How to Get Back on Track if You’re Bored with Working Out

If you’re bored with working out, the tips below could be just what you need to get your motivation back.

Are you dreading your next workout?

Do you find yourself counting down the minutes until it’s over?  It doesn’t have to be this way!

Most of us are creatures of habit, falling into routines that are comfortable.

For example, eating  the same breakfast daily and going to the same restaurants and coffee shops.

While familiarity is comforting in some instances, going through the same motions will eventually become tedious when it comes to exercise.

When this happens, you can find yourself in a rut, making it a struggle to show up at the gym or jump on your home treadmill.

Along with sapping motivation, if you repeatedly do the same workout, your results will tend to stall.

Following are some things I’ve tried that have stopped me from yawning and dragging my feet while training and helped reinvigorate my enthusiasm when I don’t feel like working out.

Signs of Exercise Boredom

Exercising is a great way to stay healthy and in shape, reduce stress, and have fun.  But sometimes, it can feel monotonous.

If you no longer enjoy your workouts, you are probably suffering from workout boredom.  Fortunately, there are strategies you can use to help break through boredom and maintain enthusiasm for your workout routine.

Signs you may need to shake things up include:

• Lack of interest in physical activities
• Feeling unexcited about the exercise you previously enjoyed
• Decreased motivation during your workouts
• Constantly looking for excuses not to exercise
• Going through the motions without being mindful of what you are doing
• Negative thoughts about your exercise routine – thinking you will never be as fit, toned, or slender as you want, so why bother

Even the most dedicated exerciser can be bored sometimes, but if days turn into weeks, it’s time to address the issue.

Not doing so can lead to decreased exercise intensity and performance and possibly even injury.  You may even stop exercising entirely.

Things to Try if You’re Bored with Working Out

• Listen to some new tunes

A study by London’s Brunel University found that music can increase exercise endurance by 15 percent.

Additionally, when exercising at a moderately intense pace while listening to music, many people have stated that the difficulty level of their workouts seemed less.

The “Theme from Rocky,” “Push It,” “Pump up the Jam,” “Harder, Better, Faster, Stronger,” and “Moves Like Jagger” were my go-to workout songs.

But after playing them on repeat for a few months, the adrenalin rush I felt that made me pick up the pace disappeared somewhat.

So I decided that whenever I heard a fast-paced song I liked, I’d Shazam it and save the title.  Once a month or so, I download the songs and create a new workout playlist.

Regularly exercising to new tunes has made my workouts more fun, and I put more into them.

• Mix up your workouts

If you’re bored with working out, it could be because your fitness regimen always comprises 30 minutes of running or the same strength training moves.  In  such a situation, you’re likely going through the motions on auto-pilot.

Introducing new activities into your routine can counteract this, keeping your workouts more enjoyable.  They will also be more challenging, so your fitness should improve faster.

If you usually run for fitness, try interval training or cross-training.

Cross-training is great for avoiding boredom because due to the variety of activities it can involve, such as  running, strength training, swimming, tennis, or biking – the possibilities are endless!

If cross-training doesn’t appeal, try kicking off each week, fortnight, or month with a new exercise plan.  The change can have a tremendous effect on both your mental and physical health.

I try something new at least every couple of months.  Since doing this, I’ve added a few workouts to my routine that are in regular rotation.  Even if the activity is something I only want to do occasionally, I enjoy the new experience.

• Vary your fitness equipment

If you have a gym membership or the space and funds for fitness equipment, vary the machines you use.

For example, if you always use a spin bike, consider getting an elliptical trainer or a treadmill.

If your main exercise is strength training and you usually lift dumbbells, mix it up with a barbell, kettlebell, or fitness bands.

• Exercise in a different location

Something as simple as exercising in a new location can energize you if you’re bored with working out.

If you usually walk, jog, or run, try a new route or drive to a different area.  I do this all the time.

If you work out in your bedroom, try exercising in your living room.

Even changing the direction of your stationary bike, treadmill, etc., could give you renewed enthusiasm, at least for the short term.

Granted, this is not possible with equipment that is very heavy or bulky, and the novelty can wear off quickly.

My elliptical trainer is too cumbersome to move, but I often relocate my Maxi Climber.  It is currently in front of a window, giving me a view of my back garden.  I sometimes take it into my backyard and use it there.

• Invest in new workout gear and accessories

Something about a new pair of sports shoes or workout gear renews my enthusiasm for exercise. 

Choose gear of a lightweight fabric that wicks away sweat in colors you love and supportive shoes, and your workouts will be more comfortable.

You don’t have to spend a fortune, but splurge a little if you can.  Think about it – most of us have spent big bucks on shoes or clothing that rarely see the light of day.

On the other hand, you likely wear your workout gear several times a week.

Choosing high-quality items that last rather than cheap ones that often need replacing makes sense.  And if they fit well and make you happy, you’ll be keener to exercise.

