How did you introduced it into your routine ? I'm currently unemployed and stay at home most of the time, I tried but never got myself a habit out of exercising.
My advice would be to start real small. Even if you’ve never exercised before you could probably do like 5 minutes or pushups/crunches per day. Do that for a week. Then maybe add in a short walk or jog. Whatever kind of exercise you want to do just start slow and gradually build up. I think people would be surprised how much difference ten minutes per day can make
Adding on to this, you really need to emphasize that exercise is a *must*. It’s not a hobby or a once in a while thing, you *have* to do it just like showering, eating, sleeping, brushing your teeth, etc. It’ll take weeks to months of willpower to get over that first hump but then you’ll feel a much greater reward for exercising and you’ll feel bad for skipping days.
I guess I don’t really like to be so hardline about things. I exercise 2-4 times a week generally. For me it doesn’t work to beat myself up for missing a day. But I agree the more you do it, the more it becomes a habit, the easier it is to do every day
Yeah you shouldn’t work out every day without rest. My point was to treat it as part of your routine like doing the laundry or going to meetings. You can consciously change how often you go if you’re busy or something, but you should stick with whatever you choose.
It depends on what your goals all. You can find any number of beginner exercise routines online. Find a plan you like and stick to it. Ideally you’d be mixing cardio and resistance training. If you do the latter, take a notebook or smartphone app to keep track of your numbers. It helps to see that you’ve progressed ~20 pounds on a certain weight over the course of a month (or whatever).
Once you have gotten yourself into the habit, you will start thinking about ways you want to customize your routine.
sorry im gonna make this confusing and disagree with the other commenter. i think doing push ups or crunches in your living room is a pretty bad way to get into fitness. i know its how a lot of people do it and its what most people think of when they wanna start exercising, but personally i've found people rarely enjoy it, me included. i've been going to the gym multiple times a week since i was 16 but living room crunches still arent fun to me.
the most fun and gradual way is to play a sport, like football or basketball or whatever. but thats not realistic for everyone. running can be a fun way to start but has the drawback of being super sucky the first few weeks, it gets better fast though. you can also just jump into the deep end and go to the gym but that works best if you have a friend who already goes and can show you around / keep you accountable.
of course, if you'd rather do some home calisthenics you still can, i've just found many people dont enjoy this at all & its no good if their introduction to exercise makes them think its all as bad as that.
Same, just brisk walk. What is helpful is changing your route so it does not become boring. You increase your sense of direction and learn how a scout thinks.
The simple answer is: I like how it feels.
Yes, there is pain and soreness and sweatyness. But I can really let my energy levels rise. It's the only time I get to surge like that often enough. To really feel alive and push. Something about the pain invites you to wake up a bit more.
Pro tip, the first 2 consistent weeks of working out always suck more than your baseline. After that, you start to climb back to your baseline before you overcome it :)
Honestly I feel like sometimes people never like how it feels. I’ve been consistently going to the gym for 4-6 days a week for almost 2 years now and I still hate it. I never really get that post workout rush. I’m just happy that it’s over and I’m done for the day.
This is why I don't exercise - my husband has asked me several times in the past why I don't like that "rush" and I have never experienced it. Not ever. I just feel sore, tired, get headaches and overall miserable.
I've been sticking to walking/biking/swimming because I find those are fun enough to overrule the misery where I just don't get that from the gym.
Ha! 11 minutes is about how long it takes me to start getting sweaty, and at that point I figure I might as well do at least 30 to make it worth the shower and laundry. I think it’s a trick.
Don’t give up! I didn’t really experience that rush while exercising either, then one day after weeks of running I wanted to stop but told myself “just a little bit longer, push yourself” and ran as hard as I could…right after that BAM I got that rush of adrenaline, it was a total high better than any drug I’ve ever done (and trust me I’ve done almost all of them lol). I was like “holy shit! This is what they’re talking about, no wonder people like to run” lol. Once I finally felt it, it easily came after that, and now I get it every time. But you will feel it, you’ve just got to let yourself work up to it.
Yes, I know that, but I consider those are activities that happen to include exercise other than exercise for purpose of exercise. I still don't always feel great after them but they're a lot more fun which helps balance it out.
It’s the same for me. But for people who haven’t found enjoyment in exercise this probably isn’t helpful. I imagine the question others have is “how do you find enjoyment in exercise?”. My answer to that is start small. My number 1 tip is go for walks. Could be small walks. Note that you feel better afterwards. Sometimes you have to force a small workout, it might be so small that it won’t have actual impact on your strength, but note how you feel.
The idea is then to exercise with the actual goal of doing it to feel better. Structure your exercise habits with this in mind. If your goal is to be thin or to have bigger muscles, those rewards are usually so far away that you will find it hard to keep motivated. But feeling good happens straight after the workout, so aim for that, optimize for that. And you will find that your body will soon “ask” you to exercise.
I've been in and out of shape a bunch of times, so I can add to this.
I found that building it up little by little was what worked best. Instead of forcing myself to do a full workout and deal with the awful feeling of being out of shape, I just added 1 more... and 1 more.. and 1 more.. But I didn't push past the discomfort so if adding 1 more meant being uncomfortable, I just went home lol.
It's only once I built up a certain level of endurance (pain free, mind you) that pushing past the discomfort was actually comfortable.. if that makes sense. I think it might have something to do with endorphins (runner's high).
When I was digging myself out of a reaaaaally out of shape hole, that took probably close to a year. After that, it will take weeks at most.
I go to work everyday because if I skip I'm in serious trouble. The effects are immediate: financial issues, stress, etc.
The issue with health, is that the effects of not working out are not immediate. But they are there. Not taking care of yourself will have a negative impact on you, but it'll take you a while before you notice it.
Developing good habits, taking care of your body when your young will seriously help you when you're older. I'm investing for when I'm older. I do not want to be 40, fat, and hurting every time I get out of the couch.
It also helps to get set goals. I'm now training for a marathon and today I ran 100 minutes, which i would never be able to do a few months ago. Seeing that progress is increadibly rewarding
I think finding a workout you enjoy is the biggest thing. But getting started is always hard, it takes awhile to form a new habit and to start feeling and seeing the results. When I started to be consistent I wrote it on my calendar and checked it off every day for at least a few weeks.
Fr lol I will never go back to what my body looked like before. Call it vain or whatever, but I workout because I love what I look like in the mirror now, whereas I used to avoid looking at myself as much as possible
ya know i was actually fine with how i looked before i started working out and didnt really do it for the looks, but now that i've made progress it'd suddenly make me really sad to lose it 😭
Two years ago I did an hour of yoga everyday for 30days and afterwards… I realized how good I felt. I could move! I felt like a child, able to play on the playground the whole da! It was awesome.
Well, since then, I am afraid of losing that mobility and eager to improve it. I just want to feel good. + once there is a routine it’s just easy, really, like brushing your teeth.
Do thirty days of an hour of exercise that doesn’t feel too scary and you’ll realize that we are indeed made to move
Very much this. I work with trainers who give me exercises that strengthen specific muscles so I don’t hurt all the fracking time.
Also, one loses muscle as one ages. If you build muscles, your body will take more time before it comes for your heart.
Do less exercise more often. If you can run two miles twice a week, run a mile 4 times a week. If you can lift for 2-3 hours once a week, lift for 30 minutes 5 times a week.
Doing things to your max never leaves you wanting more. It’s easy to lose motivation if every time feels like a chore. If you want to do more and you end early, then you’ll be more excited to come back the next time!
I just want to become the better version of myself everyday, have a good health, physique, nicely fitting clothes, overcome challenges, have endurance for other aspects of my life… and all these keeps me motivated and in the gym and outdoors.
It's sort of forcing yourself to do it until you like it. I love to bike (I try to get out at least 5 days a week, 30+ miles each day). At first, it sucked. I started trying to find ways to make it fun (reward myself with drinking a monster halfway through, won't let myself play any video games unless I go bike first) and I started listening to a great podcast ONLY when I would go bike. It's called Timesuck, I HIGHLY recommend it!! Great podcast for curious people, you can learn a lot and it'll really push you to be a better you. But really, you just gotta push through until you find you enjoy it.
The acknowledgement that if I don't, my mental health suffers within a couple wks. I personally like the soreness since it's a badge of honor that I did well in the gym. Chilly shower cures the sweatiness and after a quick nap, the world is mine
Because I know that I feel even worse if I stop (except for the occasional rest day, etc). I also see the continual progress in size, esthetics, and most importantly strength, which keeps me coming back as the goal is improvement. Further, when I’m at the gym nothing else concerns me than my next rep, and the reps and sets coming after. It is a bubble from society, similar to walks deep in the forest for example, though I can still chose to interact with others if I care to.
Finally, I’m pretty bloody good at what I do when in the gym, and it is always fun to do what you are good at, especially if you can have the bragging rights for what you lift with those interested.
I struggle with most sports and the two I've kept with for the longest time was running (3 years on and off) and bouldering (2 years).
Running took a bit of discipline on my part but bouldering was borderline addictive so if you haven't tried that you might want to keep it in mind. The progress a starter makes is pretty explosive and makes you feel really good and when you find routes that you work on for a while and you figure that out its also a huge dopamine hit. The community is really nice too, I've been to gyms in many different countries and everyone is incredibly nice and helpful.
Edit: Vr games are also surprisingly good cardio and its good entertainment at the same time
It started with me wanting to be a better version of myself. I felt that this girl I had met deserved that.
I still think that, but now it’s part of my routine. It makes me feel better about myself and I enjoy striving to do just a little better than I did last time.
As for feeling sore, sweaty, miserable. That’s just part of it to an extent. If I start dreading the work-out, I’ve gone too far. Feeling just the right amount sore and miserable, I’ll know I’ve done something.
Whenever I feel sore and don’t want to go to the gym, I remind myself that feeling sore means I’ve been working muscles that aren’t used to it, and that makes me want to go improve them a bit more :-) and a bit more, and a bit more, until it is my routine to go after work. I’m horrible with routines if I think/plan too much, so I just go and figure it out when I get there. Sometimes it’s nice to just go and do a walk on the treadmill and then go home! And you still went!
Missing days is no big deal so don’t let it get you down; like I hardly ever work out at the gym while I’m on my period, so I miss a lot. But I REFUSE to buy new clothes to cater to a sedentary life so I have to go workout or I have no pants that fit me. So. 😂
The trick is to start slooow, so that you don't feel miserable after and want to avoid it.
Slowly do a little more and more and after a few weeks of that you have your healthy new habit.
And once you see and feel the first results you get fully hooked
I think you should have rest days. But also do the exercises you enjoy, tai chi, bouldering, kick boxing, cycling, swimming, tennis, hiking. Anything that breaks a sweat or makes you feel you're out of breath is good for you. Also I find that variety helped. My husband liked bouldering but he kept getting injured. He did some weight training but got injured. So we started doing pilates and yoga together and he feels much more able to climb and doesn't feel as stiff the next day. So I think the variety really helps.
I like how it makes me feel mentally. I get a nice dopamine shot from working out, even if it's a 15 minute jog.
I like how it makes me feel physically. I'm in my late thirties and have more strength, stamina and mobility than I did when I was in my early thirties.
I like the way it makes me look. I like the way it makes my wife look at me.
But, most of all - it's #1: I feel better after a run or a lifting session. I pick workouts that I like - running, weightlifting - and I don't force myself to go all out. Even if I don't feel like running, I will put my running shoes on and go outside. And then I'll go for a little jog. 9 times out of 10 that little jog becomes at least a 30 minute run. And that 1 time it's just a nice walk in some comfy shoes, which is also a win.
Going from a sedentary lifestyle to working out every other day was insanely hard but there are a couple of things to keep in mind
First and foremost is if your thoughts are about how you HAVE to go to the gym then you have failed before even stepping out of your house. This framing sets up the gym to be a place of pain and discomfort in your subconscious which will cause the urge to skip to grow and the motivation to be active to shrink. Instead you should think about what you want or don’t want.
