Hopefully, the below workout motivation tips will help you push through and start seeing results.
1. The beginning is the most challenging time. This is the case for several reasons, but initially you just are not sure of yourself. You might ask yourself, "is it worth it?" If you've joined a gym, you might be intimidated by the equipment and not knowing how to use it. You may also be feeling a little self conscious when you see all the fit people in the gym. Take a step back and look around. You aren't the only unfit person in the gym. There are plenty of people who aren't super fit. No one is going to judge you negatively if you are consistent and have a friendly disposition. If you show up regularly and do your best, you'll be respected by more people than you realize even if you don't know it. The more you go, the more you'll get used to the gym life; mainly the etiquette and the in's and out's of each machine, station or apparatus.
2. You have to get through the initial soreness. Start slow and take it easy for the first week or two. As you've probably heard before, it's a marathon and not a sprint. However, you will have some soreness at first and this is normal. Even seasoned lifters get sore when they change their routine or push themselves beyond what they normally do. For you, the workout beginner, you need to go slow and get used to the overall lifestyle. Don't let soreness keep you from coming back. If you work your chest and it's sore, just work your back or arms. If you did a workout with mostly dumbbells one day, you might just use machines the next time that workout comes around. In other words, if you do a dumbbell chest workout on Monday, then do a machine chest workout on Thursday. Once the first two to three weeks pass, you'll see yourself recovering more quickly from workout to workout. If you don't want to have start back soreness again, then don't stop working out. Sure, a week of every so often due to life is fine, but if you take off 3-4 weeks every so often, you'll not see results.
3. You have to break the learning curve. The learning curve happens with repetition. I start every workout with a five minute stationary bike ride and I still don't know every setting. I don't care. I use the settings I need and then start my workout. If you want to add treadmill running to your workout, there are several settings that can help you get a good workout with variety. There are more steady running settings and various interval settings that can each be adjusted to your liking. The dumbbell benches have different angles and positions. Try several to see what you like. I don't do any bench press on flat bench. If I'm doing dumbbell bench press, I have it angled up one notch. It's just a thing with me, I don't like to be all the way flat. Different stations feel better with different foot positions. For example, when I do dumbbell dead lifts, I like a very narrow stance. You may have heard "shoulder width apart." I just like my feet narrow. I learned this by trial and error and that's essentially what you'll have to do. Don't feel "dumb" when learning each machine. Don't feel like anything in the gym is a waste of time. As a beginning workout warrior, if you're moving, you're improving.
4. You have to realize that you are seeing results. These results may not be seen when you look in the mirror and no one may be seeing them and complimenting you. Results come in all shapes and sizes. So many people start out with a certain expectation about the fitness results that they are working toward. Most beginners don't know how long it will take to get there or the commitment that is needed. Start looking for results in different places and through a different set of eyes. Can you see any strength improvements with the exercises that you are doing regularly? If you start out with a 10 pound weight and do 12 reps for a set one week and then next week you can do 15 reps, it's time to add some weight. Hello new strength. This is improvement. Now after adding weight, you can only do 10 reps. Keep working until you can do 12-15 reps. This is the basic foundation; when an exercise with a certain weight gets too easy, add weight. You can also just add more reps. For example, if you do 50 jump ropes and it's a struggle, keep doing them until you can add 10 more. When something gets easy, you simply add weights, time or reps.
Has your breathing gotten easier? If you are consistent, you will see improved breathing. This is because you are adapting and your body is becoming more efficient. Also, your breaths will become deeper and slower. Shallow breathing means your body is working harder and you don't get much oxygen in your lungs with each breath.
Have you noticed your heart rate? As you get more fit, your beats per minute will go down. This is because your circulation has improved and your heart has become stronger. Now it takes fewer beats to get the blood pumped through your system. This the core of fitness; the part that can't be seen.
Do you have more energy? If you notice that you can do more work in less time or you don't get tired as easily or as quickly, then your energy is definitely improving.
You may be thinking about joining a gym or working out at home. If you know you'll be working out alone, you'll have to learn how to motivate yourself to workout alone. Sometimes it's not easy, but you can do it. Just stay consistent and focus on your goal and know that slow results are far better than no results.
Before you begin, you might want to take an easy fitness test.
If you are starting to feel motivated and ready to get started, here is a great program that I recommend.
Let me know if you have questions.
I'm just an average 40 something guy with a family who wants to help people get fit and healthy. I have a bachelor's degree in Physical Education (UTEP 1991) and a Master's degree in Kinesiology (Sam Houston State University 1993) I became a Certified Athletic Trainer (ATC) in 1994 from the National Athletic Trainer's Association. I became a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association in 1999. I have worked out (mostly) in some form or fashion since high school. I'm not super fit and I don't have a six-pack. I've don't Spartan and a few other obstacle races. I've done home fitness DVD's and worked out at gyms. I'm not a runner or a Crossfitter. I don't eat perfectly, but do understand it's importance. There are too many people who are not healthy and too many people who don't know how to enter the fitness world. There are too many personal trainers that are not qualified to work with people, especially beginners. There are too many false thoughts, gadgets, and expectations and I want to guide people down the right path so that they have success. If I share a product or service with an affiliate link, I either use the product or know the product. I don't know everything, but I know a thing or two.