by Johan Dahlberg

Created on: October 17, 2008   Last Updated: October 30, 2008

Working out is hard work and often motivation becomes a problem. Surely you know how you start out eagerly for, say, a few weeks, energetic and willing to work to lose weight or build muscles. But then you get bored, you allow yourself to take days off more often and eventually you fall out of it completely.

Many have experienced this again and again, others may have found what works for them straight away. Whatever the case is for you, motivation is often the key. Here are five strategies for you to try out:

1. Routine The human mind usually likes routine. While some people work best in a more flexible way where they can take things as they come and as time allows, most people will want to have their day structured. Thus, having a work-out routine is a great idea!

The detail of the routine may differ. Perhaps you simply need to schedule an hour or two for exercising a few times a week. Or perhaps you prefer every work-out to have a clear and detailed structure. In any case, routine can be important.

2. Goals Having goals is another way of motivation. How much weight do you want to lose? How many times and/or for how many hours per week do you need to exercise? Make a list of a number of goals and a set timeframe to reach one or several of them. Keep the list with you at all times or place it where you will see it often, as a reminder. Later on you can set increasingly more difficult goals and compete with yourself, but be sure to start out slow.

3. Rewards Where goals can help you focus on the essential, giving yourself rewards to feel extra good about having reached the goal(s) is a good complement. But keep the reward relevant and within reason. Avoid rewarding yourself with candy or a night out, but rather buy yourself that pair of shoes you've long wanted, or give yourself something less expensive such as a peaceful moment alone.

4. Punishments Similar to rewards, you might want to punish yourself if you fail to reach a goal. Be careful however not to make the punishments to harsh as that might just as well reduce motivation. You could always deny yourself something you want, but keep it in small amounts.

5. Variation Last but not least, variation is the key to keeping exercising fun. While you may want a routine to stick to, don't forget to make the exercises varied and fun. As with anything, if you're enjoying yourself when exercising you will keep going for a longer period of time. A varied work-out can result in a more fun work-out that doesn't get boring in the long run.

In short, it can be concluded that you should focus on the exercising and make it fun, competitive and/or routine-based to help you stay on course. Ideally, try various combinations of the above tips and apply one or several that you find work for you. Some of us are competitive, some work based on routine and some might need a carrot to motivate them. Only you can know what strategies work best for you.

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