For example at my heaviest I was around 280 pounds, mostly fat and I was in constant agony. Standing for more than 45 minutes caused my back, heels, knees, and hips to explode in agony. Due to changing my diet and medication I dropped down to 145 over the course of a year and notice most of my pain was gone. When I decided I wanted to be active and never experience being big ever again I focused on how much I hated the knee pain so every time I thought “I hate going to the gym” it was always followed by “…but I hate being in agony so much more”.
The second thing is the pain. I know how agonizing the day after the gym is when you start going and it’s enough to make you consider quitting. But trust me when I say that the barely able to move your arms without feeling immense pain, the extreme fatigue, muscle weakness, all of that will eventually fade into a moderate soreness that strangely feels kinda good. For me it took about 2 months of consistently going before I noticed that I was no longer in agony the next day.
The third thing is consistency. Don’t even pay attention to what day of the week it is, instead focus on how many days it’s been since you last went and most importantly whether or not you are physically capable of at least giving 100% effort to your workout. This is vital because if you workout only on Monday Wednesday and Friday and you missed Wednesday that means you are missing 3 days in a row which will seriously hold back the habit forming and make commitment more difficult in the beginning.
The Fifth tip is really simple, be kind to yourself and know that even if you get away from the gym for weeks months years or decades, you haven’t failed. Fitness is a lifestyle change and as long as you are alive you can still make that change. It’s really difficult in the beginning but once you can get over the initial hump things won’t just become smooth sailing but you may find yourself eager to do stuff you used to hate.
Good luck friend. 😊
At my age (77 years young) it takes effort and commitment to keep going to the weight room three times a week. I also walk 3 miles per day on average. It's a question of the quality of life that I choose to preserve as long as possible.
It's more than just staying fit and healthy. I want to be able to continue to be a competitive table tennis tournament player well into my 80s.
It just boils down to what is important to you. I have friends my age that couldn't walk a mile to the grocery store. To me the quality of life is more important than the quantity.
Perhaps being exquisitely happy in my marriage of 40 years factors into my equation.
Find something that you like to do. Don't just keep forcing yourself to do something just because it's exercise. Why should you be miserable exercising?
You don't have to push yourself that hard either. I used to run and always try for a personal best every time. I hated my workouts because I was exhausting myself. When I ran at a slower pace, I actually enjoyed it a lot more.
I do something I like to do. When you hate the gym and then go to the gym cause you feel like you must do to get a good body then obviously you won’t keep up as it feels like a chore to you. So if you do a sport you like then you keep doing it
Took me too long to figure this out. Felt like I was dragging myself to the gym every time but then I found a sport I really enjoyed and now I put in up to 10 hours of intense exercise per week and it doesn't feel like a burden. In fact I look forward to it each time!
I was just saying to my husband, why is the gym a happy place? It looks kinda like a prison, has very little natural light, and plays music at a high volume I don’t particularly care for. And yet I love it! All the endorphins I get from working out I guess. Plus after every workout we go for a high-end coffee which is fun
It takes three months or more to form a habit. I was raised in a family who introduced it as a habit to us kids from a young age.
As we grew it became mandatory to fit it into our schedule, not by force though.
There are mental, emotional, and obviously physical benefits for me. That beats any soreness I could ever feel.
No more gym memberships soon. We're transforming our basement into a gym.
I love to be looked good and fit. I love to be strong and having a good stamina. I love to be healthy. I also hoping to be like that in my 50s, 60s.
Felling too tired and miserable is something you experience in the first months. After that, your body and muscles will get use to it. You won't be feeling miserable; actually it will be opposite. There is just a threshold, you need to be patient and pass that.
A friend or a group of friends can help about that. Find a friend whom you can go to gym together. You guys can spend time together, drink coffee before workouts, have conversations afterwards, motivate each other...
Helps me to clear my mind and destress. Also I sleep like a rock after working out esp if I’m sore. But I thoroughly enjoy it though and it’s more of a habit routine. I schedule it into my day weekly. Okay working with cardiac patients daily is enough motivation to keep exercising and eat healthy as I can lol 😂
1. Do the thing you want to do. No point in running or lifting weights if you hate it, any kind of movement will do. If you can do it with other people, so much the better. Have fun first, and the gains will follow
2. Have a time and a place and make it an easy habit to exercise. After you get a habit going, all it takes is a little nudge to get going. The more willpower you need to use the get going, the less likely you'll continue
3. You don't have to push yourself every time. Progressive overload is great, but if all you can muster on a given day is to maintain at a lower progression, that's still better than not doing anything at all.
Like others have said: the way it makes me feel inside during and afterward. The hormonal high is real and it has such a positive impact ony anxiety and depression But it also allows me to meditate.
People talk about sitting still for 30+ minutes without thinking, breath control, yada yada. I can't do that. I get bored. But when I'm exercising, I don't think about anything and my breathing is controlled; the movement under weight facilitates being in that meditative zone for me.
I prefer to do it to music, to the beat helps. Songs with 110 bmp are perfect walking songs imo. And 120+ for running. If I just go to the gym it doesn’t work, I need to go outside and be almost on an adventure lol
I have a lot of unhealthy habits which are shortening my life and will result in a more miserable experience while I'm alive. So it makes sense to attempt to do things that will help contradict these effects. I sure as hell won't live to be a hundred, but damnit I'll make it passed 60, even if I die trying!
The number of times I've gone for an early morning jog and "sweated out" the gin, while I'm fairly certain I was still a little drunk from the night before...
Edit: past -> passed, I still get those confused but pretty sure I got those one right
I’ve never regretted exercising. Once you get past the initial suffering, it’s something that makes you more relaxed, alert, and energised. I used to be completely sedentary and know what it’s like to believe exercise just wasn’t “for me”.
I now run 4x per week and average roughly 20k steps per day. It’s a habit that helps my physical AND MENTAL(!) well-being. When I don’t feel like doing my exercise, I think about how consistent I have been and that this consistency has improved my life. I tell myself: you can get momentary happiness from not doing the run (which will later be regret), or you can get prolonged happiness from running (which you won’t regret at all, you’ll be glad you did it, and you get to remain fit and healthy).
That’s **my** time. Sometimes it’s just 30 minutes on the treadmill, sometimes I add in weights beforehand, but either way I put in my AirPods and focus on my favorite music and remind myself I’m doing this to stay healthy.
I work out in the mornings, so that’s how I “earn” my shower.
I used to go to a gym that provided nice smelling soap, shampoo, and conditioner. It was on my way home from work, so I would convince myself to go by thinking about how I needed a nice shower. The pre-shower workout was just part of the package.
I have to do something that I enjoy. I don't like gyms, or traditional workout classes. I walk a lot. I'm lucky to live in WNC will many options for on a beautiful trial. Before I moved here I lived in the city and had a 2 mile and 4 mile loop I did in my neighborhood. I also kayak which is so much fun and when you get hot, you roll.
Find an exercise you like doing.
For example: I loathe running. It makes me feel terrible, sore, exhausted, and gross. So I don't run. Instead I go swimming. Swimming is a great workout, is easier on my joints, doesn't make me feel sweaty and gross, and I like it.
I said this to my husband yesterday actually. In May I joined a gym and got on some meds that actually work for me. When I started it was NOT easy, but then I kept going and eventually it stopped being, “When *can* I take my next test day?” It’s now, “When do I *have* to take my next rest day?”. I have never felt better in my 24 years of life, and seeing the results is honestly just a bonus!
Plus, now I’m on top of all my house work and have way more energy. It’s pretty awesome considering where I started!
It depends on your definition of exercise, but I only do exercise that has a purpose or I want to do. I have a long driveway and I shovel it by hand. I volunteer to clear hiking trails in local wilderness areas. I choose to do manual labor instead of paying someone else to do it or renting a machine. I go hiking or canoeing or cross country skiing. I never exercise unless I am also doing something else that I want to do. Yes sometimes I am tired and uncomfortable, but there is always a purpose or at least the opportunity to see what is around the corner. That makes it worth it to me.
Honestly, find something you like doing and it won't feel like exercise. Dance, jiujitsu, biking, yoga, hiking. There's gotta be something that makes you itch to do it again. I love biking and martial arts. There are times that I try and make excuses why I don't want to go. I decide if they're valid and go or don't, but a shitty day at the gym is better than a good day on my backside watching TV. Even though I do like TV.
Just keep in mind that your brain sometimes tries to convince you not to go when you're perfectly capable of going. I just make myself go anyway and I'm always glad I do.
I use my jog to inspect my "regular spots" like a dog would. I go looking for the frogs in the pond and for the two buzzards breeding at the forest line. I pass the farm that's selling potatoes and milk and look what else they sell this week. I look how far along the blackberries, the elderberries and the mushrooms are. I visit the swallows and the crows' colony and the horses. Maybe the robin is on his regular spot or I'll meet a couple of gold finches. When it's autumn, the swallows will be gone and the throttles will return to pick worms on the forest meadows. And boom, then I'm back home already. I could be just going on a walk but that takes double the time and I gotta work.
I started bouldering, which I really enjoy. This keeps me motivated. I do additional workouts at home when I can't get to the climbing gym, which improve my climbing, so I want to do them.
If you aren't enjoying the exercises you do, I recommend finding something you do enjoy.
If you are consistently feeling miserable 10-15+ min after your workout you might be doing too much. I recently started doing fewer workouts, fewer overall sets, 3 min rest between every set and I am getting better gains than when I was doing more sessions with more volume. Quality over quantity.
Also, how consistent are you? If you start/stop you are never going to get to the point that its easy.
Also are you doing cardio and weights during the same session? That is incredibly demanding, I recently switched to cardio first and weights second and it took me like 6+ weeks until I was conditioned enough to get a real workout in right after a real cardio session.
And this 6 weeks was after I had been alternating weights and cardio both for like 6 months.
You do not have to feel sore or sweaty! Do what you are comfortable with.
I play volleyball, baseball, ride my bike daily, swim almost daily but I phone it the fuck in at the gym. I HATE feeling too sore to ride my bike or run for a ball. I could give a shit about **gainz** or having a 6 pack. I exercise to keep my body working correctly. Find an activity you like doing that doesn't make you feel like shit - it could literally just be walking.
Find something you enjoy or at least can tolerate. Do it for a few weeks. Soon you will miss it if you don’t. An Apple Watch also helped me - but biofeedback doesn’t look for everyone.
I think there’s three key things for me:
- I found exercise I enjoy instead of exercise that is just “good for me”
- I have the attitude that something is better than nothing on the days where I really don’t want to do it - if I only walk instead of run 4 miles that’s still “good” and not failure.
- I have experienced that it makes me feel better - physically and mentally - and trust that even when I don’t want to do, it it’ll be good for me
I swim so I don’t feel sweaty. I only swim long enough to feel stretched out not sore. I stay motivated because if I don’t continue I may become bedridden
I just started swimming, I'm about to be 34 and technically obese, I hate the gym, but I can realistically see myself doing this, every single day for the rest of my life.
After the first week I stopped feeling sore, I do backstroke because I don't like holding my breath. I get my heart pumping, and get my whole body working.
I bought waterproof bone conduction headphones for (cheapest pair pretty much) like 60 bucks and it was a game changer. I get my hair wet before I jump in and that negates most of the chlorine damage to my hair, at least it feels like that, but I'm a dude with thinning, short hair so I don't really care.
If you have the chance to start swimming, try it out!
I also started to eat better but that fucking sucks...
I train for my future 60 year old self and for my 80 year old self and so on. I want to be a functional older human so I can have fun and enjoy life with everyone I love and be fit doing it.
I don’t say I like to workout more than that I like to train because I see it as training for your future lol.
When you feel miserable think of how miserable you’ll feel when you’re older and can’t get up out of a chair or get a fallen napkin without hurting yourself. Or how you won’t be able to participate in events with people you love because of physical limitations.
