Ways to Boost Your Fitness Motivation on Low-Energy Days

26 August 2025

We’ve all been there—those days when even the thought of working out feels like climbing Mount Everest. Your energy is low, motivation is practically nonexistent, and curling up on the couch seems way more appealing than hitting the gym. But before you give in to the laziness, remember this: motivation isn’t something you wait for; it’s something you create!

If you're struggling to push through those sluggish days, here are some powerful ways to boost your fitness motivation and get moving, even when you don’t feel like it.

1. Identify Your ‘Why’

Let’s be honest—if you don’t have a strong reason behind your fitness journey, it’s going to be hard to stay motivated. Why do you want to work out? Is it to feel stronger, have more energy, lose weight, or improve your mental health?

Write it down. Stick it on your fridge, your mirror, or set it as your phone’s wallpaper. When your motivation is running on empty, reminding yourself of your ‘why’ can give you the push you need.

2. Change Your Perspective on Exercise

If you see exercise as a chore, of course, you’re going to avoid it! Instead of thinking, “Ugh, I have to work out,” try shifting to “I get to move my body and feel better.”

Fitness isn't a punishment—it’s a privilege. Your body is capable of amazing things, and every workout is an opportunity to celebrate that.

3. Start Small—Really Small

On low-energy days, you don’t need to smash an intense workout. Instead, commit to just five minutes. Yes, just five!

Tell yourself, “I’ll do five minutes of movement, and if I still feel exhausted, I’ll stop.” More often than not, once you start moving, you’ll feel better and keep going. The hardest part is just getting started!

4. Put on Your Workout Clothes

It might sound too simple to work, but changing into your workout gear can switch your mindset. When you're in comfy pajamas, your brain says, “Relax mode.” But slipping into activewear signals your brain, “Time to move.”

So, if you're struggling to find motivation, don’t overthink it—just put on your sneakers and see where it takes you.

5. Find an Accountability Partner

Having someone to check in with can be a game-changer. Whether it’s a gym buddy, a coach, or even a supportive friend, accountability keeps you on track.

Knowing that someone else is expecting you to show up makes skipping a workout feel a lot harder. Plus, workouts are way more fun when you have someone to share the struggle (and the sweaty high-fives) with!

6. Create a Fitness Playlist That Fires You Up

Music has an insane ability to shift your mood. A killer playlist filled with high-energy beats can turn your sluggishness into motivation real fast.

Try this: the next time you’re feeling lazy, blast your favorite workout songs. You might just find yourself dancing—and guess what? That’s exercise too!

7. Switch Up Your Routine

Sometimes, lack of motivation comes from boredom. If your workouts feel repetitive, it’s time to shake things up!

Try a new fitness class, experiment with different exercises, or ditch the gym altogether and go for a nature hike. The excitement of something new can quickly reignite your motivation.

8. Reward Yourself

Let’s be real—who doesn’t love a good reward?

Give yourself something to look forward to after a workout. Maybe it’s a relaxing bath, your favorite smoothie, or even a well-deserved episode of your favorite show. When your brain associates exercise with a reward, you’ll be more likely to stick with it.

9. Use the ‘10-Minute Rule’

Commit to working out for just 10 minutes. If after that, you still feel exhausted, you can stop guilt-free.

But here’s the trick—most of the time, once you get moving, your energy picks up, and you’ll want to keep going. This little mind hack works wonders!

10. Reframe Rest Days as Part of the Process

Sometimes, low-energy days are your body’s way of saying, “Hey, I need a break.” And that’s okay! Rest days are essential for recovery and avoiding burnout.

The key is to know the difference between needed rest and just plain procrastination. If your body genuinely feels drained, take a rest day without guilt. Just make sure it doesn’t turn into a rest week.

11. Visualize Your After-Workout Feeling

We all know that post-workout high—that feeling of accomplishment, endorphin rush, and mental clarity.

When you’re tempted to skip, take a moment to visualize how amazing you’ll feel after your workout. Instead of focusing on the effort, focus on the reward.

12. Set Mini Goals

Big fitness goals can sometimes feel overwhelming. Instead of saying, “I need to lose 20 pounds,” set a mini goal like, “I’ll work out three times this week.”

Small, achievable goals build momentum, and before you know it, you’ll be crushing bigger ones too!

13. Track Your Progress

Nothing is more motivating than seeing your own improvement. Keep a workout journal, take progress photos, or use a fitness app to track your achievements.

When you see how far you’ve come, you’ll be way less tempted to give up.

14. Use Positive Self-Talk

Your mind is powerful. If you keep telling yourself, “I don’t feel like working out,” your brain will believe it. Instead, try saying, “I will feel amazing after this workout.”

The words you repeat to yourself shape your reality—so make them positive!

15. Remember That Something Is Better Than Nothing

A short walk is better than sitting all day. A quick stretch is better than zero movement. A few squats while brushing your teeth? That counts too!

On low-energy days, focus on doing something rather than demanding perfection. Consistency is what matters the most.

Final Thoughts

Motivation comes and goes, but discipline is what keeps you moving forward. On days when you feel like skipping your workout, remind yourself why you started. Take small steps, change your mindset, and keep showing up for yourself.

Because at the end of the day, you’ll never regret a workout—but you might regret skipping one. So lace up, get moving, and let the momentum carry you forward. You’ve got this!