How to Stay on Track When You Have No Motivation
You’re Not Broken — You’re Human
Let’s get one thing straight: losing motivation doesn’t mean something’s wrong with you. In fact, it means you’re completely normal. Every single person who works out consistently — whether they’re beginners, seasoned lifters, or fitness coaches — hits those low points. That includes me.
You’ll have weeks where you’re ready to crush every workout, and others where the idea of lacing up your shoes feels like a chore. Motivation isn’t a constant. It ebbs and flows. And that’s okay. What matters most is what you do when the motivation dips.
Keep the Habit Alive — Even in Small Ways
The most important thing you can do when your motivation is gone is... still show up. And no, that doesn’t mean dragging yourself through a brutal 60-minute workout when you’d rather be anywhere else. It just means maintaining the routine.
Consistency doesn’t have to mean intensity. If the best you can do today is walk on a treadmill for 10 minutes and leave, that’s still a win. It keeps the groove greased. It reminds your brain and body, “This is what we do.” And sometimes, just being there is enough to keep the habit from slipping away completely.
Why We Lose Motivation (And What to Do About It)
It usually isn’t just laziness or lack of discipline. It’s life. Motivation tends to fade when something about your routine, your environment, or your energy shifts. Maybe:
You’ve been doing the same workout for too long and it’s starting to feel stale.
Your gym is far away, or you just don’t enjoy going there anymore.
You’re going through a busy season — work stress, new job, new baby, life transitions.
You’re sleeping poorly or feel mentally drained.
These are incredibly common — and honestly, expected. That’s why in my own Real World Ready programs and with my personal clients, I build in changes every 6 weeks. You need some freshness. You need something new to focus on.
Redefine What 100% Looks Like
Here’s something I remind my clients all the time: your 100% doesn’t always look the same.
On a high-energy day, 100% might be smashing deadlifts and dominating the stairmaster. But on a low-motivation day, 100% might be just getting through the warm-up. And that’s still your best. That counts.
We need to stop treating “not crushing it” like a failure. There is real power in doing what you can with what you have — and giving yourself credit for it.
Shift the Focus — Fitness Has Seasons
Here’s a little secret: I’m going through one of these phases myself. I’ve been training for almost 20 years, and there are still weeks when I’m just not feeling it. Recently, I’ve shifted my focus away from heavy lifting and toward mobility.
Why? Because the barrier to entry is lower. It takes less out of me. And it’s still a productive use of my time and energy.
This could be your sign to zoom out and ask: what part of your fitness have you been ignoring? Maybe it’s your flexibility, your cardio endurance, your balance, or even just your mental health. Now might be the perfect time to pour into that side of the equation.
Get a New Goal on the Calendar
Sometimes, a lack of motivation is your brain saying, “We’ve been coasting too long.”
Setting a new goal can change everything. And I don’t mean something vague like “get fit.” I mean something real. Tangible. A PR on your deadlift. A half marathon in 6 months. Your first pull-up. A Tough Mudder. A bodybuilding show. Whatever excites you.
When you have something to work toward, your workouts regain purpose. And with purpose, motivation almost always tags along for the ride.
Final Thoughts: Show Up, Even When It’s Messy
There’s no rule that says you have to love every workout. Or that every session has to be “worth it.” But if you keep showing up, even in the smallest ways, something cool happens. You start to rebuild the habit. You start to feel like yourself again. And little by little, the motivation starts to creep back in.
So if you’re feeling stuck — know that I’ve been there too. I’m still there sometimes. You’re not alone, and you’re definitely not failing. This is part of the process. Keep going.
And hey — if you’re looking for a little structure, support, or new ideas to keep things fresh, my weekly newsletter is a great place to start. It’s full of real-world tips, honest advice, and ways to get back in your groove.
(Sign up below — I’d love to have you there.)
