How to stop low motivation in its tracks

In training, there is a time when you arrive at a stage at which working out is no longer fun. This can be called a  ‘grind’ or ‘inconvenience’. This normally happens when you feel too lazy to attend training. In addition, you feel tired and the programme is tedious as well as boring.

The important thing to realise is that the grind is actually the point which really counts. It separates the successful participant from the one who will not achieve their goal. Truly motivated participants reach the grind and just continue to keep going. Remember that effort equals achieving goals.

It’s always good to have goals but it’s very difficult to actually achieve those goals. You have two options: you can lower the goal to match your effort or you can raise your effort to meet your goal.

What are the signs of low motivation

There are several signs of low motivation:

  • A lack of desire to practise as much as you should
  • Less than 100% effort in training
  • Skipping or shortening training
  • Effort that is inconsistent with your goals

The Three Ds of motivation

Motivation means putting 100% of your time, effort, energy and focus into all aspects of your fitness training. It involves doing everything possible to become the best you can be.

Prime motivation begins with the three Ds:

  • The first D stands for direction. Before you can attain prime motivation, you must first consider the different directions that you can go to fitness. You have three choices: stop participating completely, continue at your current level or strive to be the best that you can be.
  • The second D represents the decision. With these three choices of direction you need to select one direction in which to go. None of these directions are necessarily right or wrong, better or worse. They’re simply your options. Your selection will dictate the amount of time and effort you will put into your training in addition to how good you will ultimately become.
  • The third D represents dedication. As soon as you’ve made your decision you must dedicate yourself to it. If your decision is to become the best you can be, then this last step, dedication, will determine whether you have prime motivation. Your decision to be your best and your dedication to your training must be a top priority. Only by being totally dedicated to your direction and decision will you ensure that you have prime motivation.

What are the components of motivation?

There are three major components to motivation:

  • Activation
  • Persistence
  • Intensity

Activation includes the decision to initiate a behaviour, such as enrolling in a fitness class. Persistence is the ongoing effort toward a goal even though obstacles may exist, such as taking more fitness classes in order to achieve the end goal of entering a competition although it necessitates a significant investment of time, energy and resources.

Whether your personal training clients are trying to lose weight or prepare for an athletic event you can use a few basic techniques to help them stay motivated. Many of these motivational techniques work well for exercisers who are working out on their own as well.

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