Workout Motivation For Women — 10 Tips To Accomplish Your Fitness Goals

Workout Motivation For Women — 10 Tips To Accomplish Your Fitness Goals

It can feel pretty much impossible at times to find the motivation to workout.

The worst part of being in a ZERO motivation rut is that the longer you’re in it, the worse it gets!

If I go just a week without working out (which does happen occasionally — I’m human) any form of physical activity feels insanely hard.

If someone claims that working out for them has ALWAYS been easy and that they’ve NEVER had difficulty finding motivation…they’re straight up lying.

Motivation is a muscle.

You have to work at it every day to keep it strong.

No one starts out immediately loving what it takes to get healthy — whether that be working out, eating cleaner, or taking time to practice self-care.

You have to keep in mind, acquiring motivation is one of the hardest obstacles you’ll overcome in your journey.

After some time, it does feel easier!

But at first, it’s really, REALLY hard. 

Don’t EVER wait for motivation to “hit”.

Do the damn thing anyway.

And since “just doing it” can be really hard sometimes, I’ve developed some hacks to help you!

These tips are ridiculously helpful for any of you in a motivational rut.

Whether you’re a beginner starting your journey or a seasoned heath nut needing a boost.

Once you become a master of motivation, there’s no stopping you.

Top 10 Workout Motivation Hacks

1) Pick A Workout You Actually Enjoy

This one might seem obvious to some, but you’d be surprised how many people try to force themselves to do a workout they absolutely hate.

Now keep in mind that many workouts WILL NOT feel good at first no matter what — my fellow runners understand this one! ????

When you first start working out, it sucks. For everyone.

That’s because your body + muscles are waking up.

(If someone woke you up after a long, deep slumber you wouldn’t be too happy either!)

However, if after a while it still doesn’t seem to click, then don’t settle or force it!

Find something else!

Don’t be too full of pride to move on to another type of workout if one doesn’t suit you.

There are SO many sneaky, fun ways to get a workout in.

Hiking, kayaking, swimming, dancing, team sports, etc. — the list goes on and on. 

So don’t force yourself to “enjoy” something out of desperation to be happier + healthier.

That kind of defeats the purpose!

2) Treat Yo Self

You’re going to hear a lot of nonsense in the fitness community like…

“You don’t need to reward yourself, you’re not a dog.” 


People who say this don’t understand basic human psychology, or human beings in general.

No matter who you are — whether you’re a beginner or pro athlete — every person needs INCENTIVES.

While that incentive for you might be to get fit or lose weight, in the beginning that’s not enough, since this form of incentive isn’t readily accessible.

You need something tangible to make it worth it while you wait for those big results to make an appearance.

Don’t put too much pressure on these!

Maybe every week, do something small for yourself as a reward for sticking with your workouts (getting nails done, at-home spa day, etc).

Then, you can scale bigger rewards for bigger successes (maybe splurge on a new workout outfit!).

The key is to make sure your reward system adds to your healthy lifestyle and doesn’t take away from it.

You ultimately know what qualifies as a reward for you, so customize a reward system and stick with it!

3) Accountability

You can approach this one a number of ways.

First, you can find a friend to partake in healthy activities with you, which will make you more accountable.

Second, you can find a group of people who are currently on the same journey.

Examples of these are running clubs, weight loss groups, team sports, etc.

Third, you can utilize a social outlet!

There are a huge amount of communities on Instagram, Facebook, Tumblr, etc. that act as support groups where everyone routinely shares their experiences on their health journey!

[Back in the day I had a personal running blog where I shared my struggles + victories with fellow runners — it was an incredibly motivating and supportive way to stay accountable!]

4) Find A Cause

There’s literally nothing more special than using a good cause as motivation to accomplish your health + fitness goals.

This is such a HUGE thing now in the health community and there are a number of resources to help you get started.

