and consistent training program is imperative for success, and consistency will only be maintained if you stay motivated. So let’s take a look at some important things you can do to stay motivated to show up and work hard from week to week. Consider trying several of the tips below to improve your own personal exercise routine.
Motivation keys that work:
- Get a workout buddy. While exercising alone has its benefits, especially if you prefer solitude and quiet concentration, finding someone to train with who is serious about training and who shares some of the same common goals with you is a great way to stick with it. motivated. Find someone you know will push you forward on those days when you feel like being nice to yourself.
- Keep a workout progress diary. By tracking your sets, reps, and the amount of weight you’re lifting with each exercise, you have a continuous history of your workouts that you can refer to frequently to check your progress over time. This approach to your workouts will help you stay on an organized and orderly path toward your muscle building goals. Keeping a running history of your workouts on paper lets you see where you’ve been and will keep you organized and motivated to keep moving where you want to go.
- Set daily goals. Use some of the information in your training diary to plan each of your workouts. By hitting the gym every day with a specific goal you want to achieve, you inject a greater sense of purpose into your workout than simply going through the motions of the routine with a “whatever happens, happens” mentality.
- Add variety to your routine. Many elite athletes, bodybuilders, and weightlifters use this strategy to keep their workouts fresh, boost motivation, and stay on track to achieve their personal fitness goals. When workouts get too routine, you risk getting into the proverbial “grind” of training and hitting a plateau in the progression of your strength and muscle gains, which is a quick way to deflate motivation. The solution is to “mix it up”. Try experimenting with new exercises often for different muscle groups. This will work your muscles from a variety of angles and keep them from getting too used to the same motions repeated over and over again.
- Try more advanced training techniques. As part of incorporating variety into your routine, occasionally try bombing your muscles with super sets, drop sets, or pyramid sets to fully challenge your body. These techniques may not be appropriate for all workouts, but when used occasionally for pre-planned high intensity training sessions, they are extremely effective.
- Read literature on effective technical training. Educating the mind is a powerful motivational tool. As you read about the muscle building routines that other athletes are using with success, it can inspire you to set new goals and try new approaches in your training. It also instills a strong sense of confidence and a winning, can-do mentality. Nothing talks like success, and if you read regularly about others who are achieving their goals, it will help you to program your mind to believe that it is possible to achieve your own goals.
- Plan your workouts at the same time every day. The structured routine is an important key to motivation. It may not sound exciting, but when you have the same amount of time set aside each day for your workouts, you’re less inclined to wonder “if” you’re going to exercise today because you already know “when” you’re going to work. today.
- Hire a personal trainer. Finding the right personal trainer is often worth the financial sacrifice. When you know you have a gym date with the coach, you will be willing to show up and work hard 100% of the time. Think of it as an opportunity to tap into the wisdom and experience of someone who can help you achieve your goals.
- Have a good collection of exercise music. The motivating power of the music that inspires you cannot be underestimated. Often times, it can keep you in a grueling workout.
- Keep a long-term perspective to achieve your training goals. As has been commonly said, “Rome was not built in a day.” Embracing the mindset that you are committed to fitness as a journey of a lifetime will help you stay on track.
- Last, and most importantly … don’t train too much. Rest. The exhaustion of staying in the gym for endless hours day after day has derailed many training plans. Adequate rest will help you avoid exhaustion, so take your days off from training and don’t feel guilty about it.
The bottom line:
Using these tips as a tool to help you stay motivated in your muscle building routine can be very effective in the long run. The important thing is to find what works for you and to stick with it. What motivates one person may not be as motivating for another, so try experimenting with these different techniques and approaches, and implement the strategies that will support your own success.