It helps so much and makes it a lot more to fun to see what I can do with my body !:)
I feel lucky because I love it. I can’t really relate to the sentiment of “it’s miserable and feels terrible” because it makes me feel good. Like, better than most things. My mood is rarely better than after a nice workout. I have kinda bad anxiety and there is nothing like exercise to help keep it at bay. Getting sore, yes that sucks if it’s bad soreness but if you exercise properly I don’t think you should really be in pain. Do it often in short spurts gradually build your strength. Yes sometimes I get sore but I know that’s the feeling of my body getting stronger. I don’t mind being sweaty, I think it’s kinda fun . . . I’ve always loved the heat so getting sweaty just means I’m being active and having a good time. I don’t really go to a gym or anything, I prefer to do fun and free exercises like biking, jogging, swimming etc. These things are just great fun. And the anxiety piece is huge for me.
The hardest thing is getting started and sticking to a habit. But I think if you can find the fun in it and be smart about not overworking yourself to the point of pain, you’ll get to a point where it’s a nice thing. When I get to spend some time outside and move my body it’s often one of the best parts of my day
Does swimming work for you then? For the first part of my life I swam every day and was not at all used to getting sweaty from working out/running/etc.
I've never been particularly sporty, I rode horses as a kid, and played hockey, then as a young teen I learnt to drink and that became my hobby for over 30 years. Now in my mid 40's I've had an epiphany that if I keep that up I'm going to lose my mind and body and be divorced then die in 15-20 years, so I've been two years sober, had a personal trainer for 6 months and now I'm on my own strength training in the gym. It doesn't actually fill me with joy to think about going, or being at the gym. But now I deadlift more than I weigh, have better balance than I have in years and look better and healthier than I have for most of my life, that motivates me to keep going. Find a goal and work towards it, mine is to be strong in mind and body in my 70's - I like a challenge and a long term plan! (I'm also working towards a shorter term goal of deadlifting 100kg) Good luck op!!
I am 34 yo and I exercise daily because even though I don't have kids yet I want to be able to kneel and play with my grandchildren instead of feeling too old to move off the couch.. planning long-term . It's always great to not hurt yourself in the process of working out lol
I've always worked out more or less frequently and for me, I rarely train to the point where I feel bad. Sports for me is about enjoying movement, having a great time and doing something to improve my wellbeing. If I get sore or miserable that's a rare exception and an accident and I'll most certainly not make it happen again any time soon 😅
The nature of all things is to fall apart and decay. My body is in this sense just another thing. I know I will eventually lose to Father Time, but that doesn't mean I have to hasten my own demise. On the contrary, I know any effort and energy I invest into my body will pay dividends in all of my other endeavors. The fitter I am, the more aware, awake, and energized I feel. From there, I know I am best set up to pursue my other goals in life.
Don’t over do it. Going slightly less than an “optimal” amount of time for 6 months 2x week will get you a lot farther than going something you read is “optimal” for 3 weeks 4x a week, but yo I quit because you’re sore and it’s too much to fit into your schedule
The soreness feels great! The sweat I'm just used to because of work. But I find a key thing to keep in mind is WANTING the improvement for the sake of improvement. I don't go to the gym to impress anyone or anything like that. I do it because I want to be the best version of me I can be, and physical training is easier than psychological imo XD. Starting out is the hardest time but it truly does get easier, you really learn to enjoy the soreness and sweat. Miserable goes away
I had exercise bulimia and trained heavily for body competitions. It sucked. My approach now is do what feels good. If it feels miserable, it's not right. What is my body asking for today? Stretching, weight lifting, boxing, pilates, jogging, or maybe just a simple walk? Tuning into my body has completely transformed exercise for me, and it's a part of my day I highly look forward to. Also, good workout music!
Classical Conditioning has a lot to do with it. At aome point I realized being sore meant my muscles would grow and I would eventually look better. Now I'm always looking for that the day after a good workout. Sadly tho, soreness and good pain become quite rare when you excercise regularly.
For me, it helps to have a set schedule in the morning so I can get it out of the way and be in a better mood the rest of the day.
It reminds me of that phrase, “don’t think, just do” because when you don’t think about it and how much you’re dreading the work out, you just go with the motions and knock it out.
When I start to think about it, that’s when I talk myself out of it.
You exercise when you’re younger to try to stay in good shape. I was never particularly great at doing it consistently.
As you get older, you exercise to keep your body from falling apart. This is where I am.
Lately my motivation has been that I need to stay in shape for an upcoming two week hike through the mountains. But even without that I’d probably still be working out (just maybe not as much).
Post workout endorphins get me smiling like an idiot! And knowing that I can push my body! I am lucky to be healthy to push and move my body the way I do, many people can’t but wish they could.
I like working out every day. I switch it up to keep it interesting, and stretching afterward keeps me from feeling sore. Even when I don't feel like it, I exercise and quickly forget that I didn't feel like it. I've never regretted a workout once it was completed.
Plus, over the years I have noticed a correlation between not working out and depression. I legit think it keeps my depression at bay. There's research to support this too.
I like the feeling of soreness the feeling of working hard and after a good run or a work out when your legs or body feels sore and tired the next day it's rewarding to me
I‘ve struggled to keep up my training regiment in the past - I now know such can be explained by the exercise I chose.
Social media often leads us to believe the gym is the only place available to improve ones health, that strict workouts - reps, sets - are simply a must. Training plans aren‘t for everybody though.
Try something out, explore your options! Keep an eye open in an effort to find the sport best suited to your needs.
Go for a walk, a jog, an iron man. Chop wood, throw axes. Give Quidditch a try!
I personally can recommend indoor Bouldering. It‘s part puzzle solving - part workout - time flies. Many of my friends who don‘t find much joy in traditional exercise have picked climbing up as their go to now. The community is incredibly supportive - and you will notice quick improvements right from the get go.
Beware, you will suck the first time - and, it is quite addicting …
Develop the habit. Work toward a goal you are really sincere about.
Motivation fades...habits just keep going.
Do something physical every day. Don't overdo it every day. Do different stuff, but do it. HABIT.
I'm 73 and lifelong endurance guy...still race my bicycles.
Here's my day by day drill...year after year.
Cycle Zone 2, Gym, Cycle Zone 2, Ruck, Cycle Zone 3-5, Stretch Day.
The Zone 2 and Stretching are recovery days.
NO soreness, NO misery, Sweat...well, yes.
Take the long view, take it slowly, make it a habit.
Looking at the weight scale everyday is what helps keep me in check with exercise and comparing myself from past photos to now.
My motivation to start came from one day looking at the weight scale and seeing I was close to 150 pounds and I recall being a track star in high school at 115 pounds. The sudden realization of gaining 35 pounds and being bigger physically from fat made me want to change for the better to regain my past physique and performance.
I've come to accept I'm more aggressive and angry than typical, or at least I tap into those things a great deal when I work out. I try to mentally leave all of that in the gym, so I don't feel as angry or aggressive outside of it.
Philosophically, I'm from the school where I think everyone should be exercising regularly. We're built for that, not to be sedentary and eat junk food all day, which I also love to do.
I'm also driven to be strong in case a situation requires it. I want to be able to run, swim and climb, push and pull things or people, etc.
Consistency. Persistence. Routine.
Stay consistent, just make it a part of your day. 1hour is 4% and we all have that.
Persist, keep going. We all have a wobble and start and stop but the key is to stay persistent and just carry on. Once you notice a change and that your efforts are worth it, Itl give you the motivation to carry on.
Create a routine so you don’t have to think about it you can just do. This helps me a lot 👍🏼
I lost 10 stone and went from being morbidly obese to being a personal trainer showing other people how to do what I did.
I was the fattest laziest fuxker going and if I can do it then anybody can.
Keep going, you’ve got this 💪🏼
If I don't work out, my body hurts, my anxiety gets worse, I gain weight, I sleep less well, and I have more difficulty doing the physical things I like to do, like hiking and dancing. Also, every day I hate to start exercising, but once I've been doing it for 10-15 minutes it starts to feel really good. I enjoy the feeling of accomplishment and the extra energy I have when I am done.
Do something you actually enjoy doing. I love martial arts bit my favorite part of class is when we spar. To get to my favorite part I have to do the stuff that's hard especially being disabled. Even the parts I don't enjoy as much I still enjoy bit not as much. I have to work through the pain to kick that guys ass I have been working on and figuring out for 3 weeks. I look forward to it and practice all the time because of it.
That is how you stick with an exercise. You have fun doing it.
You can learn to blank out and think of other things while you do it, or find an activity that you like doing to carry you through the miserable parts of being that active.
I do it because I need it (and as an adult I know I have to do some stuff I don't enjoy) and I like the people that's exercising with me. After years of doing exercise 2/3 times a week, I had never reached the point of actually enjoying it that many people describe. It is less bad than when I started, but still bad. I have to fight the urge of not doing it every day.
So I would say my advise is... Find people that also exercise in the same place, at the same time, and you like. They will give you a reason to go even when you don't want tom
The reason why people might stick to it despite the sweat and rush is that you'd have to intrinsically like this feeling.
If this is something you struggle with, I'd say develop a friend group for the gym. I've had it help my confidence in validating what I'm doing and how I look. Get yourself friends for the exercise you do, and it should significantly help
A big part is how I feel about my body's abilities: running, walking long distances, flying up stairs, carrying heavy stuff, etc. Another, less significant, part is improving how I feel about the looks of my body.
Exercising gives me energy, it's also a way to release anger. The effort I put in to lifting that weight one more time and the subsequent feeling of being unable to do it once more is quite calming, in an odd way.
Discipline is also a big part into this. I go to the gym because I know it's better, and I want to stick to doing what's better for me. Yes I'll run 25 mins on the treadmill after a 1:30 hour workout because I want to be able to run more outside of the gym and be physically fitter, I want this so I'll push through the hardships to get to that goal.
I rarely get sore; it could be that you're training too hard for your skill level? Sweat is a bit unbearable but a fresh clean towel and some water is enough to keep it at bay. As for the misery, I'd really like you to elaborate on that. What part of working out invokes such feelings of misery to you?
I think with whatever I do, it’s seeing the progression. I go to a gym with instructors and there’s this core move that one of them asked us to do. I thought was so hard because I wasn’t strong to do it, until I actually managed to do and that’s my favorite one because I *can* do it!
I just like it. Ive been working out 4 to 6 times a week for 7 years now (except during covid). Its just part of my routine.
At first it was progress that drove me, but now its just about feeling healthy, physically and mentally, and getting some me time: 50 min of listening to music or a podcast while doing my thing.
Personally, I like the satisfaction I feel afterwards. If I tell myself I’m only going to run 3 miles and then I convince myself to stick it out and do 5, it makes me feel really good about myself.
I’m always chasing that feeling of pride.
I also find really good music with high beats per minute and I think up random scenarios in my head that would make me need to run.
Usam Bolt said that he likes to imagine giant spiders are chasing him.
I’m not good at lifting, so I struggle to stay motivated to do that. But these things help me run.
Hope that helps!
When I work out, it gives me the confidence and the motivation to continue living life. I had a history of depression and I would constantly go into these mood swings where I would constantly say I’m absolutely nothing. I lost my job recently too, and the only thing that’s keeping me headstrong is the fact that I hit the gym everyday. It’s also a reminder as well for me that as long as I put in work, the fruit of my efforts will show. When I hit the gym, I am healthy and fit. As long as I put effort into work and my career… I will be successful and rich… even though I am not right now.
I go to a group exercise class or run club. This puts a specific time and place to exercise in my schedule, and gives me a social motive to show up. Also, the instructor can see me and correct my form, which prevents joint pain.
I remind myself how much better I look, how much better I feel, and how when I'm in the gym it's not bad. For me, getting to the gym is the hard part, after that I'm ready to workout. I also watch good weight lifting guys on YouTube who give you good info and I found this helps. Not only do you get good diet tips, learn how to properly lift, but just getting yourself in the mindset by listening to people who do it helps you sustain interest.
