In a perfect world, you would feel engaged with and motivated by your workout routine 100 percent of the time. But the truth is, we don\u2019t live in a perfect world\u2014and no matter how much you love fitness, chances are you\u2019ll find yourself in a workout rut at some point or another.<\/p>\n
If you\u2019re currently stuck in a workout rut (or you\u2019ve stopped working out altogether!), we\u2019ve got good news for you. With a few small changes, you can pull yourself out of your workout rut, find your motivation, and get your fitness back on track. So how, exactly, do you do that?<\/p>\n
Start small<\/h2>\n
If you\u2019ve completely fallen off the exercise wagon, you might be tempted to jump right back in. But going from no exercise to a lot of exercise can cause you to burnout quickly\u2014and will land you right back where you started.<\/p>\n
Instead, \u201cstart small and simple [when] getting back into your routine,\u201d says Dr. Matt Tanneberg, sports chiropractor, certified strength and conditioning specialist (CSCS), and owner of Body Check Chiropractic & Sports Rehabilitation in Scottsdale, AZ.<\/p>\n
For example, let\u2019s say you used to kick off every morning with a 5k jog around your neighborhood\u2014but now it\u2019s been months since you\u2019ve laced up your running shoes and hit the pavement. Instead of trying to jump back into running 3.1 miles, try starting off your morning with a 15-minute walk. Then, as you get into the habit of walking every day, you can slowly increase your active time and speed until you\u2019re back into your regular running habit.<\/p>\n
Switch things up<\/h2>\n
A rut is literally defined as \u201ca fixed or established mode of procedure or course of life, usually dull or unpromising.\u201d In other words, you get stuck in a rut when you continue doing the same thing over and over, even though you\u2019re bored and not seeing results.\u00a0<\/p>\n
\u201cIf you\u2019ve been sticking with a certain program or routine for a long time, you can easily get into a rut and see motivation drop,\u201d says personal trainer and coach Chris Cooper.<\/p>\n
If you feel like you\u2019re stuck in a \u201csame old, same old\u201d mindset towards your exercise routine\u2014and it\u2019s making it hard to stay motivated and engaged with fitness\u2014one of the best things you can do is switch things up.\u00a0<\/p>\n
For example, do you feel like all you do is run? Switch things up by focusing on strength training or hitting a boxing class. Are you bored with your gym routine? Challenge yourself with an outdoor workout, like a hike or a circuit workout in the park. Introduce some novelty into your fitness routine; trying new things can make your workouts feel fresh and exciting again\u2014and can help you shake that \u201cI\u2019m stuck in a rut\u201d feeling.<\/p>\n
Give yourself a goal<\/h2>\n
Exercising on a regular basis is a worthy goal in and of itself. But if exercise for the sake of exercise isn\u2019t motivating you to get up, get out, and workout\u2014and you feel like you\u2019re in a fitness rut because of it\u2014a great way to find the drive to exercise? Giving yourself a fitness goal to work toward. \u201cHaving goals can be a critical factor for motivation,\u201d says certified strength and conditioning specialist Korey Van Wyk.\u00a0<\/p>\n
For example, do you love cycling, but lately have been finding excuses to skip your bike rides? Consider signing up for a road race to give yourself something to train for. Or do you feel like you\u2019re in a rut because you\u2019re bored with at-home workouts? Set a goal to check out at least one new fitness class a week.<\/p>\n
When setting fitness goals, \u201cfind something that you\u2019re interested in and that will get you out of your comfort zone,\u201d says Van Wyk. \u201cDoing this will give you clear goals and objectives for your workouts\u201d\u2014which can make it easier to get out of your run and back into a regular fitness groove.<\/p>\n
Find a workout community<\/h2>\n
When you\u2019re in a workout rut, it can be hard to pull yourself out of it. So why not enlist the help of other people? Finding a workout community, whether by joining a local workout class or enlisting a few friends to work out with you, not only creates external accountability (which can help you be consistent with your workouts, even when you don\u2019t feel like it), but it can also make working out feel fun and motivating again. This can help you get out of your rut and get back to feeling excited by and engaged with your fitness routine.<\/p>\n
\u201cWhether virtually or in person, find a group of people that are doing the same thing you are,\u201d says Van Wyk. \u201cIt\u2019s amazing how surrounding yourself with people doing the same workout at the same time will boost your energy and motivation.\u201d<\/p>\n
Cut yourself some slack<\/h2>\n
If you\u2019re beating yourself up because you\u2019re stuck in a workout rut, cut yourself some slack. \u201cThe first thing to realize and accept is that ruts are normal!,\u201d says Van Wyk. \u201cEven the most ardent fitness enthusiast will get in a rut from time to time.\u201d<\/p>\n
Instead of berating yourself about why you\u2019re stuck in a rut or how you got there, show yourself a little compassion. Feeling guilt or shame around letting your fitness habits slide isn\u2019t going to help you motivate yourself. Instead, recognize that everyone struggles with fitness from time-to-time\u2014and it\u2019s just a normal part of being human.<\/p>\n
And interestingly, cutting yourself that slack? It might be exactly what you need to move forward. \u201cUnderstanding that [finding yourself in a workout rut is] completely normal can take the pressure and guilt off,\u201d says Van Wyk. When you release the pressure and guilt, it can make it easier to get motivated and start working out again.\u00a0<\/p>\n
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
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\n\t\t\t\t\tDeanna deBara\t\t\t\t<\/h3>\n
\t\t\t\t![\"ddebara\"](\"https:\/\/blog.fitbit.com\/wp-content\/uploads\/2018\/02\/Deanna-deBara.jpg\")
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\n\t\t\t\t\tDeanna deBara is a freelance writer based in Portland, OR. She covers a wide range of wellness topics, including fitness, nutrition, relationships, and mental health. Her work has appeared on Greatist, Men’s Health, Ravishly, The Fix, What’s Good by The Vitamin Shoppe, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n
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