Life is ultimately meaningless and the universe will eventually swallow us all up in oblivion.
Of course, that's billions of years away.
In the meantime, we might as well take care our bodies, right? Going to the gym can be a good way to do that, I suppose.
Even if your goal isn't to be the strongest, most shredded mofo around, it's always nice to lose some weight.
Or a lot.
Problem is, sticking with the gym sucks. It sucks big time, and no matter how many new year's resolutions you make, no matter how many times you tell yourself, "this is it," you always end up right back where you started.
Well, we're going to put an end to that right here. Right now.
Read this realistic guide on how to stick with the gym, and I can guarantee you'll increase your odds of staying motivated (sadly, I can't guarantee 100% results. Tis impossible).
What Every Other "How to Start Working Out Blog Will Tell You"
First of all, let me tell you this isn't you're average post. Every other beginner guide on exercise goes a little something like this:
Find a gym that is convenient for you to get to and has the equipment you need.
Make a schedule and stick to it. Consistency is key.
Start small and gradually increase the intensity and duration of your workouts.
Be mindful of your form to avoid injury.
Remember that progress may be slow, so don't get discouraged.
Let me be clear: this is good advice. If this generic outline works for you, that's great. There's nothing else you need to do.
But I'm here today to address the majority. For most people, this basic advice pretty much never sticks.
If you've tried the above method repeatedly and keep on failing, then you'll want to continue on to the next section.
Finding the Motivation to Workout
You don't need some big, noble goal to go to the gym. In fact, those big-time goals are the reason that many people fail at achieving them. When they aspire to do something that's going to take a lot of time and dedication, they quickly burn out when they see they're not making fast progress.
Instead, focus on some shallow goals to keep you moving forward. You can still have that huge goal, like losing hundreds of pounds or competing in world strongman competitions, but it's important to use some tinier motivators as supplements along the way.
Here are a few I've come up with that I find quite effective:
Emotion Driven Exercise
Do you want to know some secret motivators that gym rats everywhere use to consistently go to the gym? Anger. Sadness. Regret.
Crazy right? Not really. We feel these emotions regularly, and instead of simmering with rage or walling in regret, you can channel that energy into working out.
I mean, it's actually a healthy outlet, especially if you've got anger issues or make a lot of mistakes. Not only will it improve your mental health, but it'll serve as a surefire way to get you to the gym.
Really, it's about getting there that first time and realizing how effective your emotions are when it comes to working out. Just give it a try next time you feel embarrassed, enraged, or even sad, and you'll see what I mean.
Wanting to Impress a Girl or Guy
"Yeah, I work out."
Who cares if your goal is to succumb to your lust and get with your crush? Love is one of the most powerful motivational tools, and you should certainly use it if you have a special someone out there.
When you're feeling sluggish, just think about them. That'll probably get ya breaking a sweat. Imagine they're watching you while you work out. You might one day ask them on a gym date, so it's important to be ready when the time comes.
And even if you don't have someone in mind, the desire to date is still a valid motivator. I don't think it'd be as effective as if you like someone specifically, but it'll still work for a whole lotta people.
Pretend All Eyes are on You
People get intimidated by the gym because they think people are staring at them. Workout coaches and inspirational blogs will tell you no one cares (which they're right), but maybe it's time to start imagining the opposite.
When you think people are watching you, you'll undoubtedly work harder. If you're a fast runner or can lift a lot, you'll have the idea in your mind that the people around you have their eyes on you and are impressed by your feats. I mean, sometimes they are if you're just that much of a beast, but most of the time, people are just focused on themselves.
The important takeaway here is that wanting to impress a whole bunch of random strangers is, strangely, a fantastic motivator.
Warning: this won't work for everyone and is more effective the fitter you are, but it is still an excellent underrated motivator nonetheless.
Degrade and Shame Yourself into Exercising
You know, I don't think anyone's ever given this advice before. Why? Because it doesn't sound good.
Like seriously, what sane person would give this advice to a newbie and expect them to take it seriously?
Me, that's who.
When you're constantly comparing yourself to people around you and body shaming your mirror image, somethings gonna click. Whether it be anger or sorrow, you're definitely going to feel something.
Now, I'm not encouraging you to be anorexic, but when you constantly feel sick to your stomach about your stomach, you're likely going to make a change. Eventually, you'll see progress, and it's just a snowball effect from there.
Getting Back at an Ex
This one's self-explanatory, but I'll say it anyway.
If you've got an ex you just can't stand, then use that as a motivator to become ripped/skinny. I guarantee that the stress of a breakup or the rage toward someone who left you unjustly is a potent drug that'll get you to the gym and lifting heavy metal every single time.