Accessories such as a pedometer, heart rate monitor, or a training app can boost motivation if you’re bored with working out.  They also make tracking your progress and setting new fitness goals easier.

• Set new goals regularly

Assess your fitness goals and make new ones as your fitness improves.

Setting attainable fitness goals is an excellent way to challenge yourself and beat exercise boredom.

If you’ve been hitting the weights for what feels like forever, consider taking up a new class at the gym or trying an outdoor activity.

Rather than pounding the pavement or running on a treadmill every day, add in cycling, swimming, or rowing for some variation.

Get creative with bodyweight exercises such as Burpees or Lunges, or try my 28-day Squat challenge.

Setting achievable goals will allow you to stay focused and motivated to achieve your desired outcome.

Celebrate successes and plan how you will reward yourself when you reach them.

For example, if you’re trying to lose weight, set a goal of losing a certain number of pounds by a specific date and then pick out something special to reward yourself with when you meet it.

This could be a night at the movies, a new sweater, or anything you like, but steer clear of food treats.

• Make your goals known

Posting your fitness goals on social media is a surprisingly effective way to help combat exercise boredom.  Going public will help keep you accountable, making you more likely to stick to your fitness program.

You can also announce your plans to family or friends.  However, it is easier to ignore the teasing of people we are close to.

But for some reason, not following through can make us feel we’ve failed, something we don’t want to do in front of online friends.

This is especially relevant if you are following fitness-related profiles.

Post your accomplishments.  Not only will this keep you on track, but your online friends will also often respond positively, further boosting motivation.

• Enlist a workout buddy

Exercising with a training partner can be more fun than working out alone, and it’s harder to skip workouts when your friend is waiting at the park for you or due to turn up on your doorstep.

Just be sure your pal’s fitness level, goals, and motivation are similar to yours.

This way, you won’t be discouraged if they are a lot fitter than you.  And you are unlikely to “enable” each other to skip workouts.

Formulate a workout plan and schedule before you start working out together, and make some rules.

For example, only canceling if there’s a really good reason.

Including friends or family in your fitness plan will also provide some friendly competition.

Having someone to cheer you on when the going gets tough is invaluable.

If you can only exercise with your buddy once or twice a week, regularly catch up by phone or online, sharing your progress and noting your future goals.   You can even enlist a second training partner.

Participating in a team sport is another option that will help keep you on track.

• Register for a fun run or other group fitness activity or challenge

Fun walks or runs and other group fitness activities, some of which are charity focused, can go a long way to alleviate exercise boredom.

If your motivation is waning, teaming up with a group of people passionate about supporting the same cause as you can immediately reignite your enthusiasm.

Register early if possible, and you will have something to work towards.  (If you know you’ll be doing a 5-mile walk, you’ll be less inclined to slacken off in the weeks leading up to it.)

Join the challenge with a friend/friends, or go it alone.  I recently did the latter, joining an animal welfare walk.  Some people took their four-legged buddies.  Everyone had a blast, and I can’t wait for the next walk.

• Hire a personal trainer

Some years ago, when I was especially bored with working out, I booked two sessions with a personal trainer.

The trainer assessed my fitness and goals and tailored a workout plan to get maximum results.  Four workout plans, in fact, so I was able to gradually increase the intensity over time and move onto a different workout every three months.

I did exercises I’d probably never have done on my own.  (Some I didn’t even know existed!)

If you aren’t in a position to hire a trainer, see if there are any outdoor group classes near where you live.

While you won’t necessarily get one-on-one attention, outdoor group classes can be just as effective as hiring a personal trainer and a lot cheaper.

Another option is to take an online fitness class that offers real-time feedback from qualified trainers.

This can keep you motivated and provide structure on days you struggle to muster the enthusiasm to work out alone.

Alternatively, download an app that provides guided workouts with detailed audio instructions.  Many provide access to online support from trainers and a forum with other exercisers for additional motivation and support.

Final Thoughts on Getting back Your Enthusiasm When You’re Bored with Working Out

Exercise boredom can sap your motivation and make working out seem like more of a chore than an enjoyable activity, making it easy to fall into a workout rut if you’re sticking to the same routine day in and day out.

Diversifying your fitness regimen can help keep things fresh and enjoyable and prevent you from hitting a plateau.

If you try the above tips and are still bored with working out, don’t give up.  Think about all the effort you’ve put in.  Do you want to throw that away and then have to start again from scratch?

If all else fails, think outside the square.  The only limit is your imagination.

If you have a baby, push them around your neighborhood in their stroller.

Take your dog for long walks or your neighbor’s if you don’t have one.

Dance to fast music in your living room.

Grab a friend and a pair of roller skates and hit the street or local skating rink, or jump on a trampoline.

These are all activities that will burn calories and help keep your fitness up until you feel like getting back to your usual workouts.

You may also like to read How to Start Exercising Again, or for the First Time, and Stick with it.