Workout willpower: winning the mental game

There’s nothing more empowering than starting a new exercise regime. The new split. Packing your gym bag. Booking your group classes. You feel energised and ready to take on anything.

But eventually, that initial buzz fades. You feel tired, a bit stagnant - and suddenly, waking up early for your weightlifting session or heading to that boxing class after work doesn’t sound so exhilarating anymore. The truth is, that dip in motivation is completely normal. We’re only human.

The real challenge isn’t starting – it’s sticking with it. So, what do we do when our willpower wears thin? Let’s dive into the mental side of fitness: how to stay consistent and connected and show up even when the spark just isn’t there.

Workout Willpower: Winning The Mental Game

The moment when you’re stuck between staying rugged up at home or heading out to train isn’t laziness – it’s a lack of motivation. Motivation is one of the biggest barriers for people looking to improve their lifestyle through physical activity⁽¹⁾. Research tells us that motivation typically peaks early in the process of forming a new habit⁽²⁾, meaning exercise is easy to start but hard to maintain.  

The key to solving this issue is understanding what to do when it inevitably drops. One way to stay motivated is to remind yourself of your ‘why’. Why did you start training? Why do you stay disciplined and committed? Why do you book exercises classes or build an exercise regime? Reiterating your training purpose can help you stay determined and focused on your goal.

However, in many instances, it’s difficult to find your purpose or see its value when it requires long-term effort. So, let’s discuss showing up for ourselves.

Improving Exercise Adherence

Routine exercise is harder to stick to than we think - so much so there is an entire area of scientific research devoted to it. So, if you’re struggling to stick to a routine, know there are plenty of people around the world discovering new ways to help make it easier.

Hundreds of years ago, we moved to survive. Today, this previously essential behaviour often sits at the bottom of our to-do list, battling for our attention with work emails, social events and lifetime of responsibilities.

Interestingly, research has uncovered three pivotal factors for overcoming our motivation slumps:

1. Act for the experience, not the outcome - do you enjoy training?
2. Train with others – are you held accountable by a class or coach?
3. Allocate time intentionally – do you make it a non-negotiable?

Experience Versus Outcome

Although the thought of six-pack abs or completing that 5km run is fantastic fuel to get started, these surface-level goals don’t keep us going. To achieve them, we need ongoing commitment – and that depends largely on whether we enjoy training or see it as a chore⁽³⁾.

A good place to start is choosing a type of exercise that interests us, especially one with skills you want to learn or improve on. For example, boxing can provide an intense workout made enjoyable through learning the art of punching technique. Similarly, lifting weights for muscle gain becomes more rewarding when we prioritise getting stronger and mastering form, rather than fixating on the reflection in the mirror.

Not only does this lead to better results, it also helps us shift focus away from the outcome to the process – and that’s where the magic happens.

Once you fall in love with the journey, you can add other elements - like an inspiring environment, energising music and well-designed program – to make exercise the most enjoyable part of your day.

The Power of The Group  

There’s a reason group exercise is a booming industry: people need a sense of connection to conquer challenges. Group exercise ignites a competitive spirit while boosting the feel-good emotions of teamwork and endorphins⁽⁴⁾.

Sharing an experience with like-minded individuals is an incredibly powerful motivator. It also keeps us accountable and gives us that extra push to show up for the 6am Grid Class or PT session we committed to.

Plan, Plan, Plan

The best way to stay motivated and disciplined is to actively schedule your training sessions into your calendar. Building a routine helps cement strong habits and ensures you stay on track toward your wellness goals.

Equally important is having a structured program. Making things up on the fly creates decision fatigue - a mental burden that drains motivation. A program eliminates the guesswork, provides structure, helps you track progress and keeps you focused.

At Virgin Active Australia, our Personal Trainers can help you build a program that suits your lifestyle and love for movement.

To Sum Up

By learning to love the process, training with others and planning intentionally, you can drastically improve your ability to stick with exercise. And if motivation dips? Don’t stress. Remember your purpose, listen to your body, stick to your schedule – and you’ll be back in full swing in no time.

At Virgin Active Australia, we have a variety of group exercises and Personal Training options to keep you motivated. Book a session today to get started. 

^{About the author}

^{Rob Flett is the Personal Training Head Coach at Virgin Active Australia. He is the national lead for PT onboarding, education, career development and assessment.}

^{Rob has over 10 years of Personal Training experience with a Bachelor of Sport & Exercise Science (HONS), including research in applied biomechanics at the University of Technology. Rob is not only dedicated to supporting and educating many in the world of health and fitness, but also masters the art and discipline during his training as a brown belt in Brazilian Jiu Jitsu.}

^Citations

1. ^{Ryan, R. M., Frederick, C. M., Lepes, D., Rubio, N., & Sheldon, K. M. (1997). Intrinsic motivation and exercise adherence. International Journal of Sport Psychology, 28(4), 335–354.}
2. ^{Carden, L., & Wood, W. (2018). Habit formation and change. Current Opinion in Behavioral Sciences, 20, 117–122.}
3. ^{Lopes, S., Mesquita-Bastos, J., & Ribeiro, F. (2021). Determinants of exercise adherence and maintenance among patients with hypertension: A narrative review. Reviews in Cardiovascular Medicine, 22(4), 1271–1278.}
4. ^{Beauchamp, M. R. (2019). Promoting exercise adherence through groups: A self-categorization theory perspective. Exercise and Sport Sciences Reviews, 47(1), 36–4.}
5. ^{Shaw, J. F., Pilon, S., Vierula, M., & McIsaac, D. I. (2022). Predictors of adherence to prescribed exercise programs for older adults: A systematic review. Systematic Reviews, 11.}