It’s an all-too-familiar story: you feel inspired to get fit, to lose weight, to go faster or further than you’ve ever gone before. You dive head-first into training, and love every moment… 

…at least for the first few sessions. But as the weeks tick by, you find it harder and harder to maintain the rage.

Workout motivation can be fleeting. And that’s especially true for home workouts, where you’re answerable to no one but yourself, and where a wealth of distractions – the TV, the kids, the chores – are almost impossible to avoid.

In this guide we’ll look at some proven ways to maintain your exercise motivation and reach fitness goals, whatever they might be.


Why home workout motivation matters

You need to be motivated to achieve your fitness goals, because – and we hate to tell you this – exercise can be really hard.

Motivation is especially important for home exercise, as you lack the gym trainers, instructors, community and friendly competition that can encourage or compel you to push harder than you otherwise would.

Not all motivation is made the same. Intrinsic motivation (a desire from within) is critical to achieve your fitness goals. Extrinsic motivation (pressure or rewards from others) tends to be far less effective at driving you forward.

This intrinsic motivation comes from a combination of self-belief, self-determination, a clear goal, and a willingness to try (and sometimes fail) at new things.

6 ways to maintain home workout motivation

With all that in mind, how do you maintain motivation when you exercise at home? Here are six effective ways to stay locked in once you start a regular home workout routine.

 

Design a dedicated workout space

Distractions are everywhere at home, and are a sure-fire way to either cut a workout short or stop exercise from even happening. Limit them by creating a separate, dedicated space for your workouts, whether that be a spare room, a garage or shed, or a special spot in your backyard.

Fill your home gym with quality equipment, because you’ll be far more interested in using treadmills, exercise bikes and weight lifting machines that feel good and work well. Quality equipment will also last longer, helping you to continue with your training in the long-term.

 

Set clear goals and track your progress

Perhaps the single most effective way to maintain home workout motivation is to set a clear goal that you want to achieve. All fitness goals should be SMART: specific, measurable, achievable, relevant and time-bound. Examples include:

Body goals: I want to lose 10kg by the end of this year through home cardio exercise.

  • Health goals: I want to lower my blood pressure to a healthy range within four months through regular home workouts and a balanced diet.
  • Performance goals: I want to run a sub-two hour half marathon in three months’ time.

Once you’ve set a clear goal, track your progress towards it with a workout app or by journaling about your workouts. This can be a great way to rekindle motivation when it starts to flag, as you can see how far you’ve come – particularly with journaling, as it allows you to capture your emotions through the journey.

Modern exercise equipment is fantastic for tracking individual workouts and your progress towards your larger fitness goals. Matrix machines, for example, come with your choice of digital console, including the XIR, which lets you track your workout on a 16” HD touchscreen.

 

Build a routine

Exercise is a habit. Like the muscles it creates, the exercise habit grows stronger over time, but only if you stick with it religiously.

How long does it take to form an exercise habit? There have been a number of studies on the subject, but answers have been mixed:

To maximise your chances of forming an exercise habit, and making a workout as automatic as brushing your teeth, you should stick to a firm routine. Try to exercise at the same time of the day and week. Build habits around your workout – a coffee before, a shower after – to make exercise an even more integral part of your day.

 

Seek accountability from others

You’ll want to be held accountable for working towards your goals. But without a gym instructor or personal trainer to hold you responsible, you’ll need to seek accountability elsewhere.

Consider inviting a workout buddy around (which can also be handy if you need a spotter for weights). Alternatively you could join an online community – a Reddit group, social media fitness groups, dedicated sites like Spark People and My Fitness Pal – where people support one another on their fitness journeys.

 

Reward yourself

Break your big fitness goal down into smaller goals. If your aim is to lose 10kg, break that down into 2kg steps. If your aim is to complete a sub-two hour half marathon, incrementally step your distance up and your kilometre pace down.

As you hit these smaller goals, reward yourself with a little treat: a pair of shoes, a nice meal out with your partner, or something more functional, like a new piece of conditioning equipment.

These regular pitstops and prizes can motivate you to keep striving towards what could otherwise feel like an overwhelmingly large challenge.

 

Keep things fresh and exciting

While routine is important, it can’t be at the expense of fun. Avoid boredom by varying your workouts through the week, and try new exercises from time to time. If you don’t enjoy a particular workout, replace it with something different.

Adaptable equipment like kettlebells, medicine balls and resistance bands can be used for dozens of different exercises, which can help to keep workouts fresh. High-end tech like the Matrix TF50 treadmill, meanwhile, makes workouts exciting through augmented reality technology, by sending you running through the woods or along the coast from the comfort of your home gym.


GymQuip: your home gym experts

At GymQuip we’ve spent the last three decades helping people reach their fitness goals, by providing all the advice, encouragement and equipment you need to create a truly motivating home gym.

One of Australia’s largest fitness showrooms, at GymQuip we offer a complete range of cardio and strength training equipment, from high-end treadmills, bikes and racks, to basics like gym mats, skipping ropes and recovery equipment. We offer an even larger range of home gym equipment through our online store, which we can deliver to your door anywhere in Australia.

Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help!