You know you should exercise. You know it will make you feel better both physically and mentally. You know it will help you achieve higher quality sleep, lose weight, and reduce stress. So why is it so hard to get motivated to work out? There is not only a mountain of resistance to get to the gym, but the smallest bump in our day can throw off our willingness to work out. This is where we dig deep. This is where the WHY becomes pertinent to continue to succeed with our health goals.

One of the biggest motivators for people who regularly exercise is seeing results. Unfortunately, when you’re just starting, the results can be slow. It can be discouraging to put in all that sweat and effort and not see an immediate change in your appearance or fitness level. In the moments of wanting to quit, we discover how our reason for even starting this journey is so powerful.

Before you start your journey, I want you to sit down in a quiet place and write on a piece of paper WHY you are starting this. And not just to lose 10 pounds for bikini season, to look or to feel good, although those are some significant benefits. I want you to dig deep into every cave of your insecurities.

This is going to be the thing that keeps you going when it hurts, when you feel like throwing in the towel when you are too tired and didn’t sleep enough last night to go to the gym or to make those good choices of eating the chicken dish instead of the fried burrito. The “why” I am looking for is what sets your soul on fire.

One reason could be to be capable of walking your daughter down the aisle when she gets married. Another is to chase your grandbabies around without feeling an ounce of fatigue. It could simply be to feel sexy again in front of your spouse and fall in love with your skin.

How to Set Yourself up for Success

Start Small: Once you finally get to the gym, it can be tempting to go all out to make up for lost time. But this approach is often doomed to fail. You’re more likely than not to get overwhelmed and discouraged, and before you know it, you’ll be back on the couch binge-watching Netflix instead of working out. A better strategy is to start small and gradually increase the intensity of your workouts as you get more comfortable with physical activity.

Find a Buddy: Having someone to work out with can make all the difference in terms of motivation; knowing that someone is counting on you to show up will help you follow through on your commitment, even when you don’t feel like it. Plus, working out with a friend is more fun (and effective) than going it alone!

Choose Activities You Enjoy: If you hate running, don’t force yourself to do it just because someone told you it’s the best exercise out there. The key is finding activities you enjoy so that working out doesn’t feel like a chore. There are plenty of options available, so experiment until you find something that feels right for you.

Create a Support System: Besides finding a workout buddy, another great way to stay motivated is by surrounding yourself with people who support your fitness goals. This could include joining a sports team or fitness class or simply sharing your plans with friends and family members who will hold you accountable.

Keep Track of Your Progress: One of the best ways to stay motivated is by seeing results from your efforts. Keep track of how much weight you’ve lost or how many inches you’ve gone down in size since starting your fitness journey—seeing those numbers go down will give you a much-needed boost when motivation starts running low!

There’s no question that exercise requires effort and discipline—but that doesn’t mean it has to be torture! By finding activities you enjoy and setting realistic goals, you can make working out something that’s not only good for your health but also fun and satisfying!

Benefits if you Stick with a Workout Plan:

Benefit #1: You’ll Improve Your Mood

One of the first benefits you’ll notice when you start working out is an improvement in your mood. Exercise has been shown to release endorphins, which have mood-boosting effects. So, if you’re feeling down or stressed out, a workout can help you feel better. The boost in confidence from seeing results from your efforts is a bonus!

Benefit #2: You’ll Sleep Better at Night

If you struggle with insomnia or poor-quality sleep, working out can help. Exercise helps to regulate your body’s natural sleep rhythm and can improve the quality of your sleep. So, if you’re looking for a natural way to improve your sleep, hitting the gym or running may be just what you need.

Benefit #3: You’ll Lower Your Risk of Disease

Regular exercise has lowered your risk of developing chronic diseases such as heart disease, stroke, and diabetes. The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week—that’s just the minimum! So, starting a fitness routine is a great place to begin if you want to reduce your risk of developing a chronic disease.

There are so many benefits to working out that there’s no excuse not to start today! Whether you want to improve your mood, sleep better at night, or lower your risk of disease, exercise can help. Remember your WHY and dig deep when times are challenging. No one said, “Man, I regret going to the gym.” YOU are in control of your life.