From what I know, exercise motivation can be described as intrinsic or extrinsic. Are you programmed just go (intrinsic) or do you need outside motivators for working out (extrinsic)?
After nearly 20 years as an adult trying to maintain fitness, and many obstacles along the way, I’ve relied primarily on creative mind tricks.
Here are some of the tried and true extrinsic motivators for working out I’ve used through the years – in case you’re ever looking for some.
Motivator #1: Signing Up For A Commitment
Signing up, whether for a gym or a team, gets us at least started.
Adult soccer leagues are known for late night games, and though the times weren’t ideal, I showed up anyway. A a waitress, I worked too hard for my money to waste it.
Years later we started the gym. It brought this great thing – a commitment to fitness. And though I don’t pay for a gym membership the way most do I signed up for the ultimate commitment.
Next was finding motivators for completing a workout.
Motivator #2: Finding Others To Rely On And Who Rely On You
When on a sports team, teammates depend on each other to be there. Otherwise it makes for a long game.
When we opened our first CrossFit box I showed up a couple days a week and I went through the motions. It wasn’t until I found those I could collaborate with did it get me motivated to keep going.
Motivator #3 The I Want to Look Stellar For A Big Event Extrinsic Motivator For Working Out
Many of us have been there. A big event coming up. A reason to look good.
We started doing CrossFit the same year we got engaged. It was a no-brainer to show up and work hard.
But once the wedding passed I had to be creative to keep the momentum going.
Motivator #4 The I’m Able-Bodied So I Should Do This Motivation
Telling ourselves that we are lucky that we can run and that we have the ability to do a challenging workout can be a huge motivator.
Even when I was less able-bodied I was able to carry this mentality with me. Focusing on the movements I could do was motivation for working out.
Motivator #5 The Social Life Bonus
Late night soccer games meant drinking beer with friends afterwards.
A membership at Williamston CrossFit means group classes to mingle and lift, social events at every season, and new friends to hang with after hours.
I continued going to the gym when I told myself I’m simply heading out to hang with friends.
But additional obstacles (multiple pregnancies, recovery, less time to devote) led to what felt like “wimpy” workouts and finally resulted in a looming cloud of social comparison. I felt the most discouraged in my adult fitness life.
Motivator #6 Knowing It Would Be An Hour To Not Think Got Me There
I could list all the things adults have to deal with day-to-day, but I think I’ll sum it up with one word – stress.
Plug-in to the greatest gym in the greater Lansing area – High Five Fitness. A place where coaches tell you want to do, provide you with scalable options, and demonstrate how to do better gives you much needed brain-breaks.
Experience also showed me that doing challenging things forces me to forget my outside troubles and focus on what I’m doing in that moment.
I can’t think of better recovery from stress than not thinking.
Motivator #7 Personal Fitness Is Something I Can Control
When I was a kid I thought that adulthood meant that I would have control over everything. But that’s simply not the case.
Injuries or changing bodies happen. When they do, we can focus on targeting areas that we do have control to target.
With ever-growing household responsibilities I couldn’t, and still can’t, control the schedule. When I can make it to the gym I can control how much effort I’m putting into that one hour of fitness.
Motivation #8 Dressing The Part
Sometimes buying the fancy clothes keeps you accountable to use them.
Motivator #9 A Tit For A Tat
It didn’t always matter what I was doing (CrossFit, at-home workouts, a walk) but if I did something it was worth celebrating.
I sometimes spend an entire workout repeating in my head what special treat I’ll give myself afterwards.
Motivator #10 The I Signed Up For A Competition So I Better Prepare Motivation
As the at-home responsibilities became more manageable I was able to move on from spectator to participant at competitions.
The fear of an upcoming event grips me every time and becomes the extrinsic motivator for working out on a daily basis.
Motivation #11 Less Pain, More Gain
Once I started using my muscles every day it produced yet another extrinsic motivator for working out.
When I use my muscles at least a little bit more than average every day I will rarely be overcome with immense soreness.
This led to my muscles being awoken again.
Motivator #12 Those Gains Bruh
Gains in the way we look and feel, and how much more we can put into a workout, makes it easy to keep going.
I does feel good to make gains. However, I didn’t want to get stuck here.
Progress can fluctuate along with changing life circumstances. When setbacks inevitably occur I want to maintain motivation to keep going just for the sake of health.
That’s when I remembered this mentality – one that my gym has preached all along.
Motivation #13 Do Better Than Yesterday
I love a good challenge. Its what attracted me to soccer and why the transfer to CrossFit was so easy.
Phrases like “do better than yesterday” and “keep moving” remind me to keep the focus on my own process.
I can compete with me from yesterday, a week ago, even me from 20 years ago. It also allows me a re-start anytime life comes in and messes with my progress.
Does This Mean I Am Intrinsically Charged Now?
When working out feels just as part of the day as drinking water or sleeping, I’d say we’ve ventured into working out being internally driven behavior, or better yet, a habit.
But I won’t let my guard down because I’ve been around this block a time or two.
Is That An Excuse Calling?
As comes with adulthood, will be changing circumstances, physical obstacles, and mental roadblocks. These will forever make maintaining athleticism challenging.
So here’s to a pretty handy list to refer back to, or to heading back to the drawing board to help keep that body moving!