Here are a few of my favorites:

  • Girls On The Run — a non-profit organization that encourages pre-teen girls to develop confidence and a healthy lifestyle through running.
  • Atlas —  a fitness app that allows you to donate to a charity of your choice based on the miles you log.
  • StickK —  a service that allows you to set up a “commitment contract” in which you bet a certain amount of money that you’ll achieve a certain goal– if you don’t follow through you can have the money donated to charity, sent to a friend, or even sent to an enemy!perfect for those looking for a more extreme option! ????

5) Pay Beforehand

I find it’s super effective for fitness motivation when money’s involved.

For me personally, being a runner, I register for races as a way to keep me consistently training and motivated.

Registering for a race is a great way to get started having accountability for your workouts.

It gives you a reason to structure your workouts and make a training plan for a specific time period.

If races aren’t your jam, register for a group fitness class or personal training session instead!

The possibilities are endless!

[Refer back to StickK or check out Dietbet]

6) Always Be Prepared

This is one I’ve been guilty of not doing in the past.

Once I hit a certain point I’ll think, “I’ll just get all my workout gear together at home after work, THEN I’ll go workout!”.

Yeah, no. ????

That approach never worked out well.

If I wanted to ensure success I had to make everything as EASY and ACCESSIBLE as possible!

A.k.a packing everything in my gym bag I could possibly need and heading right there after work.

Chances are if you really examine your routine, there are areas where you’re not as “ready” as you could be.

[For suggestions on what to pack in your gym bag check out this post!]

7) Find Your Mantra

For you fellow cynics out there, this one feels less weird over time.

I promise! ????

Pick a motivational phrase that you can keep in your back pocket, for when you feel you need it most.

For example, when I experience periods of self-doubt, I always refer back to the same phrase over and over.

“I am capable.”

Some examples of effective, motivational mantras that you can use are:

  • “I am a machine”
  • “Plans don’t work unless you do”
  • “Progress not perfection”
  • “If you change nothing, nothing will change”
  • “Start now”

Whether you say them out loud, write them down, or just THINK them, they’re incredibly effective and will greatly benefit your motivation levels over time.

8) Promise Yourself 5-Minutes

You know that common saying…

“You can’t just show up and expect results”.

Well…sometimes that IS all it takes.

This is something I use with running all the time.

I promise myself just 5-minutes of running, and if I still really feel like stopping, I will.

No strings attached!

9 times out of 10, I end up completing the run as originally intended.

It’s crazy how much we build up those first 5-minutes of a workout in our minds.

Most times, the actual ACT of working out isn’t even the tough part.

It’s the build up in our minds that give us so much anxiety!

It’s all in our heads.

So just give yourself 5-minutes!

If you spent as much time working out as you did THINKING about working out, you’d be done by now!

9) Track Your Progress

If you aren’t doing this yet…you’re not keeping things in perspective!

I’m telling you, you’ll think you’re failing until you look back at your fitness stats from 6-months ago!

You need to have the ability to be able to look back and see how far you’ve come.

Chances are you would have killed to be where you are right now.

So, start tracking stats ASAP.

My favorite two tracking apps are Runkeeper (running) and Lose it (nutrition).

10) Remember Why You Started

It’s kind of amazing how we can forget how we felt before our health journeys, and why we decided to make a change.

EVERY step forward is PROGRESS…

…and a promise to yourself that your health + happiness is worth the effort.  

This is so unbelievably important.

I hope these tips guide you in the right direction in terms of gaining that motivation to move forward in your health + fitness journey!

When it comes to succeeding in your journey (or at life in general) you need to approach it in “problem-solving mode”.

Don’t get wrapped up in your emotions and trick yourself into thinking you’re not capable of forming a consistent health habit.

If one source of motivation doesn’t work, move into problem-solving mode and figure out what does.

If you keep moving forward, you’ll get there. ????

Do you have any sources of motivation that help you crush your workouts?


Kat Rentas

Founder, Living In Slack Tide


Hey, I’m Kat!

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I created A Next Level You as a space for ambitious, goal-getter women to learn how they can manage their minds so they can LEVEL UP their health and fitness.

I’m passionate about leading #NextLevelLadies on the path to success through fitness, healthy eating, and personal development work.

I can’t wait for you to get started!

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