Today's Sunday • 6 mins read
— By Dr. Sandip Roy.
Some days, you’re crushing workouts. On other days, you can’t even put on your shoes.
You scroll through social media for motivation, but see fitness content that feels fake or overhyped. These influencers, who have a large following, often fail to mention the struggles that real women face.
Actually, fitness motivation isn’t about hype. It’s about consistency, personal meaning, and creating an environment where healthy choices feel doable.
If you’ve been struggling to stay on track, learn how to stay motivated to your fitness goals through tiring, over-busy, distracted, and just-not-feeling-like-it days.
Fitness Motivation For Women: 10 Mindset Shifts That Work Long-Term
Fitness motivation isn’t about being perfect. It’s about pushing through mood swings, busy days, and self-doubt, especially for women.
Handle these 10 problem thoughts with mindset shifts that will make fitness feel doable.
1. Problem-thought: “I’m starting too late.”
It’s easy to compare yourself to others in the gym and feel like you missed the boat. And then be discouraged.
But every journey has its own timeline. Don’t treat your fitness journey as a race.
Whether you’re 19 or 49, progress will still happen if you show up. What truly matters is that you’re here today, giving it your best shot.
Starting now is far better than not starting at all. Every effort you make counts, so go for it!
- Shift your mindset to: “I’m starting at the right time!”
2. Problem-thought: “I feel overwhelmed and can’t see any progress.”
Fatigue, mood swings, and long to-do lists can be overwhelming.
When your energy is all over the place, start tracking your energy patterns. You might find that you feel strongest around mid-morning or most focused in the evening.
Work with your body instead of against it. Take small steps, one day at a time!
- Shift your mindset to: “I’m learning to harness my energy!”
3. Problem-thought: “I don’t like how my body looks or feels.”
When your body image keeps getting in the way, remind yourself that fitness isn’t punishment for eating your meals or a way to shrink yourself.
Make it about celebrating what your body can do. Set your goals around strength, stamina, or mobility, not looks or weight.
If you could do one extra set, one more rep, or hold a position half a minute longer, celebrate it. Pat your back for upping your body’s capabilities!
- Shift your mindset to: “I’m celebrating my body’s strength and abilities!”
4. Problem-thought: “The scale shows what a loser I am; no progress at all.”
When the scale messes with your head, remind yourself that your weight doesn’t determine your success or progress.
Your weight might fluctuate for reasons that have nothing to do with fat loss or gain. Focus on non-scale victories to stay grounded. Get the basics alright: better sleep, waking up refreshed, a clearer and mindful mind, and healthy meals the whole day.
Little victories, like climbing the stairs with more ease, are valid and important!
- Shift your mindset to: “My worth is not defined by the scale!”
5. Problem-thought: “All of this is so boring. I’m stuck.”
When workouts start to feel boring, it’s time to mix up your routine to keep things exciting.
Routine is helpful, but too much of the same thing can drain your drive. Toss in some novelty. Try a new playlist, switch from the gym to nature, or sign up for a short fitness challenge.
A little change can go a long way in reigniting your motivation!
- Shift your mindset to: “I’m exploring new ways to enjoy my fitness journey!”
6. Problem-thought: “I feel so isolated here. No one here encourages me.”
When people around you don’t get it, it’s okay.
People have their own problems. They have not been instructed to ignore you and your efforts.
Ignore their ignoring of you. Do it alone.
Even if someone jokes about your salad or rolls their eyes at your early workouts, don’t engage. That’s their discomfort, not your problem.
You do you. Build a quiet inner commitment to your goals and let that speak for itself. You are staying focused on your journey, and that’s what matters!
- Shift your mindset to: “I’m committed to my path, regardless of others!”
7. Problem-thought: “I feel drained and not getting my motivation back.”
When motivation dips around your period, it’s normal. Allow it to feel bloated or low on energy during your cycles.
Don’t give up. Just adjust your approach for a few days. Walk more instead of running, stretch gently, or shorten your workouts. You’re still showing up, just in a different way.
After this phase is over, your motivation will return!
- Shift your mindset to: “I’m adapting and honoring my body’s needs!”
8. Problem-thought: “I’m frustrated waiting for the results.”
When you can’t see quick results, trust that lasting change takes time and consistency.
Results that last long usually take time and patience.
Try tracking how you feel before and after workouts. Most people notice they feel lighter mentally, even if nothing’s changed physically yet.
That’s progress, too, so celebrate that!
- Shift your mindset to: “I’m embracing the journey and trusting the process!”
9. Problem-thought: “I’m trying so hard and still not being perfect.”
When you’re too hard on yourself, treat yourself as you would treat your best friend. Show yourself the same level of kindness and compassion.
Tell yourself, progress doesn’t need to reach perfection.
You’ll miss workouts and eat things you didn’t plan. Don’t let those few instances erase your efforts.
You’re all about consistency, not after perfection.
Be firm with your habits, but gentle with yourself.
- Shift your mindset to: “I’m embracing my journey, imperfections and all!”
10. Problem-thought: “Why did I start? What was I thinking?”
When you forget why you started and feel aimless, take a break to revisit your goals.
Be curious. Find why you feel disconnected from your goals. And what needs to change to keep going?
If you can’t remember, don’t lose heart. Make new goals. Write them down.
Keep a photo or quote somewhere highly visible to remind you why you started, and why this journey matters.
Reconnect with that reason when things get tough, to reignite your passion.
Motivation may fade, but your “why” can pull you through!
- Shift your mindset to: “I’m reconnecting with my purpose and passion!”
• • •
√ Also Read: 10 Tips To Boost Your Motivation (From Psychology)
√ Please share it with someone if you found this helpful.
