So we're finally breaking free from lockdown and you're able to workout in gyms again. Amazing! If you're struggling for motivation and can't get your 'mojo' back here are 5 reasons that could be causing a decrease in motivation. Along with how to overcome them.
1. You’re stuck on repeat
Following the exact same workout program for the last 2 - 3 years is a bad idea. Let’s face it: Doing 3 sets of 10 all week, every week can only get you so far. And while humans are creatures of habit, lacking any innovation will hinder your progress and flatten your motivation.
What you need is a a program that incorporates slight variations from week to week. Instead of the usual 3 sets of 10—known as straight sets—try doing a varied set/rep scheme, which hits your muscles with different intensities to stimulate more muscle fibers.
2. You've hit a plateau
This can start to feel like a self-fulfilling prophecy—and if you’re not careful, it can lead to a vicious cycle: You’re bored, so you make no gains, and that makes you discouraged, so you work even less.
Training should be driven by reasonable, attainable goals and your progress toward those goals. Otherwise, you’re just lifting random weights in the gym with no purpose. Do you want to increase strength? Then you should be lifting weights for 5 reps or lower and always strive to move the bar faster. Do you want bigger muscles? Then lift weights for 5 reps or higher and always strive to add weight to the bar. Want to lose fat? Dial in your nutrition so you’re in a calorie deficit and bang out energy-depleting-type workouts. The training plan must match your goals in order to achieve them. Know what you want and choose to best plan of attack—and remember, you get what you train for. This point is for me the number one reason why an online coach is beneficial. Even if you're a seasoned lifter. Having a structure and a programme to follow can help you break through plateaus and reach heights you thought you couldn't.
3. You’re not leveraging a workout partner
Some people work well on their own. Others need company and find motivation in working out with friends. If you’re one of the latter, find a training partner who has goals similar to yours and good lifting technique and work ethic. He or she can help you with your form while providing a spot when you’re venturing into heavier weights. This not only allows you to lift heavier and workout harder but it also adds a social element to your training. Over the last year socialising has probably been at it's lowest levels so if you're struggling to find time to socialise the gym or workout class can be a great way to catch up with friends, whilst maintaining fitness.
4. You’re not recovering properly
Some of the most world renowned coaches will tell you that recovery is more important than the program itself. Doing trusted programs won’t get you the results they promise if you’re staying up late, making poor food choices for dinner, and breakfasting on leftover pepperoni pizza. Ask any elite athlete, and they’ll tell you that they put huge amounts of thought and effort into making sure they’re eating clean and sleeping properly. Furthermore my previous blog on why adding de load weeks to your training programmes is a must read if you don't think you're recovering properly. This could just help you propel your fitness to the next level.
5. Your environment has become tedious
Whether you’re training in a sweaty dungeon gym or an ultra-luxe studio, the same old spot can start to get old after a while. One option to mix up your training is to visit a different gym. A new training atmosphere (different people, music, smell, air conditioning, the list goes on.) might be the thing you need to get motivated again. If that’s not an option, start adding a workout class to supplement your program—you’ll be surprised how the change from your normal training can spark some motivation and when you see others pushing themselves your motivation can be lifted.
If neither of those is your style, then take your workout into the great outdoors. Take an adventure travel vacation/ retreat or do something like rock climbing.
Help and Advice
If you’re looking for any advice on the above blog or are looking for guidance and motivation through online coaching please drop me an email on firstname.lastname@example.org to find out more information on how we can help you. Just like we’re helping hundred’s of other individuals become a fitter, healthier version of themselves. Alternatively go to this link to set up a consultation call.