How I Trick Myself into Having a Good Workout (When I Would Rather Not)

As a professional athlete, it goes without saying that I work out quite a bit. If you enjoy exercise, this probably sounds like a dream. However, no matter how much you enjoy training, I’ve found there are always going to be days when you struggle to motivate yourself to work up a sweat.

I usually train twice a day (sometimes less, sometimes more), and am on my feet coaching a good bit as well. My daily life basically consists of a lot of eating, training, and motivating. However, after I’ve trained in the morning, then coached clients, I occasionally hit a little slump (for me it usually occurs after lunch). I am grateful that my afternoon workout is a habit and a part of my daily routine, but I also know that simply going through the motions is not the best that I can do. Furthermore, 98% of the time I love training. So why not find a way to enjoy the process?

I love fitness, but there are some days where mentally, I am not jumping into the gym with 110% enthusiasm. Fortunately, I’ve worked out a few tricks to get myself into a good workout mood, so that I can try to make the best of my session. Whether you’re an athlete, ex-athlete, or just someone who likes (or needs) to exercise, hopefully you can put these tips to good use. We all have days where we need that extra bit of oomph, and while it’s much easier to say “no” to a workout, or to back down on that last set, you’ll always be glad you said yes!

1. Get Some Tunes

I’m convinced music is the ultimate motivator. On several occasions, I’ve switched the music in the gym to an upbeat playlist, or put on some tunes to solo hit, and it has completely changed my attitude. Same exercise/drill, new me!

If I am dreading or procrastinating a workout (and if I’m not already at the gym) I create a new playlist to get me excited to move. I’ve found this works especially well with running and indoor cycling. Plus, if you make a playlist consisting all of songs you’re really pumped about, it’ll give you that extra motivation to push hard throughout the entire workout.

2. Get Moving

A body at rest wants to stay at rest. A body in motion wants to stay in motion. For me, this statement is so true! If I am feeling mentally “blah”, I hop on a piece of cardio equipment for at least 10 minutes to get my heart rate up and sweat a bit. Unless I am truly exhausted (in which case I should just take a day off), this method works every single time. Once my blood gets flowing, my mind snaps into gear, and I am ready to start training.

I’ll usually hop on the bike for 10 minutes for a low impact cardio warm up

3. Get Some Company

Playing an individual sport like squash has its pros and cons. On the upside, you only need one other person to hit with to have a good session. The downside is that in unlike a team sport such as soccer, there is seldom a larger peer/training group to serve as a constant motivator.

When I have a tough or particularly monotonous workout planned, I coerce a friend to do it with me. (I have a handful of trusty friends who will willingly suffer with me). If possible, I schedule the session ahead of time, so that I don’t have the chance to back out last minute. Having someone else there not only gives you some accountability to start the workout on time, but also incentivizes you to stay focused through the entire workout.

Next time you’re feeling indifferent about your workout, try out one (or all) of these tips to get the most out of your training session. Good luck!

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