How to stay motivated to go to the gym

How do I get motivated to go to the gym?

Plan it before you need it. The NHS says to decide where, on which days and when you’ll exercise.

Think of motivation as the weather. Some days are sunny and some days it pours. A bus timetable runs either way, and so can your sessions.

How often? In one study of 111 new gym members, it took at least 4 sessions a week for 6 weeks to build a habit. Simple sessions that people enjoyed went with stronger habits.

Can’t make 4 gym trips? The NHS says to start gradually and build up.

Adults should aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. Add strengthening activities on at least 2 days.

A brisk walk on the other days counts towards the 150. Need a plan to follow? Use our beginner gym plan.

What should I do after I miss a workout?

Book the next one straight away, and reward yourself for going back. That’s the comeback rule.

Researchers tested 54 four-week programmes on 61,293 members of a US gym chain. Almost half raised weekly visits by 9% to 27%. The top one gave tiny rewards for returning after a missed workout.

Judges asked to guess the winners got it wrong. So the trick that works may not be the one you’d expect.

One catch. Only 8% of the programmes still made a measurable difference after they ended. So set your own comeback rule, one you can keep for good.

Why does my workout motivation fade?

New things wear off. In one US trial, some people could only hear gripping audiobooks at the gym. That group went 51% more often at first, but the effect faded over time, especially after the Thanksgiving holiday.

What lasts is liking it. A review of 66 studies found that enjoying exercise for its own sake was linked with sticking at it long term.

Most of these studies watched people rather than testing a change. Still, the NHS agrees you’re far more likely to stick with something if you enjoy it.

Hate the treadmill? Try a class, a swim or lifting weights a little heavier each week. Feeling yourself get stronger is one of the reasons linked with doing more.

How long until exercise becomes a habit?

Often about 2 months, but it varies a lot. A review looked at habits like exercise, healthy eating, drinking water and flossing. In the 4 studies that timed it, the middle person took 59 to 66 days.

Between people, it ranged from 4 to 335 days. Habits people chose for themselves tended to be stronger, and so did morning ones. Most of the studies had design flaws that could skew the results, so treat these as rough guides.

So if week 3 still feels like hard work, you’re not doing it wrong. Keep the timetable. For picking a cue that sets it off, see how to build a health habit.

Fitness motivation tips for this week

Busy week? See what short workouts can and can’t do.

No motivation for anything at all, not just exercise? That’s a different problem. Read no motivation to do anything.

When to speak to a GP

Speak to a GP if:

• You haven’t exercised for some time, or you have a medical condition or concerns. The NHS says to speak to your GP first. You can ask about exercise on prescription.
• You’ve had a low mood for more than 2 weeks, you’re struggling to cope, or things you’re trying aren’t helping. See the NHS low mood page.
• You have chest pain that comes and goes, or goes away quickly but you’re still worried. See the NHS chest pain page.

Call 999 if you get sudden chest pain or discomfort that doesn’t go away. It can feel like squeezing, pressure, burning or indigestion.

Also call 999 if pain spreads to your arm, neck, jaw, stomach or back. The same goes for chest pain with sweating, feeling sick, light-headed or short of breath.