How do you motivate someone to exercise

8 tricks to build a stable workout routine in record time

How do I motivate myself to exercise? If you've always had a suitable excuse ready, read this article.

Laura Küsel liked to skip training so far. Because she just couldn't get herself up regularly, she asked me for help.

At the beginning of her challenge, she did not do any sport. Your goal: to develop a stable training routine within 4 weeks and complete the big round around the Hamburg Outer Alster.

This is their story. She was in the earlier this year Women's Health released. Laura, you have the floor.

Laura's 4-week challenge: “I don't want to be a fitness lazy anymore”

When it comes to sport, my motto is far too often: "I can still do that tomorrow."

So far, I've been a master at making excuses. And I'm not even unsportsmanlike. I actually like to move.

However, it has always been incredibly difficult for me to stick to a sport.

How do I manage to make exercise a good habit that becomes part of me? They say the first 4 weeks decide.

Preparation: What has staying tuned to do with planning?

So that nothing really goes wrong, I look for professional support and get coached by Mark.

Before I meet him, I never thought that I should prepare myself somehow to get active. But now I know how helpful a good planning is for staying tuned.

The first thing we do is find a sport that I enjoy. My challenge for the next 4 weeks is:

I exercise regularly.

Specifically, I set myself the following goal:

  • I go running three times a week.
  • Today in 30 days, at the end of the challenge, I'll be able to run the 7.4 kilometer Alster circuit in one go.
  • To strengthen my back, I do 100 kettlebell swings twice a week. (I can do the exercise comfortably at home and it doesn't have to be 100 at a time. I can take a break in between).
  • I also want to integrate more exercise into everyday life. From now on it's motto: stairs instead of elevator and bike instead of train.

Mark will be my coach and training partner for the 4 weeks: I send him my plan for the next week every Sunday and keep him up to date on my progress via SMS.

This has two advantages: On the one hand, he always has a motivating word ready. And on the other hand, he makes me responsible for actually following my program.

I finally announced it ...

How do I motivate myself to exercise: The 8 best tips - and why it is worth implementing them

"How do I motivate myself to exercise?" I ask Mark at the beginning of my challenge. He gave me these 8 tips that helped me stick with it.

1. Define your goal

Set yourself a goal that inspires and challenges you at the same time.

Formulate your goal in a way that creates a strong emotional impact. This makes it much easier for you to stay tuned.

Extra tip: Write down your precisely formulated goal on a card and put it in your wallet, where you will see it every day.

The goal should always be written in ballpoint pen, the date in pencil - because something can always come up that won't let you reach your goal in time.

However, you should not stop completely. Erase the old date and set yourself a new ultimatum. The main thing is that you stay tuned!

2. Make a plan

Create a fitness plan detailing when you want to exercise.

Pack the gym bag the evening before the next training session. There are fewer excuses and sport is integrated into everyday life as a fixed activity.

Make sure you combine exercise and rest properly. Spread the running units over the week so that there is at least one rest day in between. This allows the body to regenerate and recharge its batteries for the next session.

3. Create framework conditions

Make it a little harder for your inner weaker self by meeting someone up for sports.

It's easy to skip training if no one is aware of it. But if someone is waiting for you somewhere, you won't simply cancel and stay tuned.

4. Forge a plan B

Something can always turn out differently than planned. Therefore, you should have an alternative plan in your pocket in advance.

If you can't walk, ride a bike or do a workout instead.

Building a solid habit is far more important than the perfect workout. Set the hurdle for your plan B as low as possible.

This makes it very easy for you to stick with it and continue working on the routine.

5. Visualize your goal

If you don't feel like exercising, you usually think of the process - everything you have to do before and during training - and not the result: your goal or the feeling AFTER training.

The more you are mentally on target and the less in the process, the easier it is for you to motivate yourself.

So always imagine the result, that too is training. If you do this regularly, you can become more enthusiastic about things. Incidentally, this applies everywhere, not just in training.

6. Let yourself be held responsible

Find someone who will make you responsible. Send him your training plan for the next week and regular updates on your project.

It can, but doesn't have to be a fitness coach: your best friend will do it too. In this way you bring additional commitment into the game.

7. Find a mentor

Find a person who inspires and motivates you.

A mentor does not have to be a personal coach. If you broaden the term, you can also find your motivator in blogs or podcasts. In books or in fitness courses.

8. Recognize the greatest difficulty

Before starting your challenge, ask yourself the following questions:

  • Where do you see the greatest difficulty for yourself?
  • What is stopping you from achieving your goal?
  • What are the hurdles and how can you take them?

Make a plan in advance and answer the questions for you.

You will find that that alone will help you stay tuned.

Week 1: rain, sore muscles and old habits

I start highly motivated.

Sunday evening I plan my exercise program for the week.

However, I did the math without the weather. And so my first run takes place in the pouring rain.

But I won't let that spoil my motivation - put on rain jacket and off you go!

I run 5.5 kilometers. In between I have to take a lot of walking breaks and then I'm really knocked out!

This week sore muscles are my constant companion. And bringing more movement into everyday life is not quite as easy as I initially thought.

Several times I catch myself taking the elevator - out of habit.

Man, I really have to think about taking the stairs!

Week 2: Success and foot pain

Yeah, now I can do 6 kilometers!

And that although the motivation is sometimes really limited after a long day at work.

But I'm proud that I still got up.

The feeling after exercising is awesome, I could get used to it!

After the second running unit of this week, I already noticed real success: I jog the 6 kilometers without a single break - I can’t believe it!

Now the ambition really grabs me and I immediately plan the next round for tomorrow.

But my euphoria is slowed: The next day I suddenly have pain when stepping on. After swaddling quark and putting my feet up, I can walk again, but the running shoes have to stay where they are.

Still, I don't want to jeopardize my challenge. So I get my Plan B out of my pocket and swap the last lap of the week for a bike session.

Week 3: re-entry, doubts, stairs

After last week's foot situation, I'm a little afraid of the first lap.

Hopefully I can do my quota!

I start walking very slowly - and yes, it works!

In the end I can manage 6.5 kilometers, with a break from walking, but without pain.

Nevertheless, I doubt whether I can still achieve my running goal. Actually, I wanted to run the 6.5 kilometers in one go.

Fortunately, you can rely on Mark's motivation. He manages to build me up in such a way that I want to continue and give everything.

In everyday life I don't have to think about climbing stairs anymore. In the meantime, as if by myself, I walk past the elevator.


Week 4: The grand finale

My two running units before the grand finale - my first ever Alster lap - feel good.

Now I can easily walk 7 kilometers.

It's amazing how much my condition has improved in such a short time!

On the last day I walk around the Outer Alster together with Mark. Having someone with you is additional motivation, and in the end I am really proud of myself because I made it - yeah!

The best thing was Mark's comment afterwards: "You could easily have made two kilometers more."

I think so. And that's why I'm sticking to it. The Alsterlauf is in autumn - and my new goal is to rock the 10 kilometers there.

Laura Küsel

Women’s Health Germany

Laura works in the Women's Health editorial team. Since this challenge, she is no longer a fitness lazy.

This article appeared in Women’s Health (WH) earlier this year.

Tip for those who stay tuned:Via this link you can get the annual subscription at half price (21 euros or 1.75 euros per month).

Question:What are your sporting goals for the next 4 weeks? What did you achieve in 30 days today? What difficulties could arise and what is your plan B? If you are really serious, write in the comments below and let us take you to your duty.

Category: cardio training, motivationTags: challenge, coaching, sticking to it, success stories, fitness coach, habits, inner weaker self, kettlebell swing, going for a run, weaker self