What If I Hate Working Out? How Can I Stay Motivated?

Do you hate exercise as I hate working out? Try these suggestions, and you could just alter your mind. You don’t have to be a gym hero to get enough exercise to improve your health. There are numerous methods to include regular physical activity into your life, which can help you have more energy, handle stress better, lower your risk of illness and disease, and look and feel better! It’s almost a no-brainer. However, the majority of us (about 80% of Americans) do not make regular exercise a habit. Many people believe it’s because they don’t like it.

I Hate Working Out: Motivation

I Hate Working out overcome your aversion to exerciseSo, how do you quit being a hater and overcome your aversion to exercise? Here are some pointers to help you incorporate more physical activity into your life — and maybe even enjoy it!

Find your niche.

Rather than forcing yourself to do something you don’t want to do, find ways to exercise that suit your personality. If you’re a social person, try taking a group dance class, joining a leisure sports team, or starting a walking group with pals. Connecting with your friends and family is an excellent strategy to keep motivated and avoid working out alone. Running or swimming may be a better fit if you like to be alone. And if you’re not a morning person, you’re unlikely to get up at 5 a.m. to attend a boot camp class.

Give it some time.

It can take some time for a new activity to become a habit, so give yourself plenty of time to establish a regular routine. One method is to attempt to be active at the same time every day. Exercise can be addicting in a positive manner. You’ll notice when you aren’t doing it once it becomes a habit.

Include it.

Integrate physical activity into your routine and lifestyle so that it does not feel like a hassle. There are numerous ways to incorporate exercise into your daily routine that do not require you to sacrifice other aspects of your life, such as time with family and friends. Participate in family activities; you’ll all profit. And if you can’t envision life without your regular phone contact with your bestie, take a walk around the block.

Divide it up.

I Hate Working out physical activity when possibleIt is OK to incorporate physical activity when possible. The American Heart Association suggests at least 150 minutes of moderate activity per week, but if that seems daunting, try including two or three short activity sessions most days of the week. Everything adds up! You may start your day with a fast yoga routine, go for a brisk walk after lunch, and if you take public transit, get off a stop earlier and walk the rest of the way home.


Don’t be concerned if you miss a day or a workout. Everybody struggles from time to time. Just make sure to hit it again the following day. And if what you’re doing isn’t working, go back through this list. It’s possible that you might try a different activity or a different time of day. Never give up!

What are some science-backed motivational strategies?

Extrinsic and intrinsic motivation are the two basic types of motivation, according to psychologists. Intrinsic motivation comes from inside and is defined as doing something for the sake of personal reward or challenge. Extrinsic motivation is derived from external influences such as attempting to earn a reward or avoid a punishment.

You can increase your intrinsic motivation by determining why you value exercise.

I Hate Working out Exercise has long-term health and function benefits

1. Determine your “why” — do you want to exercise for health reasons? Is it for your children? Is it for how you feel after working out? Exercise has long-term health and function benefits, as well as flow-on benefits for your children and immediate affects on mood and vitality. Being clear in your thoughts about what you hope to gain from exercise might help motivate you to take action.

Extrinsic motivators can also assist you start exercising.

2. Make plans to workout with a companion. You’ll be more likely to follow through because you don’t want to disappoint your pal. Furthermore, studies show that when people exercise with family and friends, they exercise for longer periods of time than when they exercise alone.

I Hate Working out purchase clothes or shoes3. Purchase a new piece of clothes or shoes that you will like exercising in. Make the prize conditional on completing a particular amount of exercise, so you have to work for it.

4. Purchase an activity tracker. Fitness trackers include a variety of motivational features such as prompts, self-monitoring, and goal-setting. Several studies have found that activity monitors enhance physical activity.

5. Exercise at the same time every day to make it a habit. According to research, exercising in the morning leads to faster habit building than exercising in the evening.

6. Participate in an activity that you enjoy. Getting into a new exercise routine is difficult enough. Increase your chances of success by engaging in a pleasurable activity. Also, if you enjoy your workout, you may exercise at a higher intensity without even realizing it. Don’t run if you despise it. Take a long walk in the woods.

7. Begin small. Rather than overdoing it, leave yourself wanting more. You’re also less likely to become ill or injured.

I Hate Working out Listening to upbeat music while exercising boosts mood8. Listening to upbeat music while exercising boosts mood and reduces perceived exertion, resulting in higher work production. These advantages are especially beneficial for rhythmic, repetitive kinds of exercise such as walking and running.

9. Go on a walk with your dog. Dog walkers walk more frequently and for longer periods of time than non-walkers, and they report feeling safer and more socially connected in their community.

10. Make a monetary commitment. Loss aversion motivates humans, according to behavioral economic theory. Some commercial websites have taken use of this for health by requiring people to sign a “commitment contract” in which they pay a monetary deposit that is forfeited if the health behavior pledge is not satisfied. Physical activity, medication adherence, and weight loss have all been demonstrated to improve with this method.

Be patient with yourself and remember that it takes three to four months to create an exercise habit. The intrinsic motivators then take over to keep your fitness regimen going. Who knows, maybe in a few months you’ll be the one hooked on exercising and encouraging your friends and family.

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