Do You Often Skip Workouts? Learn How to Stay Motivated with These Methods

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Missed a workout for the 2nd time this week? This is very relatable and everyone at one point or another, is guilty of this. But the good news is, you can avoid skipping workouts and this article will show you how.

Too tired.

What you need to do is to schedule an appointment with a close friend who has the same fitness level as you. Studies have shown that you’re less likely to skip workouts when you have a dedicated workout buddy.


Running low on energy could play tricks on your mind and will encourage your body to stop exercising. Munch on protein and complex carb snacks an hour or two prior to your workout.


Iron helps keep your energy levels up so if you feel a bit down and out, consider eating foods rich in iron or take iron supplements.

Too lazy.

Somehow putting on your shoes will make you feel like wanting to exercise so if you don’t feel like doing anything, just do one thing – put on your sneakers!


If your body is dehydrated, it can seriously reduce your energy and you’ll feel fatigued even without doing anything. Drink 8 glasses of water everyday but if you’re exercising, this may not be enough. Take a sip every 20 minutes to ensure you are properly hydrated.


The key is to make your workouts fun. You will get bored eventually if your exercise routines are repetitive. If you’re always doing zumba three times a week then after a few weeks, you’ll get tired of it. So try to put variation to your routines.

Other Ways You Can Avoid Skipping Your Workouts

If you still find yourself not wanting to workout even after you’ve tried the solutions we’ve outlined above, you can also do the following:

Reward yourself.

While most of us tend to save rewards after we have achieved major goals (such as losing 30 pounds), you should also pile on rewards for even minor achievements. Buy a new dress if you lost 5 pounds, or perhaps treat yourself to a massage once you’re able to complete 2 weeks of exercise without missing a single session.

Consider interval training.

Spinning classes and other kinds of interval workouts can raise your metabolism not just during your workout but even after. When you do this 1-2x a week, you’ll be able to lose weight faster and this will motivate you to keep going.

Create a workout menu.

Have a workout plan for each of your moods so if you’re feeling low, you can just go walk around your neighborhood or a park instead of running.

Watch a movie while exercising.

Sometimes, we think that a particular workout is too tiresome that we skip it altogether. For example, if your program says you have to run on the treadmill for 45 minutes with a speed of 4 miles per hour, you might think you’ll give up after just 15 minutes. But if you’re pre-occupied with a good movie in front of you, you won’t even count the seconds until your workout has ended.

Manage your expectations.

One of the common reasons why people lose motivation is that they have very high goals. For example, they want to lose 4 pounds a week when in reality, the most the can lose is one pound a week. Avoid frustration by managing your expectations properly.

Hire a trainer.

A certified fitness trainer can modify your workout so you get better results. Find a trainer that you feel comfortable with, and then schedule visits every couple of months. One hour of training costs less than a hundred dollars and it’s money well spent!

Enroll in a gym.

Sometimes, we are tempted to just exercise at home because it’s very convenient and it saves us time. But you can easily lose motivation at home and it’s hard to resist the couch! Get a gym membership in a facility such as LA Fitness that’s near your home (or office) so that you’ll be obligated to workout.

Take control.

Don’t wallow in self pity if you are not getting the results you want. Make it your reason to strive harder. Reclaim control of your body and mind and continue to work harder so you will achieve your goals.

Check your meds.

Some drugs like hormone replacements, anti-depressants and steroids can have effects on your body, such as causing you to gain weight. Check with your primary physician or doctor if your meds may be to blame for your lack of results.

Hopefully these tips can really help you avoid skipping your workouts!