Struggling To Work Out? Here’s How To Stay Motivated

obé team

If you’re struggling to stay motivated to work out, you’re definitely not alone. Staying motivated to work out can be a real challenge, especially when you’re tired, busy, or just not feeling it. But the good news is, there are simple, proven strategies that can help you stay consistent—even on your hardest days.

We spoke with obé member Nicole U. about how she stays motivated to work out, even when life is chaotic—and what it takes to build the kind of habits that actually last.

Here are 7 expert-backed tips to help you stay motivated to work out and build habits that last.

Understand What Motivation Really Is

Nicole keeps it real:

“The first rule about motivation? Don’t rely on it.”

She adds, “Motivation is built through habits.”

Motivation isn’t a personality trait. It’s a feeling—and feelings are unpredictable. One day you’re hyped to hit a Sculpt class. The next? You’re binge-watching Love Island with fries in bed.

That’s normal. The key? Build a system that doesn’t rely on your mood.

What works better:

✅ Systems > spurts of energy

✅ Triggers > to-do lists

✅ Tiny wins > grand plans

“Once your behavior becomes habitual, you perform it regardless of how you feel,” Nicole explains.
“Just like brushing your teeth, working out becomes automatic once it’s embedded into your routine.”

Try our Beginner Workout Series for quick, effective workouts that fit any schedule.

1. Give Yourself Permission to Do Less

If you’ve only got 5 minutes—do 5 minutes. That counts. And it often leads to more.

Nicole says:
“Schedule workouts you enjoy, that fit your energy, and work with your actual life. If you’re not a morning person, don’t schedule 6am classes.”

Your brain loves a quick win. Even short bursts of movement increase dopamine, your motivation and reward neurotransmitter.

Need a jumpstart? Try a class from our 5 Minute Fit Challenge or the 10-Minute Express Collection.

2. Decide in Advance—Not in the Moment

Waiting until 6pm to “see how you feel” almost always leads to a no. Your brain will choose the path of least resistance (scrolling, snacks, skipping it).

Instead:

Pick your class the day before
Add it to your calendar like a meeting
Set out your clothes the night before

Decision fatigue is real. Plan ahead to protect your energy.

3. Focus on the Feeling, Not the Finish Line

Instead of “I have to work out to lose weight,” try:

“I always feel clearer after I move.”
“This helps me sleep better.”
“My mental health needs this.”

Connecting movement to immediate emotional wins makes it easier to stay consistent—especially on hard days.

4. Build a Trigger Habit

Want to make your workouts stick? Pair them with an existing habit. Try:

Hitting play after your morning coffee
Changing into activewear post-meeting
Doing a quick stretch after your skincare routine

This is called habit stacking, and it’s backed by behavioral science. The fewer decisions you need to make, the more automatic the habit becomes.

5. Use “Just One Move” on Low-Energy Days

Here’s your fallback: just do one move.
One set of squats. One sun salutation. One minute of breathwork.

You’re allowed to stop—but you probably won’t. Starting is the hardest part, and once you begin, inertia works in your favor.

Not sure where to start? Try any quick hit from our 5 Minute Fit Challenge, or a low-impact restorative yoga class for a feel-good flow that doesn’t fry your nervous system.

6. Don’t Wait for Motivation—Create It

“Being consistent is the key to forming habits,” says Nicole.
“Keep showing up. Once you begin to identify as someone who works out, that identity becomes your motivator.”

The secret most people miss?
Motivation follows action—not the other way around.
That spark you’re waiting for? It shows up after you move.

7. Keep It Fresh and Fun

Refresh your schedule. Try a new instructor. Swap HIIT for Barre. Or explore our 10-minute filters for variety that fits your energy.Movement should feel like you. Make it your style, your pace, your vibe.

“Make it yours,” says Nicole. “Your style, your pace, your vibe.”

Final Takeaway

“Habits trump motivation,” Nicole reminds us.
“Getting started will feel uncomfortable. Even professional athletes face that. But once discomfort becomes familiar, it no longer stops you.”

Don’t wait to feel motivated. Just start.

👉 Start small.

👉 Keep it simple.

👉 Create consistency.

Consistency builds habits → Habits lead to progress → Progress powers motivation.

So next time you’re tired, busy, or just not feeling it?
Put on your leggings. Pick one move. Hit play. And let that tiny action carry you forward.

Need a push? Start with the 5 Minute Fit Challenge or check out the 10-Minute Express Collection to get moving today—zero pressure, all progress.