How to Stay Motivated When You’re a Fitness Beginner
Motivation is one of the most talked-about things in fitness — and one of the most misunderstood.
If you’re a beginner, you might think:
“I just need more motivation.”
“Other people are more disciplined than me.”
“I always start strong and then stop.”
“I don’t have time"
Let’s clear something up straight away:
Losing motivation does not mean you’re lazy, weak, or bad at fitness.
It means you’re human.
Everyone loses motivation, even me, and probably professionals too. I have days where I’m just not in the mood, and sometimes I even try to lose time so I don’t have to exercise. That’s normal.
Why Motivation Can Feel Hard
When you first start exercising, everything is new:
new movements
new routines
new sensations in your body
At the same time, results are slow and subtle.
So you’re:
putting in effort
feeling tired
not seeing big changes yet
That combination makes motivation fragile — especially at the beginning. You’re doing a lot without much feedback yet, and that can feel discouraging.
Motivation Is Not the Goal — Consistency Is
Motivation comes and goes.
Consistency is what actually changes things.
And consistency doesn’t mean:
training every day
feeling excited all the time
pushing through exhaustion
Consistency means:
showing up even on low-energy days
adjusting instead of quitting
doing something, even when it’s small
One mindset shifts for beginners is using an energy scale.
Before each session, ask yourself:
“How much energy do I honestly have today?” You probably have already the answer to this question
Rate it from 1 to 10.
1–3 → very low energy
4–6 → moderate energy
7–10 → high energy
Then, if needed, adjust your session to match.
For example, on low-energy days you could do a short walk, a simple warm-up (you can have a look at my previous blog A Beginner Warm-Up That Makes Starting Feel Easier), or some gentle bodyweight movements.
This removes the pressure to be “on” every day — and that’s what keeps motivation alive long term.
Flexible Habits Beat Perfect Plans
One of the biggest motivation killers is rigid planning.
If your plan only works when:
you have lots of time
your energy is high
life is calm
…it will break quickly.
Instead, build flexible habits:
“I move in some way 2–3 times per week.”
Treat it like any other appointment — going to the doctor, going to work, picking up the children, making dinner.
“I adjust based on how I feel.”
“I don’t punish myself for low days. I am accepting them.”
What to Do When You Miss a Workout
Missing workouts is normal. It does happened.
What matters is what you tell yourself afterward.
Instead of punching your self in the face:
“I’ve failed.”
“What’s the point now?”
“I’ll start again next week.”
Try:
“I missed one session — that’s okay.”
“Tomorrow is another day, I will start fresh.”
“Progress is not ruined.”
Or even: “What can I do right now?”
This mindset shift alone keeps many beginners going.
Motivation Isn’t About Willpower
Most beginners who quit don’t quit because they lack willpower.
They quit because:
they started too hard
expectations were unrealistic
they felt guilty instead of supported
When you understand this, it becomes easier to stop blaming yourself and start adjusting the way you approach training. Motivation improves when the process feels realistic and kind, not when you push harder.
Redefine What “Success” Looks Like and Motivation Will Follow
As a beginner, success is not:
dramatic transformations
perfect weeks
never missing sessions
Success is:
coming back
learning your limits
building trust with your body
Those things don’t look impressive on social media — but they last.
You’re not meant to feel motivated all the time.
Move in ways that fit your life.
Adjust when things feel heavy.
Build habits that feel supportive, not punishing.
Motivation will return because you made things easier and not harder.
If You’re Feeling Unsure or Stuck Right Now
If you feel:
unsure where to start
stuck or confused about what to do
full of doubts about how to train or progress
You’re not behind. You’re exactly where most people are.
I work with beginners training at home, online, who want to stay consistent but don’t want to burn out or overcomplicate things.
If you’d like to have a chat, you can book a FREE CONSULTATION. There’s no commitment and no pressure. We’ll talk about your goals, what you’d like to achieve, what feels difficult right now, and what you expect from training, so that when you are ready we can create a programme focus on what’s realistic and sustainable for you.
Ciao.