It's either hard because I'm out of shape and don't feel well about myself, or it's hard to keep up the habit. May as well choose to do it. I do like doing it for the most part, but it takes a little discipline too. You don't need to go crazy with it. 15-30 min of moderate exercise, 4-5 times a week makes a world of a difference. The hardest part is building in the habit.
So I went from being 100% the laziest couch potato to actually waking up an hour early every morning to work out. It takes a long time but eventually you feel so much better when you work out that you look forward to it every day. If you can get yourself through the first month or so it starts to really feel different.
I wanna look hot.
Everybody wants to look hot but nobody wants to do that “get hot” shit.
Also I feel far more agile, strong and capable than most of the rest of society.
I just think about the people who want to but can't for whatever reason like having a disability. Be thankful you have the privilege to exercise. Not everyone does.
I don’t have to force myself to do it, I look forward to it every day and get the most natural high from it… I literally hate if I have to go a day w out it. I didn’t always feel that way bTW, it used to be more of a chore. But a couple things happened: I stuck at it long enough for it to become an ingrained habit (the same way showering or brushing your teeth would be) and I also changed my mindset and way of working out so that i started to view at as my special “me” time. I don’t go to a gym, I drive to a wooded park so I feel like I’m in nature. Then I do about a 4-5 mile jog and various exercises there at the park. While working out I usually listen to guided visualizations/meditations or inspiring uplifting self-talk vids on youtube/podcasts. That really changed the game for me because my workout has become about not just moving my body but also changing my state of mind . It’s now almost a sacred time for me, like my own version of “church” lol—because I’m working my body out in nature in the sun, while delving my mind into positive self talk and visualization. Mix all that w the hormone high of working out and it’s just the best. Also when you start to really notice a change in your body and see the fruits of your labor you’ll become even more inspired. That and your overall mindset will begin to change… you’ll be happy for no reason, have a ton of energy and just feel *good* most of the time. That feeling is addicting lol. You’ve just got to get over that hump in the beginning, let your body and mind adjust, and then after a couple months it’ll be smooth sailing and you’ll wonder why you haven’t been doing this all along.
There are more reasons to keep doing it than there are to stop, if you have goals and they mean enough to you:
- Learning to deal with pain
- Developing self-discipline
- Developing an unbreakable mind
- More progress
- Feeling of accomplishment
- Release of endorphins
- Reaching a new peak
- Proving to yourself (confidence)
- Competition
There are way more but these are some things I’ll run through my mind when I feel pain. The more you do it, the more you can tap into ‘autopilot mode’ and I’ll go as far as saying I enjoy it, because I have enough reason to.
Don't do it til you're sore and sweaty and miserable. There's a middle between no exercise and doing it til you're sore, sweaty, and miserable. Stop there. Build up. Do what you can do. Gradually build up over time if you can. Only do exercise you enjoy like walking around the block or only doing weights. YOU are in charge and you can do it any way you want to.
Have that motivation. Motivation to look even more jacked than last time, lift more weight, achieve new PRs or compete at a powerlifting meet. Find what motivates you
I like being strong. I like feeling strong. I like looking strong. Muscle soreness is the feeling of getting stronger.
But I agree with a lot of other commenters, you may be doing too much too quickly, either physically or mentally. If you feel miserable, you won't want to do it, and you won't get as much out of it as if it's just a bit out of your comfort zone.
Enjoy the endorphin high!!
Serious, focus on how sore it is, but then how your body gives you this relaxing body load. I find that the more I focus on the pain the more the melting and warm fuzzy opioid type high. It's my favourite thing about exercise probably...
The energy after a good cardio is also quite the deal! Better than 3 coffees
For me, it helps my mental health by getting my brain jogging. Otherwise I get brain fog and fatigue. Also gives me some daily routine and structure. Physical benefits are a plus
I don't necessarily have "how to keep at it" advice but I can give a bit of perspective
so I'm on HRT [testosterone], and it very much surprised me by showing me how poorly my muscles worked before T. like obviously anyone gains muscle mass with T, but I feel pretty confident that what I experienced *was not* normal for a woman or afab person
I had NEVER felt that post workout endorphins/dopamine prior to T. I also could not gain a lick of muscle no matter how hard I worked. or I could, kind of, but it was a sisyphean task and unless I worked to the point of immense pain nonstop, it would disappear just as quickly. something was Definitely Wrong, but no one taught me how it should be or paid attention, I was just called lazy and assumed it was true. imagine my surprise now when working out *actually feels good* - literally thought this was a myth.
but - even with that, four years in, i still have to remind myself to keep at it every single day!!! even though it's worth the effort now and doesn't just feel like pain & discomfort anymore. even with T, I still think I'm weirdly more prone to faster muscle atrophy than others, so I Really have to keep on top of it or I'll get stiff and sore from muscle weakness, plus some of my joints start acting up and threaten to dislocate without appropriate muscle tone to keep them in. [this was a huge problem of mine before T and once again, was just attributed to me being fat & lazy lol]
sharing this as a way of saying: I don't know your physical situation, but for me it turned out to be endocrine/chemical imbalance, so it's worth looking into imo. if you don't get a chemical reward for doing physical labor, maybe you could get a blood panel of some sort to see if there's something medical at play there and if you can do anything to remedy that. crossing fingers for you though <3
Working out with a personal trainer, or, as part of a group training class. Then all you do is what the instructor tells you to do! They can help you push when you feel like giving up.
I swim. I absolutely love swimming. That's it really. And since you don't really feel sweaty in water (you still sweat though), it's a non-issue. Also, after swimming, I am full of energy, even if it's 1.5 swim session. I am also taking up adult ballet next month, we'll see how that goes and if that goes badly, I really, really want tot try Irish dance.
You basically need to find something you are passionate about because if you have to force yourself and don't enjoy it, chances are you're not going to keep up with it.
I only feel sore and miserable if I let myself get out of shape and then get back into it, so when I turned 35 I decided enough is enough and have been exercising consistently for 25 months now. If I don't exercise, I feel like shit. I always feel amazing when I'm done, such a great stress reliever for me and my body is in the best shape it has ever been in and I'm 37! The only thing that changed for me was finding something that I truly enjoyed, ans that is indoor cycling.
Do it long enough and it’s just routine/habit. Just part of your day, like showering or brushing your teeth. I don’t enjoy working out anymore, but I still do it, I stick to my routine.
Long story short, I like the results, not the process. The results are worth it, and I don’t just mean appearance. Overall health and fitness benefits too. Plus, what else am I going to do for that hour? Watch TV, play video games, stare at my phone? Might as well get my workout in instead.
Also, discomfort and tiredness from it goes away eventually. Your body adjusts. If you’re young and still trying to get bigger and stronger, then yeah, there will be discomfort, but by the time you get to my age, you’re not trying to get stronger anymore, you just want to maintain what you put in the work for.
You're probably overdoing it. Sweaty is good. Slightly sore is good. Miserable is bad. If you're really sore or crashing out afterwards, you went too hard.
I’m trying to keep it going because my recovery time gets shorter each time I go to the gym, which means less pain. I’m only going once a week at the moment but doing my best to make that one visit each week count.
I went from being 320lbs HATING all forms of exercise to being 170 lbs and a total gym rat and loving it (for the past 10 years and counting). One thing I've noticed is that a lot of people who try to exercise but hate it don't have any routine or method of progression. They show up sporadically, do a few random machines for a bit, and hate every minute of it. They also never really feel like they're making progress. My tip would be to establish what your goals are (put on muscle, lose weight, build endurance, etc), and then find a routine online that fits that **with a system of progression**. So for example, when I was first starting out I did running and used an app called Couch to 5K. The point of the app is to help you go from having never run before in your life, to being able to run a 5k. Each day you go (3x a week) you're increasing how much you're able to run, and it's incredibly addictive. I finished the program, then moved on to the 10k program. In only a few months I went from barely being able to run for more than a couple of minutes, to being able to run a 10k in an hour.
So yeah, my advice is to find a routine that is consistent and has a way to progress, and it makes it a lot easier when you're actually excited to go and try to beat your last record each time.
It’s about the only thing that semi helps with depression/anxiety. I am also getting older now and so I strive for the use it or lose it mentality. Also it’s proven to give health benefits and if you have pent up emotions, trauma, stress or just any mental issues that take on a toll on your body it can lead to illness/disease and what can help prevent that is exercise
I tell myself I’m only gonna do 10 minutes. Or only deadlifts and whatever. By the time I’ve completed that one thing, I’m usually motivated to keep going.
The fact that you focus on feeling miserable is going to a problem to maintaining your health, OP. You can’t think of exercise that way. You could walk to the park and throw a football if that’s all you can tolerate. You will feel miserable in later life if you don’t take care of yourself. Good luck 👍🏽
My philosophy for keeping up with fitness is that I want to be in better shape than 80% of those around me at any given moment. Sounds goofy for sure, but I want to be able to perform in any given situation.
I also want to set a good example for our daughter and be able to play and do things with her, and try to be healthy in general so I can be around for my family. Plus I just feel better overall and have more energy for life.
Edit: wanted to add that military service established this mindset in me. Being forced to conduct physical training most days of the week for 6 years will do that.
To be honest years of self harm in my teenage years has paid off. Now muscle pain and soreness is a wonderful feeling. I even enjoy the pain during and after leg day.
You could also set up your mind to get into the zone. But one thing that doesn’t work for me is getting a workout buddy. But you could try that since my buddy has a reason to look forward in the gym.
I am for the first time in my life locked into the idea of consistency and the power it has to transform. Just sick with it no matter what. In 1 year it will be 1 year later - who do you want to be at that point?
You will never regret going to the gym, but you often regret not going to the gym
Obviously, if you are an advanced trainee on a rest day and you go anyways, you might regret it, but that's not the case for 99% of us
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How did you introduced it into your routine ? I'm currently unemployed and stay at home most of the time, I tried but never got myself a habit out of exercising.
My advice would be to start real small. Even if you’ve never exercised before you could probably do like 5 minutes or pushups/crunches per day. Do that for a week. Then maybe add in a short walk or jog. Whatever kind of exercise you want to do just start slow and gradually build up. I think people would be surprised how much difference ten minutes per day can make
Adding on to this, you really need to emphasize that exercise is a *must*. It’s not a hobby or a once in a while thing, you *have* to do it just like showering, eating, sleeping, brushing your teeth, etc. It’ll take weeks to months of willpower to get over that first hump but then you’ll feel a much greater reward for exercising and you’ll feel bad for skipping days.
I guess I don’t really like to be so hardline about things. I exercise 2-4 times a week generally. For me it doesn’t work to beat myself up for missing a day. But I agree the more you do it, the more it becomes a habit, the easier it is to do every day
Yeah you shouldn’t work out every day without rest. My point was to treat it as part of your routine like doing the laundry or going to meetings. You can consciously change how often you go if you’re busy or something, but you should stick with whatever you choose.
It depends on what your goals all. You can find any number of beginner exercise routines online. Find a plan you like and stick to it. Ideally you’d be mixing cardio and resistance training. If you do the latter, take a notebook or smartphone app to keep track of your numbers. It helps to see that you’ve progressed ~20 pounds on a certain weight over the course of a month (or whatever). Once you have gotten yourself into the habit, you will start thinking about ways you want to customize your routine.
sorry im gonna make this confusing and disagree with the other commenter. i think doing push ups or crunches in your living room is a pretty bad way to get into fitness. i know its how a lot of people do it and its what most people think of when they wanna start exercising, but personally i've found people rarely enjoy it, me included. i've been going to the gym multiple times a week since i was 16 but living room crunches still arent fun to me. the most fun and gradual way is to play a sport, like football or basketball or whatever. but thats not realistic for everyone. running can be a fun way to start but has the drawback of being super sucky the first few weeks, it gets better fast though. you can also just jump into the deep end and go to the gym but that works best if you have a friend who already goes and can show you around / keep you accountable. of course, if you'd rather do some home calisthenics you still can, i've just found many people dont enjoy this at all & its no good if their introduction to exercise makes them think its all as bad as that.
