How to push through a workout mentally: 7 tips to stay motivated
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn why we hit walls in workouts and the difference between physical and mental barriers. Plus, how to get mentally motivated and push through a workout.
Workouts can be tough on your body—and on the mind. Maybe you have a goal to run five miles, but when you hit the halfway point, you feel an overwhelming urge to just stop. Or perhaps after one too many downward dogs, finishing your intense yoga class suddenly seems impossible. Sometimes, this lack of motivation stems from physical barriers, such as poor sleep, stress, or nutrition — but other times, it’s due to mental barriers like negative self-talk or fear of failure.
Hitting mental walls with workouts is a normal experience, even for professional athletes. The key is learning what you can control so you can develop strategies to push through. If mental barriers have been disrupting your progress and wreaking havoc on your motivation, here are a few things you can do to achieve your fitness goals once and for all.
Why we hit mental walls in workouts
The mental walls we hit during workouts can impact motivation and performance and may happen for several reasons.
Fatigue: When your body is physically tired, your mind can struggle to maintain focus and drive, making it harder to stay mentally engaged in your workout.
Dehydration: Lack of hydration can lead to headaches, dizziness, and sluggishness, which can make pushing through a workout mentally challenging.
Lack of sleep: When you're sleep-deprived, you may not have the attention and decision-making skills needed for a workout.
Nutrition: Eating the wrong foods can impact blood sugar levels or result in nutrient deficiencies, which can affect your physical and mental stamina.
Stress: High stress levels from work, home life, or relationships can make it difficult to focus on your workout and maintain positivity.
Boredom: A lack of variety in your exercise routine can make it hard to stay mentally engaged and motivated.
Self-doubt: Questioning whether you can reach your fitness goals can undermine your confidence and ability to push through challenges.
6 tips to push through a workout mentally
Overcome mental blocks during workouts with practical strategies to boost your motivation so you can push through even the most challenging exercises.
1. Set realistic goals
Break down your workouts into smaller, achievable targets. Instead of focusing on completing an entire session, concentrate on finishing the next set or reaching the next milestone. When goals seem more attainable, it can be easier to stay motivated.
💙 Dig deeper into your goal-setting and remind yourself of The ‘Why’ Behind Your Goals when you want to quit.
2. Engage in positive self-talk
When you start doubting yourself, counter those thoughts with positive statements like "I can do this," or "I’m improving every day." Positive self-talk can boost your confidence and help you push through challenges.
💙 Shift negative thoughts into positive ones while you workout with the help of The Reframe.
3. Visualize success
Before or during your workout, imagine how good it will feel to finish strong. This can help increase your determination and focus and enhance your performance.
💙 Try this Guided Visualization exercise to practice soothing pain in the body and mind while you workout.
4. Focus on the present
Concentrate on your current progress rather than dwelling on past workout failures or future worries. If your mind wanders, gently bring your focus back to your current exercise.
💙 Get into the habit of practicing Mindfulness in Daily Life with the See-Hear-Feel technique.
5. Create a reward system
Reward yourself for reaching milestones or completing workouts. Try a favorite snack, a relaxing bath, or your favorite show. Having something to look forward to can boost your motivation and make the effort feel more worthwhile.
💙 Celebrate your fitness-related Achievements no matter how small.
6. Stay consistent
Schedule regular workouts to help build mental toughness and create a non-negotiable routine, making it easier to stay committed when you’re feeling less motivated.
Physical vs mental walls in working out
Both physical and mental barriers in workouts can hinder your progress, but overcoming each type needs a different kind of approach.
Physical walls
Physical barriers require attention to your body's needs, such as rest, proper nutrition, or medical care.
Muscle fatigue: Your muscles can become overworked due to intense exercise, insufficient rest, or lack of proper conditioning. They might feel sore, heavy, weak, and unable to perform as usual.
Injury: Acute injuries like sprains, strains, or fractures require immediate attention, rest, or medical treatment. Chronic injuries, such as tendonitis or stress fractures and even chronic pain, may need long-term management.
Shortness of breath: Cardiovascular strain, especially during high-intensity workouts, can lead to shortness of breath. You may need to slow down, improve your cardiovascular fitness, or check for underlying health issues.
Mental walls
Mental barriers need a shift in mindset, positive self-talk, and motivational techniques to keep you engaged and focused on your workout.
Negative self-talk: Phrases like "I can't do this," or "I'm not strong enough," can undermine your confidence and motivation.
Lack of motivation: Not seeing immediate results, feeling overwhelmed by other responsibilities, or not enjoying your exercise can reduce your enthusiasm for working out.
Fear of failure: Fear of not meeting your fitness goals or failing to complete a workout can lead to avoidance or half-hearted efforts.
How to get mentally motivated to work out
Finding the motivation to start and maintain a workout routine can be challenging, especially on tough days. But with the right strategies, you can make exercise regular and enjoyable.
