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Feeling Lazy? Here’s How to Stay Motivated to Exercise as a Beginner



Feeling Lazy? Here’s How to Stay Motivated to Exercise as a Beginner

Do you often find yourself feeling lazy and unmotivated to exercise? You’re not alone. Many people struggle with finding the motivation to get moving, especially when they are just starting out on their fitness journey. However, staying motivated to exercise as a beginner is crucial for forming a long-lasting and healthy habit. In this article, we’ll discuss some effective strategies to help you stay motivated and committed to your exercise routine, even when you’re feeling lazy.

Before we dive into the strategies, let’s start by acknowledging that feeling lazy from time to time is completely normal. It’s okay to have days when you don’t feel like doing anything, including exercising. The key is to not let those feelings derail your progress. By implementing the following tips and techniques, you can overcome your lazy tendencies and stay on track with your fitness goals.

Set Realistic Goals

One of the most common reasons people feel lazy about exercising is that they set unrealistic goals for themselves. When you’re just starting out, it’s important to set achievable and realistic goals that align with your current fitness level. Instead of aiming to run a marathon in a month, start with smaller, attainable goals such as walking for 30 minutes every day or doing a 10-minute home workout. By setting achievable goals, you’ll be less likely to feel overwhelmed and more motivated to stay consistent with your exercise routine.

Find an Accountability Partner

Having an accountability partner can work wonders for your motivation. Whether it’s a friend, family member, or a fitness buddy you meet at the gym, having someone to hold you accountable can make all the difference. When you know that someone is counting on you to show up for a workout, it can be a powerful motivator to get moving, even on days when you’d rather stay in bed. Plus, having a workout buddy can make exercising more fun and enjoyable.

Reward Yourself

Give yourself something to look forward to by setting up a reward system for reaching your fitness milestones. For example, if you stick to your workout routine for a month, treat yourself to a massage or a new workout outfit. By associating exercise with positive rewards, you’ll be more motivated to stick with it, even when you’re feeling lazy. Just be sure to choose rewards that align with your fitness goals and don’t undermine your progress.

Experiment with Different Workouts

One of the reasons people lose motivation to exercise is that they find their workouts repetitive and boring. If you’re feeling lazy about working out, it could be because you’re tired of doing the same routine over and over again. To combat this, try experimenting with different types of workouts until you find something you genuinely enjoy. Whether it’s yoga, dance fitness, cycling, or swimming, there are countless ways to stay active. Finding a form of exercise that you love can make a world of difference in your motivation levels.

Practice Self-Compassion

It’s important to remember that it’s okay to have off days. Beating yourself up for feeling lazy will only make matters worse. Instead, practice self-compassion and remind yourself that it’s okay to take a day off when you truly need it. Listen to your body and give yourself the grace to rest when necessary. By being kind to yourself and acknowledging that it’s normal to feel lazy from time to time, you’ll be better equipped to bounce back and stay committed to your exercise routine in the long run.


Staying motivated to exercise as a beginner can be challenging, especially when you’re feeling lazy. However, by setting realistic goals, finding an accountability partner, rewarding yourself, experimenting with different workouts, and practicing self-compassion, you can overcome your lazy tendencies and stay on track with your fitness journey. Remember that it’s okay to have off days, and that progress is not linear. By implementing these strategies, you’ll be well on your way to forming a healthy and consistent exercise routine that you can maintain for the long term.

Real-Life Examples

For example, Sarah, a busy working mother, struggled to find the motivation to exercise after a long day at the office. She decided to set a goal of doing a 15-minute home workout three times a week. By keeping her goal attainable and seeking support from her husband, she was able to stay on track with her fitness routine. Additionally, Jackson, a college student, found his love for running after experimenting with different types of workouts. By joining a local running club, he formed a supportive community that motivated him to lace up his sneakers even on days when he was feeling lazy.


Q: What should I do if I feel too lazy to exercise?

A: If you’re feeling too lazy to exercise, try starting with a small and manageable workout. Even a 10-minute walk around the block can be a great way to get moving when you’re feeling unmotivated.

Q: How do I stay motivated when I don’t see immediate results?

A: Instead of focusing on immediate results, remind yourself of the long-term benefits of regular exercise, such as improved mood, increased energy, and better overall health. Patience is key in forming a sustainable exercise routine.

Q: What if I don’t enjoy any form of exercise?

A: Experiment with different types of workouts until you find something that resonates with you. You may be surprised to discover an activity that you genuinely enjoy and look forward to.



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