Staying driven: 5 strategies to reach your fitness goals

1. Find a mate who's active

Exercising with a mate can boost your motivation. When someone’s counting on you to show up for that early morning walk or gym session, you’re far less likely to hit snooze. Plus, exercising with others often makes the experience more enjoyable.

Want to challenge yourself even more? Train with someone who is more active than you. It might feel tough at first, but research suggests that exercising with a stronger, faster or more skilled partner can push you to perform better. This friendly competition might be just what you need to level up your performance.

2. Let music fuel your motivation

Struggling to stay focused during workouts? Create a playlist packed with upbeat tracks. Music can elevate your mood, make exercise feel easier and improve your performance.

In fact, a study in the Journal of Psychology of Sport and Exercise revealed that participants who listened to energising music enjoyed their workouts more and performed better compared to those who listened to podcasts or nothing at all. So, the next time you lace up your shoes, hit play on a feel-good playlist and watch your motivation soar.

3. Add variety to your routine

Routines are powerful for building habits, but they can also get boring. To keep things fresh, mix in some new elements. Your brain loves trying new things and adding variety to your workouts can boost both your enjoyment and motivation.

Consider joining an interactive virtual workout, trying a new sport like ultimate frisbee or signing up for an online fitness class. These changes don’t just spice up your routine—they also encourage social interaction, which can be a key motivator. A new activity might be exactly what you need to revive your enthusiasm.

4. Remember your ‘why’

Why did you start your fitness journey? Maybe it was to feel healthier, have more energy, or prepare for an event. But without a clear reason, it’s easy to lose motivation and skip workouts. If your plans for an event have changed, it’s important to remember why you started in the first place.

Having a purpose can help keep you motivated. Staying focused on your purpose can strengthen your commitment, making it easier to stick to your training.

5. Shift your mindset

Instead of viewing exercise as something you "have to" do, start viewing it as something you want to do. 

When you embrace this mindset, opportunities for movement will feel less like tasks and more like choices you want to make. Suddenly, parking further away for extra steps or taking a short stretch break during work feels like second nature, not an obligation. 

Staying motivated isn’t about perfection—it’s about finding what works for you and making small adjustments to keep moving forward. Whether it’s through accountability, music, novelty, purpose or mindset, these strategies can help you stay on track. 

If you’re new to exercise or have concerns about your health, check in with your doctor or a health professional to ensure your fitness journey is safe and enjoyable.