5 ways to reignite your workout motivation and boost willpower

Muscles grow stronger the more you train them and the same goes for your motivation and willpower.

Motivation is either intrinsic – a desire to do something for the enjoyment of the act itself – or extrinsic, which comes from an external reward like a heavier max lift or a better body. Motivation is your ‘why’ for hitting the gym to train.

However, motivation alone is not enough. You also need willpower to take action and make your goal a reality. It’s the muscle you use to resist temptations and push through training when motivation wanes.

And just like a muscle, if you don’t flex it often enough, it weakens. Conversely, you can strengthen your willpower by flexing your mind-muscle more often.

Importantly, strong motivation can boost willpower. For instance, if you’re highly motivated towards a goal, it becomes easier to resist temptations and exert willpower.

In the same way, the willpower to stick to the plan and achieve mini milestones can build the motivation needed to achieve that bigger, more audacious goal.

READ MORE | 5 ways to fall in love with fitness

Using these tips will help you develop a steely resolve to exert unbreakable willpower and the grit and determination to achieve any goal with unwavering motivation.

1. Change your thoughts

Our thoughts influence our motivation levels and ultimate actions. When we consciously choose to think positively, we can transform our actions.

Studies¹ in psychology have found a direct link between a person’s emotions and willpower. People who tackle a task with a negative mindset (also known as a negativity bias), for example, are far more likely to quit before achieving their goal than those who start with positive thoughts (or bias).

So think about the positive aspects of your impending workout, like how you’ll feel afterwards or how you’ll be one step closer to your goal, rather than any negatives.

2. Take pride in yourself

A study² published in the Journal of Consumer Research examined the specific role pride plays in self-discipline, determining that pride increases self-control, but only under certain circumstances.

The caveat is that you need to take pride in who you are, rather than what you have accomplished. In addition, pride over your ability to exert self-control decreases your willpower.

3. Create systems

While motivation and willpower are the two core ingredients for success, they are two finite mental resources.

When you deplete your willpower and motivation, you will need to fall back on beneficial habits to stay the course.

The best way to establish the beneficial habits that characterise the regular training inherent in an active lifestyle is to create a system in your life.

Systems determine what you do every day, like how, where and when you train. This system allows you to focus your efforts on the process by performing tasks you enjoy and that move you closer to the end goal, rather than fixating on an outcome or goal, which requires willpower and motivation.

4. Entertain your brain

While following a training plan or engaging in an activity you intrinsically enjoy is vital to sticking to your plan through sheer enjoyment, there are often tasks or workouts we dread.

When you lack motivation or the willpower to get through a steady-state cardio session or track workout, bundle your task with something you enjoy.

Compiling a range of playlists to meet different moods and workout intensities with your favourite songs can make a gym session in the cold more appealing.

If you’re a fan of listening to podcasts or audiobooks, you can also reserve that pleasure for your hour in the gym.

By bundling an activity you enjoy – music or a podcast – with one you may lack the willpower to engage in – the workout – you’ll be more inclined to get through the session.

5. Give yourself incentives

Another way to boost your willpower is to get yourself an accountability partner – someone other than yourself who will keep you honest and motivated to stick to your scheduled workouts.

Training with a partner can also serve as a type of commitment device because failing to show up for a scheduled session will mean letting down and disappointing your friend.

Hiring a personal trainer or paying for a workout app is another effective option. The cost will create a monetary incentive to make the session or get full value from your investment.

References:

1. Brand Ralf , Cheval Boris. Theories to Explain Exercise Motivation and Physical Inactivity: Ways of Expanding Our Current Theoretical Perspective. Frontiers in Psychology. Volume 10. 2019. DOI=10.3389/fpsyg.2019.01147. ISSN=1664-1078. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.01147.
2. Anthony Salerno, Juliano Laran, Chris Janiszewski, Pride and Regulatory Behavior: The Influence of Appraisal Information and Self-Regulatory Goals, Journal of Consumer Research, Volume 42, Issue 3, October 2015, Pages 499–514. https://doi.org/10.1093/jcr/ucv037

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

Twitter