How to Find the Motivation to Start a New Exercise Routine — and Actually Stick With It
Starting a new workout routine can feel exciting… until it’s time to actually do it. Maybe you’ve been meaning to get back into movement. Maybe you've never felt consistent with fitness. Or maybe life has just gotten really full — and your energy feels stretched thin.
Sound familiar? You're not alone.
The truth is, motivation isn’t something you have or don’t have — it’s something you can create. And more importantly, it’s something you can support through structure, mindset, and self-compassion.
Here’s how to find your footing, take that first step, and build an exercise routine that actually sticks.
1. Start with Your Why
Before you jump into any program or class, take a moment to ask yourself:
Why do I want to move more right now?
Not the guilt-based reason. Not the “I should.”
The real reason. Maybe it's:
To feel stronger carrying your kids or groceries
To clear your mind after a long day
To sleep better
To feel like you again
Write it down. Come back to it when the motivation dips — because it will. That’s normal.
2. Start Smaller Than You Think
One of the biggest reasons routines don’t stick? We go too big, too fast.
Instead of aiming for 5 workouts a week, start with two 20-minute sessions. Or even 10 minutes.
What matters most is not the length — it’s the habit of showing up.
Movement doesn’t have to be intense to be effective. Give yourself permission to start small and build from there.
3. Make It Easy, Accessible, and Enjoyable
The best routine is the one you’ll actually do.
Easy: Lay your workout clothes out the night before
Accessible: Choose workouts that don’t require a commute or complicated equipment
Enjoyable: Pick movement you like, not just what you think you “should” do
If you hate running, don’t run. If you love dancing in your kitchen, start there.
4. Focus on Consistency, Not Perfection
You don’t have to be perfect — just consistent enough to build momentum.
One missed workout doesn’t mean you’ve failed. Life will happen, and that’s okay.
What matters is what you do next.
Keep your routine flexible and forgiving — just like you would be with a friend.
5. Get Support (It Matters More Than You Think)
Motivation grows when you feel seen and supported.
Book a session with a trainer or coach
Text a friend to check in after each workout
Join a group or online class that feels encouraging, not competitive
You don’t have to do it alone — and honestly, it’s more fun when you don’t.
6. Celebrate Small Wins
Every time you show up, you’re building trust with yourself.
That’s worth celebrating.
Got your workout in even when you didn’t feel like it?
Chose movement over another scroll session?
Took a walk on a stressful day instead of shutting down?
That’s progress. Track it. Celebrate it. Let it fuel your next step.
Final Thoughts
Motivation isn’t something that magically shows up. It’s something you build — through intention, support, and showing up for yourself one small step at a time.
Whether you’re coming back to movement or starting fresh, remember: you don’t have to feel ready to begin — you just have to begin.
Ready to Start?
Schedule a free consult today
Let’s talk about your goals, your challenges, and how to build a routine that actually works for you.
You’re capable. You’re not behind. And it’s never too late to reconnect with your strength.
