Fit Focus: Fitness tips when you feel like quitting
WE'VE all been there — that moment when the alarm goes off for your morning workout, and hitting snooze feels far more appealing than hitting the gym. Or when you’re halfway through your fitness routine and suddenly think, "Why am I even doing this?".
Losing motivation is normal, but it doesn’t have to derail your progress. Whether you’re a beginner or a seasoned fitness enthusiast, these science-backed strategies will help you push through slumps, reignite your drive, and stay committed to your goals—even on the toughest days.
Before diving into solutions, it’s important to understand why motivation dips in the first place.
Unrealistic expectations can cause motivation to fade because progress is rarely linear, but social media often makes it seem like it should be. Burnout from overtraining or extreme diets can lead to fatigue and resentment.
A lack of immediate results can be discouraging because fitness is a long-term game, but we’re wired to seek quick rewards. Boredom can also set in when doing the same workouts repeatedly, making exercise feel monotonous.
The good news is that motivation isn’t just about willpower — it’s about strategy.
Here are seven tips to stay motivated when you want to quit.
Instead of fixating on the scale or mirror, pay attention to non-scale victories like having more energy, sleeping better, or being able to lift heavier than last month.
A study published in the Journal of Obesity found that people who tracked performance-based goals, such as running farther or lifting more, stuck with exercise longer than those focused solely on weight loss.
Joining a fitness class can boost accountability through camaraderie. Finding a workout buddy increases the likelihood of showing up because you’re 95% more likely to attend if someone is waiting for you. Trying a fitness challenge using apps like Strava or Fitbit allows you to compete with friends, which can also enhance motivation.
Doing the same workout for months can kill motivation. Consider trying new activities like swapping running for swimming or weightlifting for yoga. Incorporating shorter, more intense sessions such as a 15-minute HIIT workout can be more effective and less daunting than an hour on the treadmill. Exercising outdoors can also boost your mood and make workouts feel less like a chore.
On low-motivation days, commit to just two minutes of exercise; often, starting is the hardest part. Once you begin, you’ll likely continue. For example, telling yourself, "I’ll just walk for two minutes," can lead to walking for twenty. Similarly, committing to doing one set of push-ups might result in completing a full workout.
Taking progress photos can provide visual motivation through physical changes. Keeping a workout journal to record personal records, mood improvements, or energy levels can reinforce your efforts. Using habit-tracking apps to create streaks, like a 30-day challenge, helps build psychological momentum.
Instead of using food as a reward, consider getting new workout gear after a month of consistency or treating yourself to a massage or spa day for reaching milestones. An extra rest day can also serve as a reward for your hard work.
On days when quitting seems tempting, ask yourself what made you start in the first place. Reflect on how you will feel if you skip a workout versus how you will feel after completing it. Writing down your reasons and keeping them visible, such as on a sticky note on your mirror, can serve as a powerful reminder.
If you’ve already fallen off track, don’t be too hard on yourself. Forgive yourself because everyone has setbacks, and what matters most is restarting. Start small—perhaps a 10-minute workout instead of an hour. Focus on consistency rather than perfection, because one workout is always better than none.
Remember, motivation follows action. You don’t need to feel motivated to get motivated. Often, simply starting — putting on your shoes, doing one squat, or driving to the gym — creates momentum. Fitness isn’t about never wanting to quit; it’s about quitting less often and coming back stronger every time.