How to Not Burn Out After Two Weeks of Exercise
Some people last a few months. Some a few weeks. And some don't even last a day.
The burnout is a dangerous obstacle you'll have to pass in order to remain consistent, but one that is always possible to overcome.
While it's ultimately up to you to stick to your resolve, these things can help make it slightly easier:
Music
Blasting tunes while you exercise has been scientifically proven to make your workouts way more effective. It also makes working out more fun and helps you go for longer.
Sometimes I hear a sick Phonk song on TikTok or a fast-paced rock tune on the radio, and I think, "man, this would be good for working out." I then proceed to download the song and listen to it when I go to the gym.
Music itself won't get you to the gym, but it's a pretty good way of making exercise more bearable.
Pre-Workout
Taking pre-workout can be dangerous if you've got a heart condition, but it is relatively safe otherwise. Downing a scoop before you go to the gym helps you gather the energy to get moving and go for longer.
I wouldn't recommend relying on this stuff every day, but it's a good supplement for those who have trouble finding the energy to get their rears in gear.
Find a Reliable Gym Partner
If you've got a gym rat friend or a friend who wants to start working out, making them your gym partner is the best thing you can do for consistency.
As long as the obligation to show up is staked on someone else, you're way more likely to go, even if you don't want to.
Take Pictures and Track Progress
Yeah, I know. I called this a "generic" piece of advice, but you'll still need this if you want to stick with the gym.
As long as you keep taking pictures and tracking progress, such as how much you can lift or how long you can run, then you'll gradually see improvements. Once you see a little advancement in your exercise journey, your motivation will skyrocket. Quote me and every other fitness instructor on that one.
I mean, how do you think buff strongmen and avid sprinters are made?
Reward Yourself
When people start working out, they think they have to go 5-6 days a week, eat healthy every single day, and maintain a schedule.
No, no, no. That's all wrong and a damn good way to burn out fast.
You don't have to go every day, and you shouldn't if you have trouble with motivation. Take one or two rest days in between and go hard on the days you do decide to work out. Sure, the start will be slow, but it's a surefire way to avoid burning out.
And while eating healthy is important, allowing yourself consistent cheat meals helps you stay on track with a diet. Will you lose weight slower? Yeah, but you're also less likely to stop the diet for good. Just as long as you keep cheat meals small yet frequent, you'll keep the diet going for who knows how long.
Steps for Getting Over "Gym Anxiety"
I know a lot of first-timers have something called "gym anxiety." We've all been there, and there's no easy way to get over it.
I'll be a bit more gentle in my explanations here since I know it's a more sensitive subject:
Start slowly: if you're feeling anxious about going to the gym, it's important to start with small steps. Begin by doing simple exercises that you feel comfortable with, and gradually increase the intensity and duration of your workouts as you build confidence.
Find a supportive environment: joining a gym that has a positive and supportive atmosphere can help you to feel more comfortable and less anxious. Consider taking a class or working out with a buddy, this can provide a sense of accountability and community.
Create a routine: Having a set routine can help to reduce anxiety by providing a sense of predictability and control. Try to work out at the same time each day and stick to the same exercises and workout plan.
Mindfulness: try to focus on the present moment and be mindful of your breathing during your workout. This can help to reduce anxiety by taking your mind off of your worries and fears.
Talk to someone: Sometimes, it's helpful to talk to someone about your anxiety, whether it's a friend, family member, or therapist. They may be able to offer additional support and guidance.
Reward yourself: After each workout, reward yourself with something you enjoy (like eating chocolate, watching a show, playing games, etc.) This can help to build positive associations with working out and reduce anxiety.
Be kind to yourself: Remember that it's normal to feel anxious at times and that it's okay to take things at your own pace. Be kind to yourself, and don't be too hard on yourself if you're not able to achieve everything you set out to do right away.
It's important to remember that overcoming anxiety takes time and patience, and it's okay to take things at your own pace. With time and practice, you may find that your anxiety in the gym decreases, and you are able to enjoy the benefits of regular exercise.
Final Thoughts: Getting to the Gym for Good
Going to the gym isn't going to change the fundamental nature of existence, but it can make you feel better in the moment, and that's something.
I know getting into a routine isn't as easy as people say, which is why I created this practical guide on sticking with it with realistic goals and practices. Sure, they won't work for everyone, and you might even fail with them, but just as long as you keep going at it, eventually, you'll find your way.
Any questions or comments? Leave one down below, and I'll try to get back to you as soon as possible!
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