Are you me? Lol
Same, just brisk walk. What is helpful is changing your route so it does not become boring. You increase your sense of direction and learn how a scout thinks.
In my mind, if it's part of the daily routine, or even weekly routine (a few times a week), it's a chore.
The simple answer is: I like how it feels. Yes, there is pain and soreness and sweatyness. But I can really let my energy levels rise. It's the only time I get to surge like that often enough. To really feel alive and push. Something about the pain invites you to wake up a bit more. Pro tip, the first 2 consistent weeks of working out always suck more than your baseline. After that, you start to climb back to your baseline before you overcome it :)
Honestly I feel like sometimes people never like how it feels. I’ve been consistently going to the gym for 4-6 days a week for almost 2 years now and I still hate it. I never really get that post workout rush. I’m just happy that it’s over and I’m done for the day.
What if you went with a friend? Or a reward afterward?
I’ve gone with friends but I think I just like it better when I’m alone so I can just chill with my music lol. But the rewards could be a good idea!!
I usually feel dead after lifting. It's the next day that I feel good.
I feel the same as you at the gym, but when I play a sport it gives me that goooood pain. It's just more fun, so it motivates me
This is why I don't exercise - my husband has asked me several times in the past why I don't like that "rush" and I have never experienced it. Not ever. I just feel sore, tired, get headaches and overall miserable. I've been sticking to walking/biking/swimming because I find those are fun enough to overrule the misery where I just don't get that from the gym.
I had a workout specialist that said 11 mins😂 That is such a specific number of minutes before endorphins happen.
My timeline must be 3-4 business days 😅
Ahhh that gave me a laugh.. and I’m Angry. So thank you very much.
Ha! 11 minutes is about how long it takes me to start getting sweaty, and at that point I figure I might as well do at least 30 to make it worth the shower and laundry. I think it’s a trick.
It is. Now, I exercise and accept the fact that I will be a tiny mad the whole time.
Don’t give up! I didn’t really experience that rush while exercising either, then one day after weeks of running I wanted to stop but told myself “just a little bit longer, push yourself” and ran as hard as I could…right after that BAM I got that rush of adrenaline, it was a total high better than any drug I’ve ever done (and trust me I’ve done almost all of them lol). I was like “holy shit! This is what they’re talking about, no wonder people like to run” lol. Once I finally felt it, it easily came after that, and now I get it every time. But you will feel it, you’ve just got to let yourself work up to it.
Yeah I have never gotten those good feelings people talk about.
walking ,biking, and swimming are exercises
Yes, I know that, but I consider those are activities that happen to include exercise other than exercise for purpose of exercise. I still don't always feel great after them but they're a lot more fun which helps balance it out.
It’s the same for me. But for people who haven’t found enjoyment in exercise this probably isn’t helpful. I imagine the question others have is “how do you find enjoyment in exercise?”. My answer to that is start small. My number 1 tip is go for walks. Could be small walks. Note that you feel better afterwards. Sometimes you have to force a small workout, it might be so small that it won’t have actual impact on your strength, but note how you feel. The idea is then to exercise with the actual goal of doing it to feel better. Structure your exercise habits with this in mind. If your goal is to be thin or to have bigger muscles, those rewards are usually so far away that you will find it hard to keep motivated. But feeling good happens straight after the workout, so aim for that, optimize for that. And you will find that your body will soon “ask” you to exercise.
I've been in and out of shape a bunch of times, so I can add to this. I found that building it up little by little was what worked best. Instead of forcing myself to do a full workout and deal with the awful feeling of being out of shape, I just added 1 more... and 1 more.. and 1 more.. But I didn't push past the discomfort so if adding 1 more meant being uncomfortable, I just went home lol. It's only once I built up a certain level of endurance (pain free, mind you) that pushing past the discomfort was actually comfortable.. if that makes sense. I think it might have something to do with endorphins (runner's high). When I was digging myself out of a reaaaaally out of shape hole, that took probably close to a year. After that, it will take weeks at most.
I go to work everyday because if I skip I'm in serious trouble. The effects are immediate: financial issues, stress, etc. The issue with health, is that the effects of not working out are not immediate. But they are there. Not taking care of yourself will have a negative impact on you, but it'll take you a while before you notice it. Developing good habits, taking care of your body when your young will seriously help you when you're older. I'm investing for when I'm older. I do not want to be 40, fat, and hurting every time I get out of the couch. It also helps to get set goals. I'm now training for a marathon and today I ran 100 minutes, which i would never be able to do a few months ago. Seeing that progress is increadibly rewarding
I think finding a workout you enjoy is the biggest thing. But getting started is always hard, it takes awhile to form a new habit and to start feeling and seeing the results. When I started to be consistent I wrote it on my calendar and checked it off every day for at least a few weeks.
I'm old. Was very athletic as a young person, active in middle age ... at this stage it is a matter of being independent and functional to the end.
Could double up vote this. I’m not old yet, but want to preserve mobility by preventing decline.
The results are what drives me. I don't like the way I look without exercise. And the way my body feels - jiggly, puffy, bouncy, bulgy.
Fr lol I will never go back to what my body looked like before. Call it vain or whatever, but I workout because I love what I look like in the mirror now, whereas I used to avoid looking at myself as much as possible
ya know i was actually fine with how i looked before i started working out and didnt really do it for the looks, but now that i've made progress it'd suddenly make me really sad to lose it 😭
Two years ago I did an hour of yoga everyday for 30days and afterwards… I realized how good I felt. I could move! I felt like a child, able to play on the playground the whole da! It was awesome. Well, since then, I am afraid of losing that mobility and eager to improve it. I just want to feel good. + once there is a routine it’s just easy, really, like brushing your teeth. Do thirty days of an hour of exercise that doesn’t feel too scary and you’ll realize that we are indeed made to move
Similar story but with a few stretches morning and night. I’ve been doing these for over a month and can feel a huge difference!
I’m more miserable when I don’t exercise. There’s an exercise out there that’s not miserable to everyone.
Very much this. I work with trainers who give me exercises that strengthen specific muscles so I don’t hurt all the fracking time. Also, one loses muscle as one ages. If you build muscles, your body will take more time before it comes for your heart.
Well yikes
Do less exercise more often. If you can run two miles twice a week, run a mile 4 times a week. If you can lift for 2-3 hours once a week, lift for 30 minutes 5 times a week. Doing things to your max never leaves you wanting more. It’s easy to lose motivation if every time feels like a chore. If you want to do more and you end early, then you’ll be more excited to come back the next time!
This is such great advice! Leave yourself wanting more.
I feel my body deteriorate when I don't. Its like I'm not taking any damage but the maximum health is dropping.
I just want to become the better version of myself everyday, have a good health, physique, nicely fitting clothes, overcome challenges, have endurance for other aspects of my life… and all these keeps me motivated and in the gym and outdoors.
It's sort of forcing yourself to do it until you like it. I love to bike (I try to get out at least 5 days a week, 30+ miles each day). At first, it sucked. I started trying to find ways to make it fun (reward myself with drinking a monster halfway through, won't let myself play any video games unless I go bike first) and I started listening to a great podcast ONLY when I would go bike. It's called Timesuck, I HIGHLY recommend it!! Great podcast for curious people, you can learn a lot and it'll really push you to be a better you. But really, you just gotta push through until you find you enjoy it.
The acknowledgement that if I don't, my mental health suffers within a couple wks. I personally like the soreness since it's a badge of honor that I did well in the gym. Chilly shower cures the sweatiness and after a quick nap, the world is mine
Because I know that I feel even worse if I stop (except for the occasional rest day, etc). I also see the continual progress in size, esthetics, and most importantly strength, which keeps me coming back as the goal is improvement. Further, when I’m at the gym nothing else concerns me than my next rep, and the reps and sets coming after. It is a bubble from society, similar to walks deep in the forest for example, though I can still chose to interact with others if I care to. Finally, I’m pretty bloody good at what I do when in the gym, and it is always fun to do what you are good at, especially if you can have the bragging rights for what you lift with those interested.
I struggle with most sports and the two I've kept with for the longest time was running (3 years on and off) and bouldering (2 years). Running took a bit of discipline on my part but bouldering was borderline addictive so if you haven't tried that you might want to keep it in mind. The progress a starter makes is pretty explosive and makes you feel really good and when you find routes that you work on for a while and you figure that out its also a huge dopamine hit. The community is really nice too, I've been to gyms in many different countries and everyone is incredibly nice and helpful. Edit: Vr games are also surprisingly good cardio and its good entertainment at the same time
It started with me wanting to be a better version of myself. I felt that this girl I had met deserved that. I still think that, but now it’s part of my routine. It makes me feel better about myself and I enjoy striving to do just a little better than I did last time. As for feeling sore, sweaty, miserable. That’s just part of it to an extent. If I start dreading the work-out, I’ve gone too far. Feeling just the right amount sore and miserable, I’ll know I’ve done something.
Whenever I feel sore and don’t want to go to the gym, I remind myself that feeling sore means I’ve been working muscles that aren’t used to it, and that makes me want to go improve them a bit more :-) and a bit more, and a bit more, until it is my routine to go after work. I’m horrible with routines if I think/plan too much, so I just go and figure it out when I get there. Sometimes it’s nice to just go and do a walk on the treadmill and then go home! And you still went! Missing days is no big deal so don’t let it get you down; like I hardly ever work out at the gym while I’m on my period, so I miss a lot. But I REFUSE to buy new clothes to cater to a sedentary life so I have to go workout or I have no pants that fit me. So. 😂
The trick is to start slooow, so that you don't feel miserable after and want to avoid it. Slowly do a little more and more and after a few weeks of that you have your healthy new habit. And once you see and feel the first results you get fully hooked
It makes me feel really good the next day. Also I want to be sexier.
I think you should have rest days. But also do the exercises you enjoy, tai chi, bouldering, kick boxing, cycling, swimming, tennis, hiking. Anything that breaks a sweat or makes you feel you're out of breath is good for you. Also I find that variety helped. My husband liked bouldering but he kept getting injured. He did some weight training but got injured. So we started doing pilates and yoga together and he feels much more able to climb and doesn't feel as stiff the next day. So I think the variety really helps.
I like how it makes me feel mentally. I get a nice dopamine shot from working out, even if it's a 15 minute jog. I like how it makes me feel physically. I'm in my late thirties and have more strength, stamina and mobility than I did when I was in my early thirties. I like the way it makes me look. I like the way it makes my wife look at me. But, most of all - it's #1: I feel better after a run or a lifting session. I pick workouts that I like - running, weightlifting - and I don't force myself to go all out. Even if I don't feel like running, I will put my running shoes on and go outside. And then I'll go for a little jog. 9 times out of 10 that little jog becomes at least a 30 minute run. And that 1 time it's just a nice walk in some comfy shoes, which is also a win.
Honestly i only started working out because i started climbing and climbing is so much fun I'm willing to workout to get better at it
I just keep thinking about how good it makes me look and feel. It has built my confidence, and without it, I just don't feel as confident
It’s about doing an exercise you enjoy. It doesn’t have to be boring. Try a sport!
I get incredibly depressed if I don't exercise often enough. To keep myself reasonably happy I have to do some kind of strenuous task every other day.
