No Motivation to Work Out? 5 Tips to Get Out of a Gym Funk
Hey Kettlebell Fam!
I'm gonna let you in on a little secret: my desire to lift just hasn't been there lately. The thing is, I'm still hitting my workouts. The reason? Because I know I have to.
Not just because I just turned 42 and know that if I slow down now it'll be harder to get back into the swing of things, but because I know everything else in my life is easier when I train. Staying consistent with workouts, even when you don't want to, just makes life better.
So that's what this one's about: why staying consistent sometimes sucks, why you should do it anyway, and a few tips to help it get (and stay) easier.
Even coaches don't always feel like training
When you're a coach, and your physique is all over the internet for the whole world to see, it's hard to skip a workout. But that doesn't mean I never want to. Trust me, I do. And honestly, lately it's been a little harder to get moving. But of course I still do it, because I know what the alternative is, and I don't want that.
When workouts feel like a chore, like the phase I'm in right now, there are a few ways to handle it. Everyone is different, so pick what works best for you. The first three help me every time I don't feel like lifting. So here are my pro tips to "GET YOUR ASS IN GEAR"!!!
Tip 1: Train less, but with more intensity
This one's number one because it's been my go-to lately. I know I need to lift, and I aim for a certain amount of volume for my goals (usually about 20 working sets per muscle group per week). That's easy to hit training 5 to 6 days a week, but I get burnt out doing that after a while.
So lately I've been training 3 to 4 days a week, and those days are WICKED. If you train full body like me, aim for 5 working sets per muscle group each session, and make those sets tough. If your target is 6 reps, it should take everything you've got to JUST HIT 6 reps. Less weekly work at very high intensity gets great results. And honestly, sometimes it's fun to see what you've got.
Tip 2: Train more often, but keep it short
This is my other favorite for days I really don't want to train. Keep your workouts to 20 minutes, 30 max, and hit a circuit with a challenging weight, 5 days a week (6 if you want).
Aim for 3 to 4 rounds that aren't to absolute failure but feel like about a 7 or 8 out of 10. You'll still get enough weekly volume for results, but it won't feel as tedious, because by the time you start, it's almost over. It's great for hectic schedules too.
Keep your rest just long enough to get through the next round and still push. About 2 to 3 minutes per round works pretty well and will improve your conditioning over time.
Tip 3: Get a workout partner
This can be your neighbor, your wife, your work buddy, anyone willing to commit to pushing you while you push them. Having someone to train with makes it so much easier to get motivated and actually push yourself during the session.
There's nothing like grinding through exercises you don't want to do while your buddy yells at you not to be a wimp, lol. The accountability helps tremendously. Getting up to lift, or going after work, is that much easier when you know someone is relying on you, and vice versa. So if you're struggling, grab a buddy!
Tip 4: Sign up for a class
I'm not a huge fan of this one personally, because I like to create my own destiny (aka program my own workouts). But it's a great way to get out of your comfort zone, maybe learn some new exercises or a new way of training, and be surrounded by people bringing crazy high energy and hyping you up for what may be the best workout you didn't want to do.
You can use ClassPass, find a local gym with classes and drop in, or commit to one or two a week.
My only words of wisdom: WARM UP properly. Some classes do a quick warm-up and then jump into some crazy tri-set. Don't pick your PR weight for your first working set. Start a little lighter than you normally would for the first round, go up some on the second, and by the third, use a weight you can handle for the prescribed reps with good form.
Tip 5: Switch it up and find what you enjoy
This one is especially for anyone newer to lifting. When it comes to staying consistent, finding training that works for you and that you ENJOY is the best thing you can do, both for progress and for actually sticking with it.
I don't care if it's powerlifting, bro splits, kettlebells, calisthenics or Olympic lifts. If you enjoy it, guess what? You'll want to go back. Optimal training is only optimal if you actually show up.
So forget what everyone on the internet says about how you should train. Find what you love and WANT to stick with, do that, and get really good at it. If it's not kettlebells, that's fine. Everyone's different, and all I care about as a coach is that you're motivated enough to show up every week and make progress while staying healthy. Do what YOU LOVE and ENJOY. It's your life, make it fun!
When the groove ain't grooving
Those are my 5 tips for staying in the groove when the groove ain't grooving. Fitness is a lifestyle, and it's ok to not feel like lifting from time to time. But if you want sustainable, long-term progress, find what works for you so you show up, even on the days you don't want to.
Oh, and if you do want to use kettlebells… I got you covered. Try the Kettlebell Training App free for 7 days, or check out my programs.
– Adam
