These gym rules will help you stick to your routine, no matter your motivation level.
We’ve all been there. You’re staring at your sneakers, they’re staring back at you, and you know you should work out, but you’re just not feeling it. So what do you do? Do you skip it? Do you push through? After this advice, you’ll ditch the excuses and get moving.
Fitness trainer Lindsey Mathews shared simple gym rules to follow when your motivation is low.
The Power of Habits and Mindsets
Motivation comes and goes, but it’s the habits and mindsets where the magic happens. Developing a routine and discipline can make working out feel easier over time. Even as a trainer, Lindsey admitted, “you’re never going to always want to do what you should be doing.” Establishing a habit sets you up for long-term success.
Make It an Appointment
One of Lindsey’s key strategies is to schedule exercise into your planner.” I have a calendar that I have time blocked with my day and my workout is right in there, along with every other appointment I have in my day,” she explained. By treating your workout like any other important appointment, you are less likely to skip it.
“Most of us will keep promises to other people,” Lindsey noted, “ but it’s so easy to ditch out on that appointment with ourselves.” Making your workout a non-negotiable part of your day can significantly boost your consistency.
Start with Just Five Minutes
When motivation is low, commit to just five minutes. “Tell yourself, ‘Five minutes in, if I still don’t want to be there, I’m gonna let myself leave,'” Lindsey explained. “ The tricky part is you have to actually follow through on that so you can trust yourself in the future.”
If you get to the gym and you’re feeling too stressed, or your mindset isn’t there, Lindsey gave you permission to just go home. “ It might actually be better sometimes for you to leave and… just have a little self care day and not push yourself,” she said. However, she said 98% of the time, five minutes in you’re going to feel great and want to keep going.
If all you can muster is those five minutes, Lindsey said that is still beneficial. “The habit of showing up is actually more important in the long run than making sure you push yourself in every single workout,” she emphasized.
Prepare Your Outfit in Advance
Decision fatigue can be a real barrier to working out. Lindsey recommended laying out your gym clothes the night before. “It’s just one less decision you have to make,” she said.
Having everything ready to go makes it easier to get started, especially on those tough mornings. “If you have your clothes laid out, if you have any supplements you take in the morning, your water bottle, get it all ready beforehand… it’s just all done and you don’t have to think about it,” Lindsey said.
Redefine Success
Success doesn’t always mean hitting a personal record. Lindsey advised redefining success as simply showing up. “If you’re constantly pressuring yourself into thinking that the only workout that counts is the one where you set a PR… that feels really heavy and intimidating,” she emphasized. Focusing on consistency rather than perfection will make you more likely to stick with your routine.
Remember Your Why
Understanding your deeper motivations can help you stay committed. Lindsey suggested asking yourself why you want to work out. “It’s easy to think… ‘because I want to lose 10 pounds,’ or ‘I want to get healthier,'” she said.
“Why do you want that? When you really ask yourself why numerous times, you’ll get down to that deep, core root. It’s much harder to skip out on your workout when you know why you’re trying to do it,” Lindsey emphasized.
Mantra for Cardio
Cardio can be challenging, but Lindsey offered a helpful mantra: “You’re gonna feel so much better when this is over.” Remembering that the discomfort is temporary and the benefits are lasting can help you push through those tough sessions.
Find more advice from Lindsey on Instagram, @trainerlindsey.
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