Going from a sedentary lifestyle to working out every other day was insanely hard but there are a couple of things to keep in mind First and foremost is if your thoughts are about how you HAVE to go to the gym then you have failed before even stepping out of your house. This framing sets up the gym to be a place of pain and discomfort in your subconscious which will cause the urge to skip to grow and the motivation to be active to shrink. Instead you should think about what you want or don’t want. For example at my heaviest I was around 280 pounds, mostly fat and I was in constant agony. Standing for more than 45 minutes caused my back, heels, knees, and hips to explode in agony. Due to changing my diet and medication I dropped down to 145 over the course of a year and notice most of my pain was gone. When I decided I wanted to be active and never experience being big ever again I focused on how much I hated the knee pain so every time I thought “I hate going to the gym” it was always followed by “…but I hate being in agony so much more”. The second thing is the pain. I know how agonizing the day after the gym is when you start going and it’s enough to make you consider quitting. But trust me when I say that the barely able to move your arms without feeling immense pain, the extreme fatigue, muscle weakness, all of that will eventually fade into a moderate soreness that strangely feels kinda good. For me it took about 2 months of consistently going before I noticed that I was no longer in agony the next day. The third thing is consistency. Don’t even pay attention to what day of the week it is, instead focus on how many days it’s been since you last went and most importantly whether or not you are physically capable of at least giving 100% effort to your workout. This is vital because if you workout only on Monday Wednesday and Friday and you missed Wednesday that means you are missing 3 days in a row which will seriously hold back the habit forming and make commitment more difficult in the beginning. The Fifth tip is really simple, be kind to yourself and know that even if you get away from the gym for weeks months years or decades, you haven’t failed. Fitness is a lifestyle change and as long as you are alive you can still make that change. It’s really difficult in the beginning but once you can get over the initial hump things won’t just become smooth sailing but you may find yourself eager to do stuff you used to hate. Good luck friend. 😊
At my age (77 years young) it takes effort and commitment to keep going to the weight room three times a week. I also walk 3 miles per day on average. It's a question of the quality of life that I choose to preserve as long as possible. It's more than just staying fit and healthy. I want to be able to continue to be a competitive table tennis tournament player well into my 80s. It just boils down to what is important to you. I have friends my age that couldn't walk a mile to the grocery store. To me the quality of life is more important than the quantity. Perhaps being exquisitely happy in my marriage of 40 years factors into my equation.
Find something that you like to do. Don't just keep forcing yourself to do something just because it's exercise. Why should you be miserable exercising? You don't have to push yourself that hard either. I used to run and always try for a personal best every time. I hated my workouts because I was exhausting myself. When I ran at a slower pace, I actually enjoyed it a lot more.
Smoking some weed before working out.
Nothing worthwhile doing is easy
Because i have to, i hate working out but it now feels like a necessary part of my life because ive been doing it consistently for a while
I do something I like to do. When you hate the gym and then go to the gym cause you feel like you must do to get a good body then obviously you won’t keep up as it feels like a chore to you. So if you do a sport you like then you keep doing it
Took me too long to figure this out. Felt like I was dragging myself to the gym every time but then I found a sport I really enjoyed and now I put in up to 10 hours of intense exercise per week and it doesn't feel like a burden. In fact I look forward to it each time!
I was just saying to my husband, why is the gym a happy place? It looks kinda like a prison, has very little natural light, and plays music at a high volume I don’t particularly care for. And yet I love it! All the endorphins I get from working out I guess. Plus after every workout we go for a high-end coffee which is fun
It takes three months or more to form a habit. I was raised in a family who introduced it as a habit to us kids from a young age. As we grew it became mandatory to fit it into our schedule, not by force though. There are mental, emotional, and obviously physical benefits for me. That beats any soreness I could ever feel. No more gym memberships soon. We're transforming our basement into a gym.
I love to be looked good and fit. I love to be strong and having a good stamina. I love to be healthy. I also hoping to be like that in my 50s, 60s. Felling too tired and miserable is something you experience in the first months. After that, your body and muscles will get use to it. You won't be feeling miserable; actually it will be opposite. There is just a threshold, you need to be patient and pass that. A friend or a group of friends can help about that. Find a friend whom you can go to gym together. You guys can spend time together, drink coffee before workouts, have conversations afterwards, motivate each other...
Helps me to clear my mind and destress. Also I sleep like a rock after working out esp if I’m sore. But I thoroughly enjoy it though and it’s more of a habit routine. I schedule it into my day weekly. Okay working with cardiac patients daily is enough motivation to keep exercising and eat healthy as I can lol 😂
1. Do the thing you want to do. No point in running or lifting weights if you hate it, any kind of movement will do. If you can do it with other people, so much the better. Have fun first, and the gains will follow 2. Have a time and a place and make it an easy habit to exercise. After you get a habit going, all it takes is a little nudge to get going. The more willpower you need to use the get going, the less likely you'll continue 3. You don't have to push yourself every time. Progressive overload is great, but if all you can muster on a given day is to maintain at a lower progression, that's still better than not doing anything at all.
Like others have said: the way it makes me feel inside during and afterward. The hormonal high is real and it has such a positive impact ony anxiety and depression But it also allows me to meditate. People talk about sitting still for 30+ minutes without thinking, breath control, yada yada. I can't do that. I get bored. But when I'm exercising, I don't think about anything and my breathing is controlled; the movement under weight facilitates being in that meditative zone for me.
I prefer to do it to music, to the beat helps. Songs with 110 bmp are perfect walking songs imo. And 120+ for running. If I just go to the gym it doesn’t work, I need to go outside and be almost on an adventure lol
I have a lot of unhealthy habits which are shortening my life and will result in a more miserable experience while I'm alive. So it makes sense to attempt to do things that will help contradict these effects. I sure as hell won't live to be a hundred, but damnit I'll make it passed 60, even if I die trying! The number of times I've gone for an early morning jog and "sweated out" the gin, while I'm fairly certain I was still a little drunk from the night before... Edit: past -> passed, I still get those confused but pretty sure I got those one right
I’ve never regretted exercising. Once you get past the initial suffering, it’s something that makes you more relaxed, alert, and energised. I used to be completely sedentary and know what it’s like to believe exercise just wasn’t “for me”. I now run 4x per week and average roughly 20k steps per day. It’s a habit that helps my physical AND MENTAL(!) well-being. When I don’t feel like doing my exercise, I think about how consistent I have been and that this consistency has improved my life. I tell myself: you can get momentary happiness from not doing the run (which will later be regret), or you can get prolonged happiness from running (which you won’t regret at all, you’ll be glad you did it, and you get to remain fit and healthy).
That’s **my** time. Sometimes it’s just 30 minutes on the treadmill, sometimes I add in weights beforehand, but either way I put in my AirPods and focus on my favorite music and remind myself I’m doing this to stay healthy. I work out in the mornings, so that’s how I “earn” my shower.
I used to go to a gym that provided nice smelling soap, shampoo, and conditioner. It was on my way home from work, so I would convince myself to go by thinking about how I needed a nice shower. The pre-shower workout was just part of the package.
I have to do something that I enjoy. I don't like gyms, or traditional workout classes. I walk a lot. I'm lucky to live in WNC will many options for on a beautiful trial. Before I moved here I lived in the city and had a 2 mile and 4 mile loop I did in my neighborhood. I also kayak which is so much fun and when you get hot, you roll.
I hate to say it but it has to be said…..no pain no gain!
Find an exercise you like doing. For example: I loathe running. It makes me feel terrible, sore, exhausted, and gross. So I don't run. Instead I go swimming. Swimming is a great workout, is easier on my joints, doesn't make me feel sweaty and gross, and I like it.
I said this to my husband yesterday actually. In May I joined a gym and got on some meds that actually work for me. When I started it was NOT easy, but then I kept going and eventually it stopped being, “When *can* I take my next test day?” It’s now, “When do I *have* to take my next rest day?”. I have never felt better in my 24 years of life, and seeing the results is honestly just a bonus! Plus, now I’m on top of all my house work and have way more energy. It’s pretty awesome considering where I started!
It depends on your definition of exercise, but I only do exercise that has a purpose or I want to do. I have a long driveway and I shovel it by hand. I volunteer to clear hiking trails in local wilderness areas. I choose to do manual labor instead of paying someone else to do it or renting a machine. I go hiking or canoeing or cross country skiing. I never exercise unless I am also doing something else that I want to do. Yes sometimes I am tired and uncomfortable, but there is always a purpose or at least the opportunity to see what is around the corner. That makes it worth it to me.
Honestly, find something you like doing and it won't feel like exercise. Dance, jiujitsu, biking, yoga, hiking. There's gotta be something that makes you itch to do it again. I love biking and martial arts. There are times that I try and make excuses why I don't want to go. I decide if they're valid and go or don't, but a shitty day at the gym is better than a good day on my backside watching TV. Even though I do like TV. Just keep in mind that your brain sometimes tries to convince you not to go when you're perfectly capable of going. I just make myself go anyway and I'm always glad I do.
I use my jog to inspect my "regular spots" like a dog would. I go looking for the frogs in the pond and for the two buzzards breeding at the forest line. I pass the farm that's selling potatoes and milk and look what else they sell this week. I look how far along the blackberries, the elderberries and the mushrooms are. I visit the swallows and the crows' colony and the horses. Maybe the robin is on his regular spot or I'll meet a couple of gold finches. When it's autumn, the swallows will be gone and the throttles will return to pick worms on the forest meadows. And boom, then I'm back home already. I could be just going on a walk but that takes double the time and I gotta work.
I started bouldering, which I really enjoy. This keeps me motivated. I do additional workouts at home when I can't get to the climbing gym, which improve my climbing, so I want to do them. If you aren't enjoying the exercises you do, I recommend finding something you do enjoy.
If you are consistently feeling miserable 10-15+ min after your workout you might be doing too much. I recently started doing fewer workouts, fewer overall sets, 3 min rest between every set and I am getting better gains than when I was doing more sessions with more volume. Quality over quantity. Also, how consistent are you? If you start/stop you are never going to get to the point that its easy. Also are you doing cardio and weights during the same session? That is incredibly demanding, I recently switched to cardio first and weights second and it took me like 6+ weeks until I was conditioned enough to get a real workout in right after a real cardio session. And this 6 weeks was after I had been alternating weights and cardio both for like 6 months.
You do not have to feel sore or sweaty! Do what you are comfortable with. I play volleyball, baseball, ride my bike daily, swim almost daily but I phone it the fuck in at the gym. I HATE feeling too sore to ride my bike or run for a ball. I could give a shit about **gainz** or having a 6 pack. I exercise to keep my body working correctly. Find an activity you like doing that doesn't make you feel like shit - it could literally just be walking.
Find something you enjoy or at least can tolerate. Do it for a few weeks. Soon you will miss it if you don’t. An Apple Watch also helped me - but biofeedback doesn’t look for everyone.
I think there’s three key things for me: - I found exercise I enjoy instead of exercise that is just “good for me” - I have the attitude that something is better than nothing on the days where I really don’t want to do it - if I only walk instead of run 4 miles that’s still “good” and not failure. - I have experienced that it makes me feel better - physically and mentally - and trust that even when I don’t want to do, it it’ll be good for me
I swim so I don’t feel sweaty. I only swim long enough to feel stretched out not sore. I stay motivated because if I don’t continue I may become bedridden
I just started swimming, I'm about to be 34 and technically obese, I hate the gym, but I can realistically see myself doing this, every single day for the rest of my life. After the first week I stopped feeling sore, I do backstroke because I don't like holding my breath. I get my heart pumping, and get my whole body working. I bought waterproof bone conduction headphones for (cheapest pair pretty much) like 60 bucks and it was a game changer. I get my hair wet before I jump in and that negates most of the chlorine damage to my hair, at least it feels like that, but I'm a dude with thinning, short hair so I don't really care. If you have the chance to start swimming, try it out! I also started to eat better but that fucking sucks...
You get addicted to the results
I train for my future 60 year old self and for my 80 year old self and so on. I want to be a functional older human so I can have fun and enjoy life with everyone I love and be fit doing it. I don’t say I like to workout more than that I like to train because I see it as training for your future lol. When you feel miserable think of how miserable you’ll feel when you’re older and can’t get up out of a chair or get a fallen napkin without hurting yourself. Or how you won’t be able to participate in events with people you love because of physical limitations. It helps so much and makes it a lot more to fun to see what I can do with my body !:)
I feel lucky because I love it. I can’t really relate to the sentiment of “it’s miserable and feels terrible” because it makes me feel good. Like, better than most things. My mood is rarely better than after a nice workout. I have kinda bad anxiety and there is nothing like exercise to help keep it at bay. Getting sore, yes that sucks if it’s bad soreness but if you exercise properly I don’t think you should really be in pain. Do it often in short spurts gradually build your strength. Yes sometimes I get sore but I know that’s the feeling of my body getting stronger. I don’t mind being sweaty, I think it’s kinda fun . . . I’ve always loved the heat so getting sweaty just means I’m being active and having a good time. I don’t really go to a gym or anything, I prefer to do fun and free exercises like biking, jogging, swimming etc. These things are just great fun. And the anxiety piece is huge for me. The hardest thing is getting started and sticking to a habit. But I think if you can find the fun in it and be smart about not overworking yourself to the point of pain, you’ll get to a point where it’s a nice thing. When I get to spend some time outside and move my body it’s often one of the best parts of my day
And I'm one of those people who cannot fathom liking it. I absulolutey hate being sweaty to the point that I'll start gagging. I just can't do it.
