Lack of motivation is the most cited reason why people do not workout. It is not that they don’t want to workout, and it is certainly not that they don’t want to see the results that come with working out. It’s just that they do not “feel” like working out when the time comes. Obviously we can all come up with many reasons why we don’t feel like going to the gym, and we can convince ourselves that we’ll go later or that missing one day won’t hurt. But missing one day CAN hurt and it can then turn into missing two days or two weeks in a row. Instead of letting this happen to you, read these tips to make sure you stay motivated to workout.

Tracking Your Progress Is HUGE

Almost all motivation most people have to work out is derived from seeing progress or knowing that progress is a real possibility. However, most people make crucial mistakes that make tracking their progress very difficult. The most important thing you can do is keep a written account of everything associated with your workout. What exercises did you perform? In what order? How much weight? How many sets? How many reps? How much rest in between? The more things you keep track of, the more chances you will have to see progress the next time you workout. Maybe you were able to lift 2 extra reps in your final set than the last time you worked out. This is motivating! And it will help you to keep coming back for more.

Set Realistic And Concrete Goals For Yourself

Setting realistic goals is incredibly important if you want to achieve results. And research has proven that WRITING DOWN your goals dramatically increases your chances of actually achieving them. Make your goals as specific as possible so you can really shoot for something solid and attainable. If you are currently able to bench press 180 lbs. for 8 reps, make a goal to be able to bench 200 lbs. for 8 reps within the next two months (or bench 180 lbs. for 10 reps instead of 8). If you do not set these goals, you may be content to continue doing the exact same workout for weeks or months on end. And if you don’t incrementally increase the intensity of your workout, you will not see progress and you will not build muscle.

But Don’t Change Your Workouts Too Often

You need to keep your workout routines consistent for about 4-6 weeks in a row, otherwise you will not be able to track your progress or determine if you are meeting your goals. The slightest changes, from including another exercise to varying the order you perform your exercises in, can drastically change your results from week to week. For example, if one session you do bench press followed by bench flys, and the next time you train chest you reverse this order, your numbers will be all off and you won’t be able to compare your results. Don’t just settle for the next open machine. Do your workout the way you planned on doing it before you got to the gym. (Of course, this is not to say that you should keep your routine the same forever. In a future post, I will explain the importance of switching up your workouts to shock your muscles every 4-6 weeks or so).

I am confident that if you follow this advice you will be much more motivated to go to the gym and in turn will build more muscle!