How to stay motivated on a fitness journey

27^th June 2025

The editorial unit

The editorial unit

27 June 2025

Maintaining motivation during a fitness journey can be incredibly challenging. A decline in enthusiasm compared to the initial stages is common and should not be a cause for discouragement. Numerous strategies exist to boost motivation levels and support continued progress; several are outlined below:

Reassess the goals: Are they achievable?

Whilst goals are intended to provide motivation, they should remain achievable. Setting a goal such as completing a marathon within a month without prior running experience is generally not attainable and may result in feelings of defeat rather than motivation. Current goals should be evaluated to determine whether they are realistically achievable.

For individuals new to running, instead of setting a target to complete a marathon in three weeks, consider aiming to run 5K within six to eight weeks. This represents a more manageable objective that offers sufficient challenge while remaining realistic. Adopting such an approach increases the likelihood of maintaining commitment and making continued progress.

Switch things up

Lack of enjoyment in an activity significantly reduces the likelihood of maintaining it. Repetition of identical workouts can lead to boredom, negatively affecting motivation levels.

Varying workouts helps maintain interest and enjoyment. Incorporating weight training alongside running introduces variety, re-energises the exercise routine, and challenges different muscle groups, resulting in improved overall physical fitness.

Track the progress

Remaining consistent may become challenging when progress appears minimal. Tracking development provides tangible evidence of advancement in a fitness journey and can offer a significant boost in motivation.

Utilising before-and-after photos or recording milestones for future reference serves as an effective motivational tool. Having visible records of progress can enhance commitment and drive.

Get inspired

Inspiration serves as a powerful motivator. Inspiration may be drawn from influential figures who exemplify discipline and determination or from groups such as the Scotland Rugby team, known for their teamwork and resilience. Observing professional athletes push themselves can provide motivation to persevere on personal journeys.

Lean on the support system

Surrounding oneself with encouragement by working out with a friend, joining a club, or taking part in fitness classes can be highly beneficial when starting a fitness journey. Support from others provides accountability and increases enjoyment of the process, which in turn can improve the likelihood of success.

Motivation levels fluctuate

Throughout a fitness journey, motivation levels are likely to fluctuate. Ensuring that goals are achievable, incorporating variety into workouts, tracking progress, seeking inspiration, and leveraging a support system can help maintain motivation levels and support the achievement of fitness goals.

The editorial unit