As a kinesiologist, I’ve worked with countless individuals who begin their fitness journey full of enthusiasm, only to see their motivation wane within a few weeks. The initial excitement of setting health goals can quickly be overshadowed by busy schedules, physical discomfort, or a lack of immediate results. Staying motivated to exercise consistently is one of the most common challenges people face—but it’s not insurmountable. With an evidence-based approach rooted in behavioral science and movement physiology, you can develop strategies to maintain long-term motivation and enjoy the process of becoming more active.
Understand Your “Why”
One of the first steps in sustaining motivation is understanding your personal reason for exercising. Research shows that intrinsic motivation—engaging in activity for personal satisfaction or health
benefits—is more sustainable than extrinsic motivation, such as exercising solely to lose weight or please others (Ryan & Deci, 2000). When you focus on how movement makes you feel—whether it’s increased energy, reduced stress, or better sleep—you’re more likely to stick with it.
Set SMART Goals
Setting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals provides structure and direction. Rather than aiming to “get in shape,” a SMART goal would be, “I will walk for 30 minutes, five days a week, for the next month.” SMART goals not only enhance clarity but also provide a sense of accomplishment, which reinforces motivation (Locke & Latham, 2002). Be sure to check out my other blog post highlighting how to set these goals for youself!
The Importance of Goal Setting for Exercise
Find Activities You Enjoy
Enjoyment is a key predictor of exercise adherence. If you hate running, forcing yourself to do it is unlikely to last. Experiment with different types of movement—dancing, swimming, strength training,
group fitness, or hiking—until you find what feels good. According to Wankel (1993), individuals who enjoy their exercise experience are more likely to maintain regular physical activity.
Incorporate Social Support
Social support has a profound impact on motivation and accountability. Exercising with a friend, joining a fitness class, or hiring a personal trainer can provide encouragement and shared goals. Studies show that social support increases physical activity participation, especially when combined with emotional encouragement and shared commitment (Kahn et al., 2002).
Build a Routine and Make It Convenient
Behavioral psychology emphasizes the importance of habit formation. Creating a consistent schedule and reducing barriers to exercise can make physical activity part of your daily life. Keep your workout
clothes accessible, choose times of day when you have energy, and consider shorter, more frequent sessions if time is a constraint. Repetition and convenience are essential to habit development (Lally et al., 2010).
Track Progress
Monitoring your progress—whether it’s through a fitness app, journal, or wearable device—can enhance motivation by providing visual feedback and reinforcing consistency. Progress tracking also helps identify patterns, celebrate successes, and adjust goals as needed. According to Michie et al. (2009), self-monitoring is one of the most effective behavioral strategies for increasing physical activity.
Practice Self-Compassion
It’s important to approach your fitness journey with self-compassion. Missing a workout or experiencing a setback doesn’t mean failure. Research supports that self-compassion is linked to greater persistence in healthy behaviors and reduced feelings of guilt or shame (Sirois, 2015). Be kind to yourself and view challenges as part of the process, not as reasons to quit.
Vary Your Routine
Avoiding monotony by varying your workouts can keep things interesting and prevent burnout. Cross-training—combining different types of exercise like cardio, strength, and flexibility—can also reduce injury risk and enhance overall fitness. Novelty and variety are known to boost enjoyment and engagement (Sylvester et al., 2014).
Conclusion
Staying motivated to exercise is a dynamic, ongoing process that involves more than willpower. By understanding your intrinsic motivations, setting meaningful goals, finding enjoyable activities, and building supportive routines, you can create a sustainable relationship with physical activity. As a kinesiologist, I encourage you to think of exercise not as a temporary task, but as a lifelong practice in self-care and empowerment.
References
Kahn, E. B., Ramsey, L. T., Brownson, R. C., Heath, G. W., Howze, E. H., Powell, K. E., … & Corso, P. (2002). The effectiveness of interventions to increase physical activity: A systematic review.
American Journal of Preventive Medicine, 22(4), 73-107.
Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.
Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701.
Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25(1), 54–67.
Sirois, F. M. (2015). A self-regulation resource model of self-compassion and health behavior intentions in emerging adults. Preventive Medicine Reports, 2, 218–222.
Sylvester, B. D., Standage, M., McEwan, D., Wolf, S. A., Lubans, D. R., & Beauchamp, M. R. (2014). Variety support and exercise adherence behavior: Experimental and mediating effects. Journal of Behavioral
Medicine, 37(6), 562–573.
Wankel, L. M. (1993). The importance of enjoyment to adherence and psychological benefits from physical activity. International Journal of Sport Psychology, 24, 151–169.
