Ah, motivation.

One day it feels easy, like you can conquer any workout, and the next, it’s completely gone.

Maybe you’re exhausted from work, juggling family life, or simply feeling stuck in a rut. You know fitness is important, but no matter how hard you try, that drive to exercise just isn’t there.

Sound familiar? You’re not alone—and the truth is, waiting to “feel” motivated isn’t the answer. But before we jump into how you can feel motivated, let’s explore why it comes and goes.

Why is Fitness Motivation So Hard to Maintain?

There’s a common misconception that motivation is this magical thing we can always tap into if we just try hard enough.

In reality, motivation is a fluctuating resource, heavily influenced by internal and external factors—most of which we’re not even aware of.

Let’s break down the real reasons why fitness motivation tends to fade over time, and the connections you might not have considered:

1. The Pressure of Time

We all have 24 hours in a day, but we also live in a society that glorifies busyness. It’s not just about lack of time—it’s about perceived lack of time.

When work, family, social obligations, and personal life all compete for our attention, fitness often feels like the least urgent priority.

Ironically, studies show that regular exercise improves productivity, reduces stress, and even enhances cognitive function. So, in a sense, it gives you time back by increasing your efficiency

Yet, the pressure of time remains a huge barrier. Why?

Because our brains are wired to prioritise short-term satisfaction (Flicking through content on social media), over long-term gains (the benefits of exercise). Understanding this human tendency is key.

It’s not that you’re lazy or don’t care about your health—it’s that your brain is doing what it’s designed to do: choose immediate gratification.

2. The All-or-Nothing Trap

One of the biggest obstacles to sustained motivation is the belief that fitness has to be all or nothing.

• You either work out for an hour, or it’s not worth doing.
• You either hit your goals perfectly, or you’ve failed.

This kind of black-and-white thinking is a motivation killer.

When we miss a workout, it’s easy to feel like we’ve fallen off track, which can snowball into missing more and more sessions.

But real fitness progress is anything but linear.

Small, imperfect actions are what drive long-term change.

As author of Atomic Habits - James Clear says, “Habits are the compound interest of self-improvement.” Missing one workout doesn’t ruin your progress—consistently showing up over time, even in small ways, is what matters .

3. Mental and Emotional Blocks

There’s often a hidden emotional element behind why we avoid exercise.

Stress, anxiety, or even fear of failure can stop us in our tracks.

In fact, Kelly McGonigal, a psychologist and author, explains that our emotional states play a massive role in whether or not we feel like exercising. When you’re stressed or overwhelmed, your brain perceives exercise as another stressor, leading you to avoid it—despite the fact that it’s one of the best ways to relieve stress.

People often view fitness through a lens of punishment -
“I have to work out to fix my body”, rather than as a form of self-care.

When you shift your mindset from seeing exercise as something you should do to something you get to do, it completely changes the way you engage with it.

How to Find Your Fitness Motivation

Now that we’ve looked into the reasons behind the motivation gap, the next step is to take action.

But not just any action—thoughtful, intentional action that directly tackles the issues at hand.

Here are some practical, yet transformative, approaches to getting your motivation back:

1. Rethink Time: Shorter Can Be More Effective

Instead of feeling overwhelmed by the idea that you need an hour to work out, rethink how you view time.

Micro-workouts or even 10-minute bursts of exercise throughout the day can still have a significant impact.

The key here is to challenge the notion that fitness only “counts” when it fits into a perfect time slot. Ask yourself, “What can I fit in today, given my schedule?”

A 10-minute walk after lunch or a quick bodyweight session in your living room may not seem like much, but these small habits are what compound over time.

Joe Wicks, 'The Body Coach' built his career around quick and simple workouts. You can find as low as 10 minute workout videos on his channel here

2. Shift from Perfection to Progress

When we expect ourselves to be perfect, we set ourselves up for failure.

Brené Brown, a researcher and author focused on courage and vulnerability, explains that perfectionism often stems from a fear of failure and shame. It’s the belief that if we don’t do something perfectly, it’s not worth doing at all.

For many, this fear stops them from even starting.

You might think, “I’m not fit enough,” or, “What’s the point if I can’t do a full hour?” But here’s the truth: no one starts at the finish line.

Perfectionism creates this illusion that everyone around you has it all figured out—that they’re stronger, faster, or more disciplined. The reality is, everyone is just showing up as they are, imperfect and evolving. The person next to you in the gym was once a beginner too.

You need to understand that progress is messy, and that’s okay. When you show up for yourself, even imperfectly, you’re still moving forward.

Fitness isn’t about perfection. It’s about consistency. It’s about showing up on days when you don’t feel like it. It’s about choosing to do 20 minutes of movement instead of nothing at all. Did you make it to the gym for just one class this week? That’s progress. Did you opt for a healthier snack today? Celebrate that.

