I was recently asked a question by one of my online clients in Sydney. He asked me:

“Do you have any tips to help with lack of motivation for training?”

This is a great question, because indeed it can be very hard to stay motivated, especially if you’ve been training for awhile. Perhaps you’re not seeing the results you’d like, or maybe you’ve already achieved the results you set out for, and you’re just trying to maintain, which can sometimes get a little tedious.

Either way, it’s certainly not uncommon for one to become slightly bored with their training. Fortunately though, I have some tips to help.

1: Try a New Training Method.

If you’ve been training with the exact same program, or even using similar style, format, set/rep structure etc for an extended period of time, it might be time to do some research and seek out some new and interesting ways to train. If you’re not sure where to start, seeking out an experienced Personal Trainer or Strength Coach such as myself is one way of learning some valuable new techniques to really spruce up your training. It will keep you interested, give you some new results you didn’t expect, and most importantly it will help keep you motivated long term.

2: Record Your Workouts!

Whether you’re a beginner or a seasoned veteran of the gym, it’s absolutely imperative that you write down the load you used, and the number of reps you completed for each of your sets.

This is an important tool for staying motivated, because it gives you a solid goal to aim for each and every time you train.

I’ll use an example. If I come into the gym today, and my program says to perform 4 sets of 6-8 reps of bench press, and I use 100kg, chances are by the 4th set I’ll either have dropped some weight, or started to lose reps. This should be the case in most situations provided you’ve chosen the correct load. (I’ll cover this further in a separate article.) Anyway, let’s say I successfully complete 8 reps of 100kg for sets 1 and 2, but on the 3rd set I only manage 6 reps. Since 6 reps is the minimum range according to the program, I then drop the load to 95kg for the final set, and complete 8 reps.

Chances are, if I don’t record every set, (i.e. load used and reps successfully performed), I won’t remember exactly how I did the next time I repeat the workout, thus not giving me a clear objective, or anything to “beat” from the previous workout. In terms of motivation, this is a problem because it leaves me with nothing specific to strive for in each individual workout.

If you don’t record your workouts, you get bored and don’t push yourself anywhere near as hard.

3: Find Yourself a Training Partner.

Without a doubt, the most gruelling, satisfying workouts I’ve ever had over my years of training have been done with a buddy.

A good training partner will motivate you, challenge you, and keep you accountable.

That being said, it’s really important you find a training buddy who’s reliable, punctual and focused. There’s nothing worse than your buddy showing up 40 minutes late for a workout you weren’t looking forward to in the first place.

It’s also key that your buddy and you have similar goals and are following the same program (or at least similar enough to help each other when needed.)

Also make sure to keep the chatter to the rest periods, as well as making sure the rest periods are correctly timed. It’s easy to get distracted talking with your buddy about the movie you saw on the weekend when you’re resting between sets of heavy squats. Use a timer to remind you when rests are up!

A good training buddy is hard to come by, and nothing lasts forever, but if you manage to find one, make the most of it.

4: Remember Why You Started!

Sometimes when you feel like giving up, or you get sick of training, it’s a good idea to do a bit of reflecting and remember the reason why you started training in the first place.

Maybe you were sick of being scrawny and weak, or maybe you were fed up with being overweight and miserable.

Perhaps you needed a new hobby and ended up with better results than you expected.

Whatever the reason, it helped get you this far. Don’t go back to a weaker version of yourself! I believe we all have a responsibility to be as strong and able as we can. Modern society no longer calls for physical strength as a requirement for day to day life, so it’s up to us to take care of our bodies otherwise see them waste away.

So if you’re in a slump, give these tips a try. There’s also a wealth of information and tips at your disposal throughout jandaplex.com, and even more helpful content available for Jandaplex plus members.

Also, feel free to contact me directly! I’d love to hear from you about how you used these tips to fire up your training with renewed motivation!

Until next time!