There are some days when workouts leave you feeling motivated and powerful, and then there are others when they feel like a struggle. Of course, sticking to a workout program can help maintain a strict routine, but can also lead to a sense of monotony—too much of a good thing, after all.
Adhering to the same regimen for weeks and months on end can become mundane. Personal trainer Luka Hocevar tells Newsweek that when you no longer sense any substantial progress and feel as if the routine no longer works, this is how “motivation can degrade into passivity.”
While exercising regularly is undoubtedly important, it can be challenging. According to data from The Pew Research Center, 57 percent of Americans highly value exercise but only 28 percent believe they are doing well in that area of their life.
Why Do Workouts Lose Their Efficacy?
When you initially start working out, each session feels like a win and progress can seem rapid. However, as time wears on, it can be harder to see those gradual differences that you become so accustomed to.
Hocevar, who has trained over 4,000 clients and founded the Vigor Ground personal training gym, explained that the most common reason workouts stop having an impact is “lack of structure and progression.”
He said: “You can initially get results by doing workouts with no structure and plan, but soon you will hit a plateau. To have results long term, it’s important to have a plan, structure and progression (as well as metrics that tell you if you’re improving or not).”
Progressively increasing your workout targets over the course of weeks and months can prevent that drop off from occurring.
Why Do People Lose Motivation?
In Hocevar’s view, the most significant reason people get bored of their workouts is because they do not create a clear or meaningful goal, harking back to the importance of structure.
“What I have experienced at the foundation of it is that most people do not create a deep reason why they are taking on such a health and body transformation,” Hocevar told Newsweek. “Wanting to lose a few pounds is a goal for sure, but when things get challenging (and they always do), it’s too much of a surface goal that doesn’t have a deep anchor.”
Hocevar also believes workout boredom is linked to self-determination theory, which suggests people are most motivated when three core psychological needs are met: autonomy, competence and relatedness.
Autonomy refers to feeling in control of your choices rather than being directed by someone else, which is why having a say in exercise selection can help people stay engaged. Competence is the sense of mastery and progress that comes from developing skills and seeing improvements over time. Without clear progress, motivation can quickly fade. The third factor, relatedness, is the feeling of connection and belonging that comes from training alongside coaches, friends or gym communities.
According to Hocevar, when people don’t feel ownership over their workouts, struggle to see progress or lack a supportive fitness environment, exercise can feel repetitive and uninspiring. By contrast, workouts that provide choice, measurable progress and a sense of community are more likely to remain engaging over the long term.
Is Routine the Problem?
For many people, having a routine is vital as it allows them to consistently follow the same workout program for long periods of time. However, that does not work for everyone, as Hocevar explains.
He has worked with many clients who he dubs as “novelty seekers” who need regular changes in their workout plan. Adding in new exercises, equipment and circuits is what keeps those people motivated to keep going and burning up a sweat.
“With novelty seekers, I still have exercises that are staples for three to four weeks at a time that we progress, but we also do new exercises, methods, every session as it keeps them more engaged. This way I can give them what they need as well as what they want,” Hocevar said.
“For personal trainers it’s important to be able to distinguish which client responds to different types of training approaches,” he continued.
How To Start Seeing Results Again
When you feel stuck, Hocevar recommends getting a coach or trying out a new training program with “a proven process.” Doing so for just eight to 12 weeks can provide insights and guidance that can be sustained throughout any workout regimen thereafter.
Rather than viewing a workout plan as a regimented schedule that must be adhered to, view it as an opportunity to try new exercises. Indeed, Hocevar reminds people that there is no one way to exercise, which is why you should “give yourself permission to try new things.”
Exercising and staying fit should be fun, so why not try taking on new challenges? It could be a new sport, gym class or incorporating different equipment into your routine.
“Whatever you find some joy in, start there, and don’t be afraid to switch things up,” Hocevar said. “The most important thing initially is to become consistent. Strongly consider joining a gym or fitness community as it will help you build belonging, as well as accountability.”
Contact Newsweek editors on this story: Charlotte Nisbet and Tony Phillips.
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