How to Keep Going When Motivation Wanes: Simple Strategies to Stay on Track

By Scope Fitness | Updated September 2025

Achieving fitness goals can feel like a daunting task, especially if you aim too high right from the start. By breaking things down and approaching your fitness journey with realistic expectations, you can celebrate small victories that will encourage long-term success. In this blog post, we’ll explore key strategies to help you set achievable goals, foster a love for activity, and maintain the momentum necessary to embrace a healthier lifestyle. So, let’s dive into the steps you need to transform your fitness journey and discover how to keep going when the going gets tough!

1. Set Realistic, Achievable Goals

It’s easy to become overly ambitious and set lofty fitness goals—such as losing 20 pounds in a month—but this often leads to disappointment. Instead, try setting smaller, more manageable targets. Instead of saying, “I want to lose 20 pounds,” frame your goal as, “I want to work out three times this week.” These smaller victories will keep you motivated and create a sense of accomplishment.

Tip: Write your goals down and display them prominently. Seeing your objectives every day serves as a constant reminder to stay focused.

2. Find Activities You Enjoy

Finding physical activities that you enjoy is crucial for long-term adherence to an exercise program. If you dislike running, don’t force yourself into it. Explore alternatives like cycling, swimming, hiking, or joining a dance class. The key is to experiment until you discover activities that spark joy and excitement, making you look forward to your workout sessions.

3. Build a Routine

Consistency is the bedrock of any successful fitness journey. Treat your workout sessions like important appointments by scheduling them into your calendar. When you prioritize your workouts, they will eventually become a habit that’s integral to your day-to-day life.

Pro Tip: Prepare your workout clothes the night before. This simple act acts as a visual reminder and removes the excuse of having nothing to wear when it’s time to exercise.

4. Track Your Progress

Keeping a fitness journal or using a mobile app to monitor your workouts can be incredibly motivating. Document your progress—whether it’s lifting heavier weights, running further, or simply improving your energy levels. Visualizing your advancements can provide the encouragement you need to stay on track.

5. Expect Ups and Downs

Fitness journeys are rarely linear; expect to encounter bumps along the way. Some days, you may feel energized and unstoppable, while on others, you might struggle to find motivation. This fluctuation is entirely normal! Don’t let a missed workout or a challenging day derail your journey. Remember, it’s the consistency over time that leads to lasting change—not the pursuit of perfection. Knowing how to keep going when the going gets tough is what will help you push through these moments and continue progressing.

6. Get Support

Surround yourself with a supportive network of friends, family, or even online fitness communities. Sharing your goals and experiences with others not only keeps you accountable but can also make the process more enjoyable. Engaging with others can provide the encouragement you need to keep pushing forward.

7. Reward Yourself

Positive reinforcement can significantly enhance your motivation. Set up non-food rewards for reaching milestones, such as treating yourself to new workout gear, a relaxing massage, or a fun outing. Celebrating your achievements will make the hard work worthwhile and keep you energized for your next goals.

Final Thoughts

Taking the first step toward your fitness journey can be the hardest part, but the real transformation occurs when you commit to consistency. Always remember: it’s about progress, not perfection. Every step you take—no matter how small—brings you closer to your healthiest, happiest self. And whenever you face challenges, remind yourself that knowing how to keep going when the going gets tough is the key to long-term success.

Are you ready to embark on this journey? 

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