According to the American Council on Exercise, people use two sorts of motivational strategies to start and continue an exercise program: intrinsic and extrinsic. When you’re motivated to exercise intrinsically, you have more of a chance of succeeding. That’s because you’re motivated by the deep desire to adopt a healthier lifestyle, achieve and sustain your goal weight and feel like a winner. However, if you begin an exercise program fighting tooth and nail and can only be seduced to continue by promising yourself rewards, you might want to rethink your strategy. Your success depends on your commitment to long-term goals and sticking to a plan.

Break It Down

Overnight success is very rare, and certainly not possible for those just starting an exercise program. One thing you can do to provide yourself with motivational fortitude is to break down your goals into doable chunks. If part of your reason for exercising is to lose weight, then do some research or talk to your doctor. Losing a specific amount of weight in a healthy manner by a particular date might not be possible. Weight loss depends on a number of factors, including your current fitness, the time you have to devote to exercise and whether you change your eating habits. If you assign a longer period of time, you’re more likely to stay motivated. Keep it real.

Think Like a Champion

Sports superstars have a strategy that can be adapted to help keep you motivated. They envision success. You can, too. In fact, it’s imperative. You’re going to encounter setbacks, but instead of letting one defeat you, imagine what an Olympic hurdler would do: jump right over the obstacle to get back on track. Thinking like a champion is a very effective motivational strategy when you’re exercising. Not only does it give your performance an extra spark, especially when you’re winded and tired, but it can shore you up over the long term. You might even want to think about pinning up pictures of your favorite champions to keep you motivated.

Thank Yourself

You’re doing this for yourself -- nobody else. It’s an important motivational strategy to remember. It’s part of that intrinsic inducement you need to be successful. Wanting to please your mother or husband will only bring you down in the long run. You can never live up to someone else's expectations and make it through without feeling resentful. Make an unbreakable vow with yourself that the only person you have to answer to is yourself. Be liberal with your self-praise. If you managed to fit in five workouts in one week, that’s cause to celebrate. If you could only manage two, thank yourself for the effort and promise to step it up next week.

Keep the Spark Alive

Making a lifelong commitment to exercise can seem daunting. It means you can never stop, even once you reach your weight or fitness goals. If you do stop, the wheel can slide backward and you’ll have to start over, or succumb to being overweight and less healthy. If that picture was enough to scare you, take hope that you can keep the spark alive over the long term. One way is to incorporate different exercises into your routine. If you’re a swimmer, complement your workout with yoga; pair jogging with tai chi. Any number of exercises can keep you motivated and interested for a very long time.


Something is going to come along to trip up your schedule from time to time. Life happens. Work gets busier. The kids need a ride. Be as inventive as life can be. Prepare for the unexpected by being aware of it. Prepare to adjust your schedule for the demands of your life. Keep motivation alive by making contingency plans.

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