How to Stay Motivated to Train at Home

Let’s face it, getting motivated to workout at home isn't easy for most, but much harder is staying motivated to continue exercising at home. Sure, you also need the self-discipline to go to the gym, I agree, but it's even more challenging when you are working out in your home gym. You have to face the at-home temptations that can take you off course. These tips will help to keep you motivated to exercise even when no one's watching.

1. Create Your Own Space 

Having a home gym is an excellent way to feel that you’re in control. Although you don’t have to put your home on the market and purchase a new home and allocate a spare room solely for working out, you want to keep all of your equipment in one place. A computer or smart T.V. for playing workout videos can also be convenient.

When all of your equipment is organized in one set area, it can make exercising less of a chore and more of a reality. When the mood strikes, you don’t want any more obstacles to stand in your way.

2. Schedule Time to Workout

Let's be honest, the first 5 or 10 minutes of working out can be hard, especially when you have a list of excuses ready in your mind. To make it easier to fit in a daily workout, delegate a set time each day to exercise. Based on your schedule, commitments, and the flexibility of working out at home, you can set a designated time to lift weights, run on the treadmill, do circuit training, or set up a group fitness class with your family.

3. Work out with Your Family

Your family can help keep you on track when you’d much rather stay in bed and watch T.V., the accountability that your family can bring can motivate and inspire. Just make sure the family member that you choose is serious about working out. On days when your family is busy, or they bail on you, have something prepared that allows you to work out alone.

4. Ditch the Electronics

Playing smartphone games, surfing the Internet, and catching up on social networks are distractions when exercising. You finish a set, try to catch up on Facebook, and before you know you've already rested 10 minutes between exercises, your rest periods are screwed up, your body cools down, and you lose momentum.

It’s best to keep your phone and other electronics safely out of reach until you’ve finished, at least with your strength training part. You could use your phone during cardio as it can help time pass by faster.

5. Prepare your Workout Routines in Advance

Before you work out, search the Internet, be sure to check out Onward’s training video’s for hints and tips on techniques and training regimes. When you’re ready to exercise, you won’t waste additional time wondering what to do.


The last thing you want is your brain to start thinking about what's going to be next exercise. This adds unnecessary fatigue to your mind that can cause you to quit in the middle. You want to know precisely what you are going to do next, plan your exercises before starting.

You can even keep track of the areas of the body you would like to work on each day. You can go old-school and write it down a notepad or use one of the many smartphone apps out there. Designate specific days for cardio, stretching, abs, legs, glutes, biceps, triceps, chest, deltoids, and back.

It’s perfectly OK to pat yourself on the back after a solid set or productive workout., but don’t let that smile get stuck on your face, set your sights on the next set or next workout, and think about how you will crush your previous accomplishments.

7. Wear Workout Clothes (don't work out in your pajamas or with day-to-day clothes)

Although you won’t be heading to the gym, you want to have your gym clothes and shoes within reach.

Studies also show that what you wear can also impact your exercise performance: Enclothed cognition is a psychological phenomenon that suggests certain clothes may trigger mental changes that can affect performance positively. The next time you dig out old sweats and a tank top, switch them out for some fresh training gear.

8. Pump Up the Volume

Similar to breaking in a new pair of workout shoes, music is just as crucial to your performance. Exercising with the right tunes has become such a common necessity. Recent studies find the connection between your feet and ears boosts your efficiency. The right songs can also tell the voice in your head that is signaling for you to quit, to go an extra 10 minutes instead.

9. Decorate Your Room with Motivational Posters and Photos

When decorating your workout room, look for accents that are going to complement and boost your workout. Include posters of inspiring athletes, boxers, basketballers, or bodybuilders that you admire. Take some sticky notes, write motivating quotes on them, and spread them out everywhere, you'll be surprised how motivating this can be when you are just about thinking to quit.

If you’re trying to fit into a particular outfit or swimsuit, put it on display as a key motivating tool. Every time you feel like quitting, you’ll be inspired by the items that you choose to surround yourself with.

10. Switch Up Your Workouts

Doing the same routine over and over can be tedious. You'll be more prone to sticking to your at-home workout regimen when you switch things up. Change your routine from time to time to avoid mental boredom and break strength plateau.

 To make cardio less monotonous and more enjoyable, try to spice up things, like running up and downstairs in between boxing technique sessions. On nice days, get outdoors and run laps around your home and yard. Set up stations with weights, jump rope, exercise bands, and kettlebells.

At the end of the week, when your body is sore, try yoga, Pilates, or Zumba as a special reward. Your body also adapts to your repetitions.


  • Leo Harry

    Hello this is Leo Harry. I would like to start going to the gym a few times a week. There are a number of gyms in my area. What should I look for in a gym?

  • Stanley Thomas

    i just quit basketball, how do i stay motivated to exercising like lifting weights and running. im a afraid since i quit basketball i might get out shape and let myself go. so how do i stay motivated?

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like

View all
Example blog post
Example blog post
Example blog post