Set and celebrate milestones
Clear, achievable goals can give you something to strive for — and a sense of accomplishment when you reach them. Start with small goals such as completing three workouts in a week, or running a certain distance, then celebrate your successes. Reward yourself for your achievements to reinforce positive behavior and keep you motivated.
Create a motivating environment
Make exercise an inviting and energizing experience that you look forward to, instead of dread.
Create a playlist of your favorite upbeat songs to boost your energy and mood during workouts.
Exercise with a friend or join a fitness group for accountability and to make workouts more fun.
Surround yourself with inspirational quotes and images to help you push through challenges.
Schedule workouts
Treat your workouts like important appointments. Schedule them at consistent times each day, and prioritize them like any other significant commitment. Use a calendar or a fitness app to plan and track your workouts so you stay organized and focused.
Find variety
Try different types of exercises—such as cycling, swimming, yoga, or strength training—to keep things interesting and challenge different muscle groups. This can help prevent plateaus in your fitness progress.
Use mindfulness and meditation for workout motivation
Mindfulness and meditation can help you develop a positive mindset and reduce stress, enhancing your workout experience.
Practice guided meditation before a workout can help clear your mind, reduce anxiety, and improve focus.
Use deep breathing during your warm-up to help center your mind, increase oxygen flow, and prepare your body for exercise.
Be mindful of your body's movements and sensations to enhance your connection to the activity. Pay attention to your breath, the rhythm of your steps, or the feeling of your muscles.
How to push through a workout mentally FAQs
How can I prevent hitting a wall during my workouts?
Drink water before, during, and after your workouts as dehydration can cause fatigue and decreased performance.
Fuel your body with a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats. Eat a small, balanced snack before exercising so you have the energy you need to perform well.
Aim for 7–9 hours of quality sleep each night so your body can repair and recharge.
Vary your workouts to keep them interesting. Include strength training, cardio, and flexibility exercises to engage different muscle groups and keep your routine fresh.
Add rest days to allow your muscles to recover. Take a break if you feel overly fatigued or sore.
Use positive self-talk and set realistic goals to stay motivated and focused.
Break your workouts into smaller, manageable segments to help them feel less daunting, so you can maintain your mental strength throughout.
How do I become mentally strong with exercise?
Becoming mentally strong with exercise involves developing resilience and a positive mindset.
Break larger fitness goals into smaller milestones. Celebrate successes along the way to help build confidence and motivation.
Replace negative thoughts with encouraging statements like, "I can do this," or "I’m getting stronger every day." Positive affirmations can help you push through challenges and stay focused.
Establish a regular workout routine and stick to it to help build discipline and mental toughness.
Picture yourself achieving your fitness goals every day to help boost your confidence and determination.
Embrace challenges as opportunities to learn and improve. This can help you stay resilient and persistent.
Add mindfulness and meditation into your routine to help you manage stress, stay focused and mentally clear.
How can I differentiate between physical and mental barriers when working out?
To differentiate between physical and mental barriers, pay close attention to your body's signals and your thoughts. Physical barriers can cause symptoms such as muscle fatigue, soreness, pain, or shortness of breath. These may show that your body is experiencing strain or needs recovery.
Mental barriers are related to your mindset and emotions. These can include negative self-talk, lack of motivation, boredom, or fear of failure. You might experience thoughts like "I can't do this," "I'm too tired," or "What's the point?"
To address physical barriers, focus on proper hydration, nutrition, rest, and gradual progression in your workouts. For mental barriers, practice positive self-talk, set realistic goals, visualize success, and stay present in your workout.
How long does it take to build mental toughness?
Building mental toughness can take time, depending on your starting point, consistency, and the strategies you use. With regular practice, it might take just a few weeks or months to feel more calm, composed, and resilient when challenges arise.
Establish a consistent workout routine and stick to it, even when it's challenging.
Use positive self-talk and visualization techniques to boost your confidence and determination.
Set small, achievable goals and celebrate your progress to reinforce your ability to overcome challenges.
Embrace setbacks as opportunities to learn and grow.
Reflect on what went wrong and how you can improve, rather than dwelling on failures.
Leverage mindfulness and meditation practices to enhance your mental clarity and focus. Over time, these practices can help you stay calm and composed under pressure.
What are the 7 C's of mental toughness?
The seven C’s of mental toughness are essential traits that help you develop and sustain resilience and determination, both in workouts and other areas of life.
Confidence: Believing in your abilities and that you can achieve your goals
Control: Managing your emotions, thoughts, and actions to stay focused and composed, even under pressure
Commitment: Being dedicated to your goals and putting in effort to achieve them
Challenge: Viewing challenges as opportunities for growth
Composure: Staying calm during stressful situations, which can help you make rational decisions
Consistency: Regularly practicing and maintaining your routines and habits
Concentration: Staying focused on your goals and tasks, ensuring you perform at your best
Calm your mind. Change your life.
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