The dictionary defines motivation as a reason to act in a certain way. There are certainly key events which can trigger motivation, such as the desire to lose weight. But motivation can be hard to sustain. Workout motivation for men can be as simple as picking a tactic. 

workout motivation for menThere are hundreds of articles about motivation on the internet. Some offer valuable advice such as using your motivation to build a habit.  Habits help to reduce the need to find workout motivation for men.

But, the problem is habits are easy to break. They can take weeks or even months to create but be broken just by stopping your workout for a few days, even if they're not consecutive!

The real problem is life. You may like the idea of working out in the morning. A quick look at the tips in most articles and you decide to sleep in your clothes with your alarm clock on the other side of the room. You can visualize yourself getting up with the sunshine and running down the road with a smile on your face.

The morning arrives. It’s cold and dark and your partner is snuggled up to you, making it difficult to move. You can ignore the alarm and snuggle under the covers for 5 minutes. Before you know it the opportunity is gone.

There’s a huge difference between wanting to work out and actually feeling like it when the time comes. That’s where motivation comes into play. But how do you feel inspired or get workout motivation when the alternative is so much more attractive or easy?

Get Support

Take a look at the FF30X program or you can even sign up to the FF4L option. You’ll meet hundreds of men who are striving to work out and become better versions of themselves. It is possible to gain motivation from their stories and to feel inspired.

But, they probably won’t be there when your alarm goes off at 5:30 am. Their support is great, but you need the support of your partner or anyone who shares your home with you.

Ideally, they’ll get up to workout with you. But if not, then they can at least tell you to get out of bed. It’s surprisingly effective and once you’re up you might as well try the workout.

Find Accountability

The next great workout motivation for men is accountability. You may not feel like working out even though you do want to look like Arnie.

workout motivation for menHowever, if you’re lying there or sitting there thinking about the fact that you have to report into a friend on your workout progress, then you’re going to have to do something.

This is especially true if your friend is also working out; a little competition is always good. That’s where it really pays to join the FF30X program. You only need to connect with one other person to generate that competition and accountability, forcing you to work out even if you don’t feel like it.

All you have to do is think about how you’ll feel when they’re hitting their targets and you’re still putting on the weight!

Just Do It!

Both of the above points rely on outside motivators. These force you to take action because you want to show others that you are achieving something.

workout motivation for menAnother approach is to adopt the Nike attitude: “Just Do It!” The theory behind this is to believe that you can achieve anything if you just try and believe in yourself.

However, you can apply this principle in a much simpler way. If you’re thinking about exercise then just do it. You don’t need a huge goal or a scheduled date on your calendar.

All you need is ten minutes. Put your gear on and pick up a dumbbell. Within moments of starting you’ll want to do more.

That’s the real crux of the issue; starting. Because once you start keeping going is much easier.

Scatter Your Toys

To help you get workout motivation, keep a few basic workout tools around your home. Even something as simple as hand grippers can help.

Imagine you're sitting in your armchair with the television on. Next to you are the hand grippers.

You don’t need to move to start using them, but, after a few minutes of using them, you’ll be ready to get up and find the dumbbells or even that jump rope.

Sign Up for Something

This is a technique that works when there is little time to prepare. If you sign up to do a marathon in two years, you’re probably not going to worry too much about training today.

workout motivation for menBut, if you sign up for your local 5k next month, you’re going to want to start training. In some ways, this is the same as setting yourself short term goals.

Again the difference is accountability. The moment you sign up and tell someone what you’re doing, you have to start training. Otherwise, someone will know you can’t do it.

To increase your workout motivation for the event, you can always dedicate the race to someone and raise money to help a cause.

Mix It Up

When you sign up to a gym you’ll get a workout coach and probably start training with someone.

man flipping tire workout motivation for menHowever, as time passes this is harder to stick to. You’ll know what you can get away with and your motivation and focus will drop.

Don’t just change your workout partner, change your gym regularly. Switching gyms will help you to stay motivated and try different exercises.

You may even benefit from some free introductory deals.

Test Your Fat

When you're thinking about working out but don’t really feel motivated then put two fingers on your belly as you inhale. Slowly exhale while tightening your abs. You’ll be able to pinch your excess skin; this is pure fat!

That should make you feel like working out. In fact, you should do it every day before your workout. It will help you to push harder.

You can even do it when you’re tempted by a sweet treat that you know you shouldn't really have!

Focus On Enjoyment

Life is too short to do things you hate. When building workout motivation, you need to focus on doing things that you enjoy. This will make you more interested in doing the activity, and you’ll find it easier to feel motivated to do it.

Commit to One Thing

If you’re really struggling with motivation, then the idea of completing a 30-minute workout can just seem like too much.

pushup workout motivation for menHowever, if you commit to doing just one set of one exercise, then you can be finished in just a few minutes.

In all likelihood you’ll do much more than one set; this will simply get you started. But, if after one set is finished and you still don’t have any motivation then call it a day and try again tomorrow. At least you’re doing something.

Use Your Television

Even when your favorite show is on there is likely to be commercial breaks.

workout motivation for menCommercials are a great opportunity to jump off your seat and do a few sit ups, push-ups or even walk round the room for the entire duration of the commercial break.

This simple action will help you to get fitter and make you feel more motivated to do more.

Variety is Key

There will be days when you don’t feel like working out. You may be able to bully yourself into doing the workout anyway. But in all reality, you may simply miss your workout.

That’s okay because you’re human. While muscle can start to deteriorate within a week or two the effects on your overall fitness take longer to dissipate.

So if you've missed a few workouts don’t worry. Put them behind you and start again.

The real key is to add as much variety as possible. That’s why you need the FF30X program or the FF4L program. These will make you accountable, give you the support you need and help you add variety. That’s what you need to keep your workout motivation as high as possible.


Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you want a complete health & wellness package ‘For Life' – designed especially for you as a busy man…

Then I’d recommend you take a look at our Fit Father For Life Membership.

Inside the membership, you'll have FULL access to:

  • FF30X Phase #2.
  • FF30X Phase #3.
  • Old School Muscle.
  • Old School Muscle Phase #2 – Available Q3 2018.
  • ‘Total Body Tune-Up' Flexibility Program.
  • The Travel Fit Program.
  • The ‘Accelerate' Bonus Package.
  • …And… EVERY program we produce.

See for yourself how these programs have helped men just like you achieve and maintain results and live a healthier and happier life.