Over time, these small wins build momentum. And that momentum is far more powerful than waiting for the “perfect time” or being in “perfect shape” to begin. Waiting for the perfect conditions or to feel completely ready is just another form of procrastination.

The truth is, you’re never going to feel 100% ready to start your fitness journey, and you don’t have to be. What’s important is that you start where you are, as you are.

So, let go of the need to be perfect and focus on the act of showing up. Celebrate those small wins—because every one of them is a step toward a stronger, more confident version of you.

3. Make it Personal and Enjoyable

Another reason why motivation wanes is that we try to force ourselves into activities we don’t enjoy.

Sustainability in fitness comes from finding something you love .

If running isn’t your thing, why force it? Maybe you'll enjoy a yoga class or feel empowered by lifting weights.

If you’re based in Nottingham, there are plenty of ways to enjoy fitness in a way that feels good to you.

At Witness the Fitness Training Studios, our group fitness classes offer a range of workouts, from strength-based circuits to fun, high-energy group sessions. Perfect for beginners and athletes.

Or why not try something different, like kickboxing for stress relief, swimming to build stamina, or a calming yoga class to reconnect with your body?

The key is to experiment and find what you love. When you enjoy the process, motivation becomes far easier to sustain.

4. Reframe Exercise as a Mental Boost

We often think about exercise in terms of weight loss or building muscle. But focusing only on the physical side of things can make it harder to stay motivated, especially when progress feels slow.

What if you shifted your mindset from how exercise makes you look to how it makes you feel?

There is strong research, showing a clear correlation between exercise and good mental health—it reduces stress and boosts resilience (your ability to handle challenges).

In other words, it’s not just about getting fitter, but feeling better mentally and emotionally.

When you work out, your brain releases endorphins, which are basically feel-good chemicals. Even a short workout can help lift your mood and clear your mind.

So instead of worrying about how hard the workout will be or how long it’ll take to see results, think about how amazing you’ll feel afterwards.

Next time you’re low on motivation, remind yourself that the real win isn’t just about getting fit, it’s about feeling better, mentally and emotionally. And that feeling is worth showing up for.

5. Accountability and Community

Human beings are wired for connection, and research shows that social support plays a critical role in motivation and sustaining long-term fitness.

When we exercise in a group, we share not only the physical challenge but also the energy, emotions, and motivation of those around us. This creates a contagion effect, where the enthusiasm and effort of others can ehance your own performance.

It’s not just about encouragement—it’s the transfer of energy. Seeing someone push through a tough set can inspire you to keep going, while celebrating small wins with others boost your sense of accomplishment. The effort of others becomes contagious, motivating you to give a little more, even on days when you feel less driven.

Studies have found that group settings amplify this shared experience. As one person pushes harder, it triggers a ripple effect through the room, lifting the energy for everyone. When the group’s energy rises, so does yours.

At Witness the Fitness Training Studios Nottingham, we see this all the time. The group dynamic turns even the toughest workouts into shared achievements. It’s this collective drive that makes people push further, stay for that extra rep, and enjoy the journey.

So, if you’ve been struggling to find motivation, surrounding yourself with a supportive group could be the thing you need. The contagious energy of others can kickstart your spark and keep you inspired to show up and stay commited.

Enjoy the Journey

It’s not about perfection, and it’s not about always feeling motivated.

It’s about consistently showing up, in small ways, even when it’s hard.

The journey to better health isn’t a straight line. There will be ups and downs, but each step forward—no matter how small—moves you in the right direction.

Remember, fitness is about so much more than physical transformation.

It’s a way to invest in your mental well-being, build resilience, and create space for enjoyment and growth. So, as you restart this journey, trust and embrace the process.

Celebrate your wins, learn from setbacks, and remember: you can get back into shape—one step, one workout, one day at a time.

References:

1. Office for National Statistics (2019). Time-use study showing lack of time as the biggest barrier to exercise: ONS Report on Physical Activity

2. James Clear on progress and habits: James Clear’s Atomic Habits

3. Brené Brown on perfectionism and progress: Brené Brown

Wu, K. et al. (2023) ‘The direct effect of exercise on the mental health of scientific and technological professionals and the mediating effects of stress, resilience, and Social Support’, Frontiers in Public Health, 11. doi:10.3389/fpubh.2023.1074418.

6. Study on social support and fitness: Reblin, M. and Uchino, B.N. (2008) ‘Social and emotional support and its implication for health’, Current Opinion in Psychiatry, 21(2), pp. 201–205. doi:10.1097/yco.0b013e3282f3ad89.