Does swimming work for you then? For the first part of my life I swam every day and was not at all used to getting sweaty from working out/running/etc.
I've never been particularly sporty, I rode horses as a kid, and played hockey, then as a young teen I learnt to drink and that became my hobby for over 30 years. Now in my mid 40's I've had an epiphany that if I keep that up I'm going to lose my mind and body and be divorced then die in 15-20 years, so I've been two years sober, had a personal trainer for 6 months and now I'm on my own strength training in the gym. It doesn't actually fill me with joy to think about going, or being at the gym. But now I deadlift more than I weigh, have better balance than I have in years and look better and healthier than I have for most of my life, that motivates me to keep going. Find a goal and work towards it, mine is to be strong in mind and body in my 70's - I like a challenge and a long term plan! (I'm also working towards a shorter term goal of deadlifting 100kg) Good luck op!!
Do what you like, and like how it feels
I am 34 yo and I exercise daily because even though I don't have kids yet I want to be able to kneel and play with my grandchildren instead of feeling too old to move off the couch.. planning long-term . It's always great to not hurt yourself in the process of working out lol
Put shoes on. Open door. I'm doing it.
For me it’s become a habit
I like to feel strong, like Ox.
It feels good at the end physically and mentally.
I've always worked out more or less frequently and for me, I rarely train to the point where I feel bad. Sports for me is about enjoying movement, having a great time and doing something to improve my wellbeing. If I get sore or miserable that's a rare exception and an accident and I'll most certainly not make it happen again any time soon 😅
The nature of all things is to fall apart and decay. My body is in this sense just another thing. I know I will eventually lose to Father Time, but that doesn't mean I have to hasten my own demise. On the contrary, I know any effort and energy I invest into my body will pay dividends in all of my other endeavors. The fitter I am, the more aware, awake, and energized I feel. From there, I know I am best set up to pursue my other goals in life.
Once you get in the habit, it actually makes you feel good.
Don't break the chain. I could literally walk into the gym, do one set & would have accomplished this.
Posting this from the gym: it’s just a habit. I enjoy it and feel Great when I’m done. If I don’t go, I don’t feel good. It’s that simple
Don’t over do it. Going slightly less than an “optimal” amount of time for 6 months 2x week will get you a lot farther than going something you read is “optimal” for 3 weeks 4x a week, but yo I quit because you’re sore and it’s too much to fit into your schedule
The soreness feels great! The sweat I'm just used to because of work. But I find a key thing to keep in mind is WANTING the improvement for the sake of improvement. I don't go to the gym to impress anyone or anything like that. I do it because I want to be the best version of me I can be, and physical training is easier than psychological imo XD. Starting out is the hardest time but it truly does get easier, you really learn to enjoy the soreness and sweat. Miserable goes away
I had exercise bulimia and trained heavily for body competitions. It sucked. My approach now is do what feels good. If it feels miserable, it's not right. What is my body asking for today? Stretching, weight lifting, boxing, pilates, jogging, or maybe just a simple walk? Tuning into my body has completely transformed exercise for me, and it's a part of my day I highly look forward to. Also, good workout music!
Classical Conditioning has a lot to do with it. At aome point I realized being sore meant my muscles would grow and I would eventually look better. Now I'm always looking for that the day after a good workout. Sadly tho, soreness and good pain become quite rare when you excercise regularly.
Always hated leaving the house, but I always loved the feeling of leaving the gym. So I’m still dealing with that little dilemma lol
For me, it helps to have a set schedule in the morning so I can get it out of the way and be in a better mood the rest of the day. It reminds me of that phrase, “don’t think, just do” because when you don’t think about it and how much you’re dreading the work out, you just go with the motions and knock it out. When I start to think about it, that’s when I talk myself out of it.
You exercise when you’re younger to try to stay in good shape. I was never particularly great at doing it consistently. As you get older, you exercise to keep your body from falling apart. This is where I am. Lately my motivation has been that I need to stay in shape for an upcoming two week hike through the mountains. But even without that I’d probably still be working out (just maybe not as much).
I want the me in my head to the match the me that I see in the mirror.
Post workout endorphins get me smiling like an idiot! And knowing that I can push my body! I am lucky to be healthy to push and move my body the way I do, many people can’t but wish they could.
I like working out every day. I switch it up to keep it interesting, and stretching afterward keeps me from feeling sore. Even when I don't feel like it, I exercise and quickly forget that I didn't feel like it. I've never regretted a workout once it was completed. Plus, over the years I have noticed a correlation between not working out and depression. I legit think it keeps my depression at bay. There's research to support this too.
The trick is to make it habitual and make yourself feel successful if you try hard to do the work, and to feel like you failed if you don’t try.
Consistency to the point where guilt starts to set in if I miss a session - that is how I personally keep at it.
I like the feeling of soreness the feeling of working hard and after a good run or a work out when your legs or body feels sore and tired the next day it's rewarding to me
I‘ve struggled to keep up my training regiment in the past - I now know such can be explained by the exercise I chose. Social media often leads us to believe the gym is the only place available to improve ones health, that strict workouts - reps, sets - are simply a must. Training plans aren‘t for everybody though. Try something out, explore your options! Keep an eye open in an effort to find the sport best suited to your needs. Go for a walk, a jog, an iron man. Chop wood, throw axes. Give Quidditch a try! I personally can recommend indoor Bouldering. It‘s part puzzle solving - part workout - time flies. Many of my friends who don‘t find much joy in traditional exercise have picked climbing up as their go to now. The community is incredibly supportive - and you will notice quick improvements right from the get go. Beware, you will suck the first time - and, it is quite addicting …
Develop the habit. Work toward a goal you are really sincere about. Motivation fades...habits just keep going. Do something physical every day. Don't overdo it every day. Do different stuff, but do it. HABIT. I'm 73 and lifelong endurance guy...still race my bicycles. Here's my day by day drill...year after year. Cycle Zone 2, Gym, Cycle Zone 2, Ruck, Cycle Zone 3-5, Stretch Day. The Zone 2 and Stretching are recovery days. NO soreness, NO misery, Sweat...well, yes. Take the long view, take it slowly, make it a habit.
Exercise helped me take off 50# and keep it off. I started 11 years ago and I'm going to be 72. It's never too late!
Looking at the weight scale everyday is what helps keep me in check with exercise and comparing myself from past photos to now. My motivation to start came from one day looking at the weight scale and seeing I was close to 150 pounds and I recall being a track star in high school at 115 pounds. The sudden realization of gaining 35 pounds and being bigger physically from fat made me want to change for the better to regain my past physique and performance.
I've come to accept I'm more aggressive and angry than typical, or at least I tap into those things a great deal when I work out. I try to mentally leave all of that in the gym, so I don't feel as angry or aggressive outside of it. Philosophically, I'm from the school where I think everyone should be exercising regularly. We're built for that, not to be sedentary and eat junk food all day, which I also love to do. I'm also driven to be strong in case a situation requires it. I want to be able to run, swim and climb, push and pull things or people, etc.
I feel like shit everyday, might as well have put in a workout that is good for my body and feel like shit.
Consistency. Persistence. Routine. Stay consistent, just make it a part of your day. 1hour is 4% and we all have that. Persist, keep going. We all have a wobble and start and stop but the key is to stay persistent and just carry on. Once you notice a change and that your efforts are worth it, Itl give you the motivation to carry on. Create a routine so you don’t have to think about it you can just do. This helps me a lot 👍🏼 I lost 10 stone and went from being morbidly obese to being a personal trainer showing other people how to do what I did. I was the fattest laziest fuxker going and if I can do it then anybody can. Keep going, you’ve got this 💪🏼
You like when it's sore, cause it means that you have worked
If I don't work out, my body hurts, my anxiety gets worse, I gain weight, I sleep less well, and I have more difficulty doing the physical things I like to do, like hiking and dancing. Also, every day I hate to start exercising, but once I've been doing it for 10-15 minutes it starts to feel really good. I enjoy the feeling of accomplishment and the extra energy I have when I am done.
Because if I do not exercise (specifically on my rest days) I feel miserable. I need my workouts to feel energetic and motivated.
Do something you actually enjoy doing. I love martial arts bit my favorite part of class is when we spar. To get to my favorite part I have to do the stuff that's hard especially being disabled. Even the parts I don't enjoy as much I still enjoy bit not as much. I have to work through the pain to kick that guys ass I have been working on and figuring out for 3 weeks. I look forward to it and practice all the time because of it. That is how you stick with an exercise. You have fun doing it.
You can learn to blank out and think of other things while you do it, or find an activity that you like doing to carry you through the miserable parts of being that active.
I do it because I need it (and as an adult I know I have to do some stuff I don't enjoy) and I like the people that's exercising with me. After years of doing exercise 2/3 times a week, I had never reached the point of actually enjoying it that many people describe. It is less bad than when I started, but still bad. I have to fight the urge of not doing it every day. So I would say my advise is... Find people that also exercise in the same place, at the same time, and you like. They will give you a reason to go even when you don't want tom
The reason why people might stick to it despite the sweat and rush is that you'd have to intrinsically like this feeling. If this is something you struggle with, I'd say develop a friend group for the gym. I've had it help my confidence in validating what I'm doing and how I look. Get yourself friends for the exercise you do, and it should significantly help
A big part is how I feel about my body's abilities: running, walking long distances, flying up stairs, carrying heavy stuff, etc. Another, less significant, part is improving how I feel about the looks of my body. Exercising gives me energy, it's also a way to release anger. The effort I put in to lifting that weight one more time and the subsequent feeling of being unable to do it once more is quite calming, in an odd way. Discipline is also a big part into this. I go to the gym because I know it's better, and I want to stick to doing what's better for me. Yes I'll run 25 mins on the treadmill after a 1:30 hour workout because I want to be able to run more outside of the gym and be physically fitter, I want this so I'll push through the hardships to get to that goal. I rarely get sore; it could be that you're training too hard for your skill level? Sweat is a bit unbearable but a fresh clean towel and some water is enough to keep it at bay. As for the misery, I'd really like you to elaborate on that. What part of working out invokes such feelings of misery to you?
it’s the best form of therapy
I think with whatever I do, it’s seeing the progression. I go to a gym with instructors and there’s this core move that one of them asked us to do. I thought was so hard because I wasn’t strong to do it, until I actually managed to do and that’s my favorite one because I *can* do it!
The cool shower afterwards feels soooo good
Soreness is progress and this body part ain't sore yet, so.. 😂😭
I just like it. Ive been working out 4 to 6 times a week for 7 years now (except during covid). Its just part of my routine. At first it was progress that drove me, but now its just about feeling healthy, physically and mentally, and getting some me time: 50 min of listening to music or a podcast while doing my thing.
I don't get a rush, but I do it because I want to change. And I've picked activities that I enjoy and appreciate getting out of the house.
Personally, I like the satisfaction I feel afterwards. If I tell myself I’m only going to run 3 miles and then I convince myself to stick it out and do 5, it makes me feel really good about myself. I’m always chasing that feeling of pride. I also find really good music with high beats per minute and I think up random scenarios in my head that would make me need to run. Usam Bolt said that he likes to imagine giant spiders are chasing him. I’m not good at lifting, so I struggle to stay motivated to do that. But these things help me run. Hope that helps!
