Do These 3 Methods To Get Yourself Back To The Gym

November 8th 2019

Laziness can plague a good workout routine. It is a tough slump to come out of, and a difficult habit to break. However, it is important to stay on track to avoid a major setback. You cannot achieve your strength goals overnight; it takes hard work and dedication. The more time you spend laying off your workout, the harder it is to get back on track. You also risk sabotaging your health and workout goals. It is essential to plan ahead and establish a schedule and stick to it.

I’m too lazy to exercise

Setting goals, having a training partner(s), and doing new exercises are three strategies you can implement TODAY to motivate yourself to get back on a program and to start living a better life.


Keep your eye on the prize and set reasonable goals. Goals are one aspect that really separates strength training from a typical exercise. Goals will keep you motivated and provide something to work towards. Structure your workout routine by writing them down or keeping them on your phone. Plan what days of the week you want to work on certain muscle groups. Keep your goals practical and attainable. Try setting small performance-oriented goals each week. 

So, for a beginner strength athlete and lifter, your goal should be to be consistent and to follow your program religiously. Do not skip any days and try to learn all the movements to the best of your ability.

You want to be sure you get the most out of your training and see results. Each week plan to do more reps or weight and slowly build up to your optimal strength goals. Keep your drive to track your results. There is absolutely nothing more inspiring and uplifting than seeing real progress.

Each lifter will have different goals based on what they want to achieve and what intensity level they are currently at. For example, a goal for a beginner lifer may be to bench press 150% of their body weight (for one repetition) or 85% of their weight (for five repetitions). 

Another strength benchmark goal is to deadlift two and a half times your body weight. A deadlift can illustrate your true full-body strength. You should aim for a single repetition or 85% of your body weight for five repetitions. 

The “king of all exercises” is the barbell squat. An obtainable goal for a beginner lifter is to squat two times your body weight for one repetition or 85% of your body weight for five repetitions. Again, each goal will vary based on your current strength level and future training goals. 

Get a Training Partner 

A great way to stay motivated is to find a like-minded training partner to hit the gym with. Finding someone that shares the same fitness goals as you can make a huge difference and supply you with that extra boost you’ve been looking for. A partner can also help you obtain better results. They can help push you through lazy days. Another way to get you back in the gym is to add some competition. Consider entering a strength competition and work hard during training to secure a win. 

Keep it Interesting

Try switching up your workout routine and experiment with new exercises. Add new training techniques and strength exercises. You may also want to take your training outside. However, as a beginner lifter, you may want to avoid this style of training unless you are running an off-season program that allows you to build more muscle and include more exercise selection. 

The Peninsula College of Medicine and Dentistry performed a study confirming the benefits of training outside. According to their findings, “exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger, and depression.” Taking your strength training outside of the gym is a proven method to shake up your routine and keep you from falling into bad habits like skipping a workout. 

Have fun!

Don’t forget to reward yourself. Psychology has shown that positive reinforcement provides a real sense of accomplishment. It is also a great reminder that you are one step closer to reaching your training goals and boosting your overall performance.  

Go ahead and update your playlist. Studies have illustrated that listening to music while training can distract you from the physical effort and boost endurance to push through a set. It has a positive psychological impact and can enhance your performance. The National Center for Health Research reported, “the effects of music lead to “higher-than-expected levels of endurance, power, productivity, or strength.” A fresh playlist will keep you training longer and harder. 

Why You Need To Fight The Laziness To Exercise

Strength training has a significant impact not only on your physical health but also your mental health. A study from the University of Boston found that both high and low-intensity strength training workouts were associated with improvements in psychological functioning and physiological fitness. According to the study, “subjects in the strength training programs increased overall muscle strength by 38.6% and reduced percent body fat by 3.0%.” By seeing results, the strength trainers reported positive moods, higher confidence levels, and reduced anxiety. 

There are approximately 640 muscles in the average human body. You have to work multiple muscle groups to build your tone and strength. You must compound muscle movements by training numerous muscles at the same time. Burpees, pull-ups, deadlifts, and squats all involve compound muscle movements. As mentioned above, you cannot build muscle overnight, and you cannot build muscle without hard work. Staying determined will have to train hard and ignore the urge to be lazy. 

Conclusion, Balance is Key

Take care of yourself, physically and mentally. Laziness can stem from neglecting your physical and mental health. Strength training can take a toll on your body, especially in the beginning. You have to allow your body to recover after a tough training session. 

When you are training, it is essential to get enough sleep and keep your diet in check. If you are training right, you should not have issues sleeping because weight training can reduce stress allowing you to sleep. It is best to get a minimum of eight hours of sleep per night. You have to replenish and ensure you are consuming enough calories. Be stubborn, and do not let laziness get the best of you. 

Keep pushing forward. Jocko Wilink said it best, “what you do in your free time becomes what you do every time.” Set your goals and throw out excuses. Be sure to embrace the long-term benefits of hitting your strength goals. You will be in peak shape, healthy, and a weightlifting machine. Stay disciplined; it will pay off. 

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