Mondays can be rough. It’s the beginning of your week, and all you want to do is Netflix and chill on the couch instead of hitting up that 5 AM gym session. I get it! But don’t stress — I’ve got some motivational tactics that will get you moving on those manic Mondays! (Cue up the Bangles!)
That’s right — 7 tips that will make you feel as unstoppable as Rocky Balboa himself when it comes time to hitting your fitness goals.
Here we go!
Why Monday Workout Motivation? – The First Step in Your Fitness Journey.
Capturing that Monday workout motivation sets the tone for the rest of the week and increases the likelihood of keeping up the trend daily.
Also, starting the week with exercise can help to increase dopamine and endorphins, setting you up for a positive tone for the rest of the week. WIN-WIN!
And with those good-mood chemicals running through your veins, you’ll be sure to keep the good times rolling by keeping up with a regular workout routine.
Now, let’s look at the 7 tips that’ll drive up motivation for the week ahead.
1. Know The Why Behind Your Fitness Goals
First things first ….
Knowing your “why” is critical for staying motivated in your Monday fitness regime. (Or anything for that matter!)
Your “why” is your underlying purpose, your reason for exercising, and what drives you to keep going, even when you feel like giving up.
Without a strong sense of purpose, it’s easy to lose focus and motivation. Knowing your “why” creates urgency, provides direction and helps you focus on your end goal.
Some examples of “why” you might have could be to improve your physical health, to feel better emotionally, or to set an example for your children or loved ones.
A strong sense of purpose makes it easier to prioritize your Monday workout session and stay motivated to achieve your goals towards a healthy lifestyle.
2. Plan Ahead
Healthy habits start with planning for them!
No doubt, life is busy…. So start by booking a class or reserving time in your calendar for a gym session on Sunday. (And prioritize this time for exercise and make it a non-negotiable part of your day, just like any other commitment!)
Also, try packing your gym bag or prepping your breakfast the night before so that you are prepared and ready to go in the morning.
By removing the morning friction exercise, it’s like 10X easier to follow through and find motivation!
When you have a plan, it helps keep you focused and motivated to you work towards your fitness goals.
3. Set Acheivable Goals
The most important thing is to start today. Yes, start setting achievable goals right now! There is never a perfect day to start…
Psychology Today shares how putting baby steps in place for your larger fitness goals is key to successful self-control and follow-through. (Which is ultimately what is needed to leave our warm comfy bed!)
Setting goals gives you something specific to work towards and can help you track progress over time. For example, if your goal is to lift more weight on a particular exercise, you could aim to add 5 pounds to the weight you lifted the previous week.
When you begin to keep promises to yourself you build confidence which helps you to be consistent and reach your fitness goals over time.
4. Get A Workout Buddy
Friends don’t let friends skip a Monday! I probably don’t have to tell you that exercising can be challenging and sometimes intimidating, but having someone to share the experience with can make it much more enjoyable!
With a workout buddy, you can encourage and remind each other to stay committed to your fitness goals and keep each other accountable when your cozy bed calls out to you to sleep.
Plus, having a workout bestie keeps things fresh and new – they may have new ideas or workout routines you wouldn’t have thought about on your own! (Like the new primal workout trend…)
5. Try A New Workout
Speaking of fresh and new ideas…. Why not switch up your workout? The novelty of a new workout can increase excitement and curiosity, making it easier to look forward to the workout and stay motivated to stick with it.
Plus, a new workout can challenge the body in different ways, helping to break through plateaus and prevent boredom from doing the same diet & routine every week.
Find yourself exhausted on Monday? Why not try yoga to improve flexibility and strength while promoting relaxation and reducing stress?
Or maybe you’re ready and raring to go…. If that’s you, give HIIT (High-Intensity Interval Training) a try – it is a challenging workout that combines short bursts of intense exercise with periods of rest, making it an effective way to burn calories and lose weight.
Either way, by trying a new workout, you can keep your Monday workout routine fresh, challenging, and exciting, leading to improved motivation!
6. Listen To Your Favorite Tunes
Kick-butt workout music can be a great source of motivation to get moving on a Monday!
Research has shown that listening to fast-paced music with a tempo of 142 BPM can improve speed by 2 percent and increase motivation. So grab those headphones!
Also, music has been found to positively affect mental fatigue, which is often a major barrier to motivation.
When it comes to creating a complete workout playlist, there are countless options. Some of my favorites include;
“Stronger” by Kanye West
“Lose Control” by Missy Elliott
“Eye of the Tiger” by Survivor,
Ultimately, the key is to find music that personally motivates and energizes you when you’re training!!
7. Treat Yourself
Studies have shown that repeated encouragement through self-reward can boost self-confidence and increase feelings of pride and excitement for your efforts.
So, when it comes to rewarding yourself for Monday workouts, the options are endless. It can be as easy as rewarding yourself with a hot, yummy cup of joe after your workout – to allowing yourself to buy that sweet cold plunge tub after a full month of completing your exercising regime.
Come Monday, the key is to choose a reward that is meaningful to you and helps reinforce the positive habit of regular exercise.
Note: Rewards can help decrease procrastination and increase dopamine levels, creating a positive feedback loop of motivation. Score!
BONUS! Focus On The Benefits You Will Gain
Next time you’re lying in your warm cozy bed on a Monday about to roll over and hit snooze… try reminding yourself of all the benefits you’ll receive!
The future you will be happy if you get up!
Remember – Moving your body improves brain health, manages weight, reduces disease risk, and strengthens bones and muscles. Not to mention that exercise can also have a positive impact on emotional and brain health.
PRO TIP: Try focusing on non-scale victories to fuel your motivation and effort!
The Wrap – Monday Workout Motivation for the WIN!
Motivation to exercise on Mondays is low. Especially after a long busy weekend.
Don’t let the excuses take over and put your motivation on the back burner, set yourself up for success with these 7 tips.
Whether that means setting up a goal or applying a reward system to your workouts, make sure you are taking the time to feel energized and proud of yourself with each successful workout.
Use Monday as an opportunity to take control and make it a great day; unlocking that box of positive energy will ultimately spill over into the rest of the week, making you feel strong and ready for whatever comes next!
Let’s Do This!
Jules writes about her life as a migraine warrior, chronic illness fighter, and pretty much all things faith, fitness, and food! She is passionate about encouraging others in their journey to health and wholeness based on her personal experiences. Jules has certifications in personal fitness training and nutrition.
She previously managed digital marketing teams in large tech firms – but today you can find her writing, running, or playing with her pups.