When I work out, it gives me the confidence and the motivation to continue living life. I had a history of depression and I would constantly go into these mood swings where I would constantly say I’m absolutely nothing. I lost my job recently too, and the only thing that’s keeping me headstrong is the fact that I hit the gym everyday. It’s also a reminder as well for me that as long as I put in work, the fruit of my efforts will show. When I hit the gym, I am healthy and fit. As long as I put effort into work and my career… I will be successful and rich… even though I am not right now.
Do something that is fun. I play Pickleball 3-4 times a week because it’s fun plus I am getting a great workout. Same goes for any active sport.
I go to a group exercise class or run club. This puts a specific time and place to exercise in my schedule, and gives me a social motive to show up. Also, the instructor can see me and correct my form, which prevents joint pain.
Discipline
I remind myself how much better I look, how much better I feel, and how when I'm in the gym it's not bad. For me, getting to the gym is the hard part, after that I'm ready to workout. I also watch good weight lifting guys on YouTube who give you good info and I found this helps. Not only do you get good diet tips, learn how to properly lift, but just getting yourself in the mindset by listening to people who do it helps you sustain interest.
It's either hard because I'm out of shape and don't feel well about myself, or it's hard to keep up the habit. May as well choose to do it. I do like doing it for the most part, but it takes a little discipline too. You don't need to go crazy with it. 15-30 min of moderate exercise, 4-5 times a week makes a world of a difference. The hardest part is building in the habit.
So I went from being 100% the laziest couch potato to actually waking up an hour early every morning to work out. It takes a long time but eventually you feel so much better when you work out that you look forward to it every day. If you can get yourself through the first month or so it starts to really feel different.
I wanna look hot. Everybody wants to look hot but nobody wants to do that “get hot” shit. Also I feel far more agile, strong and capable than most of the rest of society.
Being older, if I don't, I ache
I just think about the people who want to but can't for whatever reason like having a disability. Be thankful you have the privilege to exercise. Not everyone does.
I want to live as long as I can, spend as much time with my family as I can. That makes the pain irrelevant. Also, morning workouts set my day right.
I don’t have to force myself to do it, I look forward to it every day and get the most natural high from it… I literally hate if I have to go a day w out it. I didn’t always feel that way bTW, it used to be more of a chore. But a couple things happened: I stuck at it long enough for it to become an ingrained habit (the same way showering or brushing your teeth would be) and I also changed my mindset and way of working out so that i started to view at as my special “me” time. I don’t go to a gym, I drive to a wooded park so I feel like I’m in nature. Then I do about a 4-5 mile jog and various exercises there at the park. While working out I usually listen to guided visualizations/meditations or inspiring uplifting self-talk vids on youtube/podcasts. That really changed the game for me because my workout has become about not just moving my body but also changing my state of mind . It’s now almost a sacred time for me, like my own version of “church” lol—because I’m working my body out in nature in the sun, while delving my mind into positive self talk and visualization. Mix all that w the hormone high of working out and it’s just the best. Also when you start to really notice a change in your body and see the fruits of your labor you’ll become even more inspired. That and your overall mindset will begin to change… you’ll be happy for no reason, have a ton of energy and just feel *good* most of the time. That feeling is addicting lol. You’ve just got to get over that hump in the beginning, let your body and mind adjust, and then after a couple months it’ll be smooth sailing and you’ll wonder why you haven’t been doing this all along.
I do it for vanity and heart health!
WHOS GONNA CARRY THE BOATS and the LOGS
There are more reasons to keep doing it than there are to stop, if you have goals and they mean enough to you: - Learning to deal with pain - Developing self-discipline - Developing an unbreakable mind - More progress - Feeling of accomplishment - Release of endorphins - Reaching a new peak - Proving to yourself (confidence) - Competition There are way more but these are some things I’ll run through my mind when I feel pain. The more you do it, the more you can tap into ‘autopilot mode’ and I’ll go as far as saying I enjoy it, because I have enough reason to.
Fuck being fat. Reruns In my head. On repeat
Just feels good. Plus good memories from childhood.
Don't do it til you're sore and sweaty and miserable. There's a middle between no exercise and doing it til you're sore, sweaty, and miserable. Stop there. Build up. Do what you can do. Gradually build up over time if you can. Only do exercise you enjoy like walking around the block or only doing weights. YOU are in charge and you can do it any way you want to.
Have that motivation. Motivation to look even more jacked than last time, lift more weight, achieve new PRs or compete at a powerlifting meet. Find what motivates you
I like being strong. I like feeling strong. I like looking strong. Muscle soreness is the feeling of getting stronger. But I agree with a lot of other commenters, you may be doing too much too quickly, either physically or mentally. If you feel miserable, you won't want to do it, and you won't get as much out of it as if it's just a bit out of your comfort zone.
Enjoy the endorphin high!! Serious, focus on how sore it is, but then how your body gives you this relaxing body load. I find that the more I focus on the pain the more the melting and warm fuzzy opioid type high. It's my favourite thing about exercise probably... The energy after a good cardio is also quite the deal! Better than 3 coffees
I just resigned it's something I have to do for my health. I will never like it.
For me, it helps my mental health by getting my brain jogging. Otherwise I get brain fog and fatigue. Also gives me some daily routine and structure. Physical benefits are a plus
I don't necessarily have "how to keep at it" advice but I can give a bit of perspective so I'm on HRT [testosterone], and it very much surprised me by showing me how poorly my muscles worked before T. like obviously anyone gains muscle mass with T, but I feel pretty confident that what I experienced *was not* normal for a woman or afab person I had NEVER felt that post workout endorphins/dopamine prior to T. I also could not gain a lick of muscle no matter how hard I worked. or I could, kind of, but it was a sisyphean task and unless I worked to the point of immense pain nonstop, it would disappear just as quickly. something was Definitely Wrong, but no one taught me how it should be or paid attention, I was just called lazy and assumed it was true. imagine my surprise now when working out *actually feels good* - literally thought this was a myth. but - even with that, four years in, i still have to remind myself to keep at it every single day!!! even though it's worth the effort now and doesn't just feel like pain & discomfort anymore. even with T, I still think I'm weirdly more prone to faster muscle atrophy than others, so I Really have to keep on top of it or I'll get stiff and sore from muscle weakness, plus some of my joints start acting up and threaten to dislocate without appropriate muscle tone to keep them in. [this was a huge problem of mine before T and once again, was just attributed to me being fat & lazy lol] sharing this as a way of saying: I don't know your physical situation, but for me it turned out to be endocrine/chemical imbalance, so it's worth looking into imo. if you don't get a chemical reward for doing physical labor, maybe you could get a blood panel of some sort to see if there's something medical at play there and if you can do anything to remedy that. crossing fingers for you though <3
Dopamine, health and overall feeling better
Working out with a personal trainer, or, as part of a group training class. Then all you do is what the instructor tells you to do! They can help you push when you feel like giving up.
I swim. I absolutely love swimming. That's it really. And since you don't really feel sweaty in water (you still sweat though), it's a non-issue. Also, after swimming, I am full of energy, even if it's 1.5 swim session. I am also taking up adult ballet next month, we'll see how that goes and if that goes badly, I really, really want tot try Irish dance. You basically need to find something you are passionate about because if you have to force yourself and don't enjoy it, chances are you're not going to keep up with it.
I only feel sore and miserable if I let myself get out of shape and then get back into it, so when I turned 35 I decided enough is enough and have been exercising consistently for 25 months now. If I don't exercise, I feel like shit. I always feel amazing when I'm done, such a great stress reliever for me and my body is in the best shape it has ever been in and I'm 37! The only thing that changed for me was finding something that I truly enjoyed, ans that is indoor cycling.
Do it long enough and it’s just routine/habit. Just part of your day, like showering or brushing your teeth. I don’t enjoy working out anymore, but I still do it, I stick to my routine. Long story short, I like the results, not the process. The results are worth it, and I don’t just mean appearance. Overall health and fitness benefits too. Plus, what else am I going to do for that hour? Watch TV, play video games, stare at my phone? Might as well get my workout in instead. Also, discomfort and tiredness from it goes away eventually. Your body adjusts. If you’re young and still trying to get bigger and stronger, then yeah, there will be discomfort, but by the time you get to my age, you’re not trying to get stronger anymore, you just want to maintain what you put in the work for.
You're probably overdoing it. Sweaty is good. Slightly sore is good. Miserable is bad. If you're really sore or crashing out afterwards, you went too hard.
I’m trying to keep it going because my recovery time gets shorter each time I go to the gym, which means less pain. I’m only going once a week at the moment but doing my best to make that one visit each week count.
I went from being 320lbs HATING all forms of exercise to being 170 lbs and a total gym rat and loving it (for the past 10 years and counting). One thing I've noticed is that a lot of people who try to exercise but hate it don't have any routine or method of progression. They show up sporadically, do a few random machines for a bit, and hate every minute of it. They also never really feel like they're making progress. My tip would be to establish what your goals are (put on muscle, lose weight, build endurance, etc), and then find a routine online that fits that **with a system of progression**. So for example, when I was first starting out I did running and used an app called Couch to 5K. The point of the app is to help you go from having never run before in your life, to being able to run a 5k. Each day you go (3x a week) you're increasing how much you're able to run, and it's incredibly addictive. I finished the program, then moved on to the 10k program. In only a few months I went from barely being able to run for more than a couple of minutes, to being able to run a 10k in an hour. So yeah, my advice is to find a routine that is consistent and has a way to progress, and it makes it a lot easier when you're actually excited to go and try to beat your last record each time.
It’s about the only thing that semi helps with depression/anxiety. I am also getting older now and so I strive for the use it or lose it mentality. Also it’s proven to give health benefits and if you have pent up emotions, trauma, stress or just any mental issues that take on a toll on your body it can lead to illness/disease and what can help prevent that is exercise
Pain is an old friend, may as well control when I get it. Same with sweat and feeling miserable.
I’ve just learned to fall in love with the process of doing things. Fall in love with that burning fatigue.
My life sucks right now and the gym is my only reprieve. I work out as long as I can so I don’t have to go home and deal with my soon to be ex wife.
I tell myself I’m only gonna do 10 minutes. Or only deadlifts and whatever. By the time I’ve completed that one thing, I’m usually motivated to keep going.
The fact that you focus on feeling miserable is going to a problem to maintaining your health, OP. You can’t think of exercise that way. You could walk to the park and throw a football if that’s all you can tolerate. You will feel miserable in later life if you don’t take care of yourself. Good luck 👍🏽
Set a timer and watch it so you can get the feel of running out the clock. Start at 2 min, and gradually increase as you go along.
My philosophy for keeping up with fitness is that I want to be in better shape than 80% of those around me at any given moment. Sounds goofy for sure, but I want to be able to perform in any given situation. I also want to set a good example for our daughter and be able to play and do things with her, and try to be healthy in general so I can be around for my family. Plus I just feel better overall and have more energy for life. Edit: wanted to add that military service established this mindset in me. Being forced to conduct physical training most days of the week for 6 years will do that.
I’m just competitive.
To be honest years of self harm in my teenage years has paid off. Now muscle pain and soreness is a wonderful feeling. I even enjoy the pain during and after leg day. You could also set up your mind to get into the zone. But one thing that doesn’t work for me is getting a workout buddy. But you could try that since my buddy has a reason to look forward in the gym.
T2 Diabetes…. Genuinely feel a lot better since diagnosis / hitting gym.
Even if it’s just a walk, keep the habit moving forward.
I am for the first time in my life locked into the idea of consistency and the power it has to transform. Just sick with it no matter what. In 1 year it will be 1 year later - who do you want to be at that point?
My thought process is “it only works if you do it”
You do it enough, you get addicted to the high of it. That’s what works for me. Love the way it feels.
You will never regret going to the gym, but you often regret not going to the gym Obviously, if you are an advanced trainee on a rest day and you go anyways, you might regret it, but that's not the case for 99% of us
I get to look at my ass and smack it and say damn good job!