6 Reasons Why You're Lacking Motivation To Workout

Many people struggle with finding the motivation to exercise regularly. It can be frustrating when you know you should be working out, but you just can't seem to find the drive to do it. So, why is it so hard to find the motivation to workout and what can you do about it? Let's dig in.

Why You Have No Motivation to Workout (And What to Do About It)

Staying consistent with fitness can be tough—especially when motivation is lacking. If you've ever struggled to hit the gym or complete a workout, you're not alone. Below are six of the most common reasons for a lack of motivation to workout, along with actionable tips and scientifically supported solutions to help you overcome them.

1. Lack of a Clear Goal

One possible reason for your lack of motivation to workout is not having a clear goal in mind. Without a specific target to work towards, it's easy to lose interest and give up. Setting SMART goals—specific, measurable, achievable, relevant, and time-bound—can dramatically improve motivation and adherence to training.

A 2021 study published by Frontiers in Psychology (Locke & Latham, Frontiers) supports goal-setting as a cornerstone of behavioral motivation and habit formation in fitness.

Set realistic and achievable goals for yourself, whether it's losing a certain amount of weight, improving strength, or training for a specific event.

2. Boredom With Your Routine

Doing the same workout routine day after day can become monotonous. If you're not excited about your workouts, it's no wonder you're lacking motivation. Try:

Switching up exercises
Joining a group class or online program
Finding a workout buddy
Changing your training split or environment

However, your boredom might also be from a lack of intensity. Results come from progressive overload—repeating similar movements for 4–12 weeks while gradually increasing load or reps. Without proper effort, even the best workouts will feel dull.

Hiring an online personal trainer to structure your workouts for progress and variety can help reinvigorate your commitment.

3. Lack of Accountability

When you're the only one holding yourself accountable, it's easy to make excuses and skip workouts. Research in the Journal of Medical Internet Research found that having accountability—either through partners or coaching—can significantly increase fitness adherence (Zhang et al., JMIR, 2017).

Find ways to increase your accountability:

Workout with a friend
Track your workouts publicly (e.g., via an app or social media)
Hire an in-person or online personal trainer

While in-person trainers can cost $40–$120 per session, online coaching can be a more affordable, consistent, and flexible option to stay on track.

4. Feeling Overwhelmed

Starting a fitness journey can feel like climbing a mountain. But just like any goal, it becomes manageable when you break it down. Focus on:

10–15 minute workouts to start
Walking daily
Resistance training 2x/week
Prepping a couple of healthy meals per week

By focusing on small wins, you'll create momentum, and motivation will naturally follow.

A 2019 review from Behavioral Sciences found that reducing decision fatigue and promoting small action steps led to significantly higher follow-through rates (Baumeister & Tierney, Behavioral Sciences).

5. Lack of Enjoyment

If you dread every workout and find no enjoyment in the process, your problem might not be with discipline—but with your method.

Explore different modes of movement:

Dance, hiking, yoga, cycling, swimming, team sports
Group classes with social engagement
Recreational movement with family or friends

Enjoyment in exercise has been directly correlated to increased long-term adherence, according to research in Sports Medicine (Teixeira et al., Sports Med).

Life is too short to dread exercise. Find what lights you up and do that consistently.

RELATED: How To Enjoy Running

6. Physical and/or Mental Barriers

Sometimes lack of motivation is less about mindset and more about barriers—either physical or psychological.

If you’re experiencing:

Pain or discomfort during workouts
Poor movement patterns
Anxiety, depression, or mental fatigue

… it's time to address these with professionals. A certified personal trainer, physical therapist, or licensed therapist can be invaluable.

But even if you’re struggling, movement is medicine. Walking, stretching, yoga, and low-impact training have all been proven to improve mood, reduce anxiety, and increase energy levels.

A review published by The Lancet Psychiatry found that physical activity reduced depression rates by up to 26% across over 1.2 million people (Chekroud et al., Lancet Psychiatry).

Motivation To Workout: Takeaway

There can be various reasons why you're not motivated to workout, but it's important to remember that motivation is not a constant state. It's normal to have ups and downs in your fitness journey. The key is to identify the barriers that are holding you back and find strategies to overcome them. With the right mindset and support, you can reignite your motivation and get back on track towards a healthier, fitter you. A bigger reason why you might not be motivated to workout as well is because your motive sucks. If you’re working out or seeking movement as a punishment for what you ate or how you look or how you feel, you’re not going to want to do it. Rewrite the narrative to reward yourself with movement, using it as a tool and something you enjoy, and if you’re lost along the way, hire a professional online personal trainer to lead you on the journey ahead.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

Tags: Fitness, Training, Wellness