We all know the feeling…Monday has come after a long relaxing weekend, and you don’t want to get out of bed, let alone go hit the gym and do a workout. Monday workout motivation is tough to muster up, so we hope to give you some tips and tricks to deal with it. Finding the motivation to workout any day is tough, so what is it about Mondays that make it even harder?
In this article I’m going to talk about my personal experience when it comes to what makes Monday workouts so difficult, and most importantly, how to overcome that reluctance and get it done. I hope hearing my story ignites a fire within you and gives you that little extra push and preparation to keep those workouts going strong.
Monday Fitness Motivation – Why Does it Exist?
When Friday hits, I am very happy. I know that it’s the last day of the week I have to work, and I have the entire weekend in front of me to just relax and have fun. Whether it’s hanging out with friends, spending time with family, or participating in my favorite hobbies, the weekend is a much-needed reprieve from the hectic work week. However, when it comes to Monday, it’s the exact opposite.
When Monday comes, you know you have the entire work week in front of you, and that the best days of the week are the farthest away. You just had the time of your life getting to do the things you want to do over the weekend, and on Monday you realize there are at least 5 days of work headed your way. Not to mention, you could be hungover from your Sunday activities, or if you really like to party, from your Saturday activities still as well.
Noy only does the fact that the weekend is done start to sink in, but you realize you must muster up the energy to get in your workout. Sure, if you workout over the weekend, it might be a little easier to carry that momentum into Monday, but lots of people, including myself, like to enjoy a couple rest days on the weekend and take some time to enjoy life.
This is How I Stay Motivated
It’s not easy at all, and I am not super motivated 100% of the time, but I do manage to maintain a good workout routine throughout the week and always get my workout done on Mondays. The secret for me is to focus on having respect for myself and for my family.
As a 40-year-old man, my metabolism and health is on the decline, nothing can stop that because that is just the brutal truth about aging. So, I focus on the things I can control, and two of those things are eating and my workout routine. I choose what goes into my body, and I choose when and where I exercise. With control over these two aspects of life, I can maintain my physique and stay in shape. I respect myself enough to not let myself get fat. I respect my family enough to stay in shape, so they don’t have to be associated with a fat father and/or husband.
It’s not just about staying in shape to look good, but more importantly, staying physically healthy. I do cardio to strengthen the most important muscle in the body – the heart. I stretch and do weight training to prevent injuries, and so that my physical abilities do not limit the activities that I can do with my family.
Get it Done to Start the Fun
When you don’t get your workout in, there is always this dragging feeling in your mind that you haven’t done what you’re supposed to do. Everything just feels slower, and you are not able to enjoy yourself as much.
When you execute your workout on Mondays, it allows you to push through the rest of the day and week with ease. Once we know that the worst is behind us, it’s like a boulder gets lifted from our shoulders and we can be at ease. Use that knowledge to help you build the motivation to get your workout done. Knowing that your life is going to be more enjoyable after you work out, will help you smash your Monday exercise routine.
Monday workout motivation is about sticking with your routine no matter how hard it is. You have to remember that routines are easy to hold, whether it’s a good routine or a bad routine. If you skip one Monday workout, then you are more likely to skip it again, until finally having a Monday rest day becomes your regular routine.
Special Food Rewards
To add a kick to your Monday fitness motivation levels, you might also want to try the “special food reward” method. This involves allowing yourself to have a special snack or meal if you get your workout done.
No, you do not want to go crazy and completely overboard with your reward meal to the point where it cancels out your workout, but feel free to treat yourself to something you enjoy. Allowing yourself to enjoy a nice food reward for a completed Monday workout is a nice deal. Especially if you are doing weight training, your muscles are going to need calories and protein to grow, so perhaps you treat yourself to a delicious steak?
Activity or Leisure Rewards
Just like with the special food reward to help add Monday workout motivation, you can use an activity you enjoy too. Maybe you want to treat yourself to a nice lie on the couch while you cuddle up in a blanket and watch your favorite show? Go for it! If rewarding yourself with things you like to do helps you get your workout done, we are all for it.
This type of mental rule works wonders when it comes to getting things done. Another example would be if you want to sit down and read a book. To enjoy that relaxing leisure activity, you need to make yourself get your workout done first. It’s kind of like when you were a kid and your parents wouldn’t let you play with your toys or with your friends until you did your homework.
Routine Routine Routine
Instead of having to muster up some Monday workout motivation, you could live your life in a way where it’s already instilled in you. To do this, just make sure you have a set routine. Whatever people’s routines are, they tend to stick with them. If your routine involves working out every Monday, then it’s going to go against the grain for you to skip your Monday workout.
Studies show that it takes about 2 weeks to build habits, and the same applies to establishing routines. Whatever you want your routine to be, start hammering away at it and execute it for at least 2 weeks straight without any gaps. After that, it should become second nature to not even question whether you shouldn’t do something that is already a part of your established routine.
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