#WorkoutMotivation #ExerciseAfterWork #EnergyToWorkout
Are you struggling to find the energy to hit the gym after a long day at work? You’re not alone! Many people find it challenging to muster up the motivation to workout after a full day of work. But fear not, there are plenty of tips and tricks out there to help you find the energy and motivation to get moving even after a tiring day at the office.
Here are some practical and effective strategies to help you get the energy to workout after your job:
## Prioritize your health and fitness goals
Before we dive into specific strategies to help you find the energy to workout after work, it’s important to first set your health and fitness goals. When you have a clear understanding of why you want to workout and what you hope to achieve, it can serve as a powerful motivator to push through any fatigue or lack of motivation.
### Set SMART goals
– Specific: Define exactly what you want to achieve
– Measurable: Establish metrics to track your progress
– Achievable: Make sure your goals are realistic and attainable
– Relevant: Ensure your goals are aligned with your overall objectives
– Time-bound: Set deadlines to keep you accountable
## Manage your energy levels throughout the day
It’s essential to manage your energy levels throughout the day to ensure you have the stamina to workout after work. Here are some tips to help you maintain your energy levels and avoid the post-work slump:
### Fuel your body with nutritious foods
– Eat a balanced meal with a mix of protein, carbohydrates, and healthy fats
– Opt for nutrient-dense snacks to keep your energy levels stable
– Stay hydrated throughout the day by drinking plenty of water
### Take short breaks to recharge
– Stand up and stretch every hour to prevent fatigue
– Go for a short walk outside to get some fresh air and sunlight
– Practice deep breathing exercises to calm your mind and boost your energy
### Get a good night’s sleep
– Aim for 7-9 hours of quality sleep each night
– Create a bedtime routine to signal to your body that it’s time to wind down
– Avoid screen time before bed to improve your sleep quality
## Find an exercise routine that you enjoy
One of the best ways to stay motivated to workout after work is to find an exercise routine that you genuinely enjoy. Whether it’s dancing, swimming, cycling, or weightlifting, choose activities that make you excited to move your body. Here are some tips to help you find your fitness passion:
### Experiment with different workouts
– Try out a variety of exercise classes to see what resonates with you
– Explore outdoor activities like hiking, biking, or running
– Join a sports team or group fitness class to add a social element to your workouts
### Set realistic expectations
– Start with manageable workout sessions and gradually increase the intensity
– Celebrate small victories along the way to stay motivated
– Listen to your body and rest when you need to avoid burnout
## Create a workout schedule and stick to it
Consistency is key when it comes to maintaining a regular workout routine. By creating a workout schedule and sticking to it, you can build a healthy habit that will help you stay committed to your fitness goals. Here’s how you can stay on track with your workouts:
### Plan your workouts in advance
– Block out time in your calendar for exercise sessions
– Set reminders or alarms to alert you when it’s time to workout
– Treat your workouts like important appointments that cannot be missed
### Mix up your routine to prevent boredom
– Try different types of workouts to keep things fresh and exciting
– Incorporate cross-training to work different muscle groups and prevent plateaus
– Challenge yourself with new exercises or fitness goals to stay engaged
## Seek support from friends or a personal trainer
Having a support system can make a world of difference when it comes to staying motivated to workout after work. Whether it’s a workout buddy, a group class, or a personal trainer, having someone to hold you accountable and cheer you on can help you stay on track with your fitness goals. Here’s how you can leverage support to boost your motivation:
### Buddy up with a friend
– Find a workout buddy who shares your fitness goals and schedule
– Hold each other accountable by checking in regularly and planning workouts together
– Celebrate milestones and achievements together to stay motivated
### Hire a personal trainer
– Work with a personal trainer to create a customized workout plan tailored to your goals
– Get expert guidance on proper form, technique, and progression
– Benefit from personalized feedback and encouragement to push past your limits
With these strategies in mind, you can overcome the post-work fatigue and find the energy and motivation to workout after your job. Remember, consistency is key, so stay committed to your fitness journey and celebrate your progress along the way. Get ready to crush your workouts and achieve your health and fitness goals like never before! 💪🏋️♀️🔥
Take a nap.
More people should take naps.
It is an inner fight for sure. I find that having a gym schedule and sticking to it works. It’s important to not try an “feel too much” and just go. Usually when I get going the tiredness disappears. A healthy snack at 3 also helps.
I work most of the day, come home and cook, sometimes I feel too tired to exercise but when I look in the mirror I get the motivation to work out.
I don’t go to the gym and just have a treadmill in a spare bedroom and that works for me.
I found the best way was to just force myself to go to the gym on the way home. 90% of the time once I started working out I’d find the energy.
If I went home first I knew I’d make an excuse not to go.
I look at it as which do I hate worse? Being at home, resting, and out of shape, or going to the gym, being tired, but being in shape? The former is worse, so I choose the latter.
Now, I go in the morning before work at 4:50am. It helps jumpstart my day, keeps me disciplined, and takes a lot of stress away. It’s hard work and takes a lot of commitment, but I’ll tell you this: **I’ve never regretted going to the gym after a workout when I didn’t feel like going, but I *always* regret not going when I skip a workout.**
Eat right and take pre workout. I also work part time at my gym so I essentially have no excuse to ever miss a workout because I’m already there at night.
I work out at 6 or 7am, before work.
I hear you. For me, getting to the gym was the real workout, although a mental one. Once there I loved it. It was easy.
A tip I learned that works for me. Tell no one you are training except anyone that has to know, loved ones etc.
At some point, someone else will say, you look like you’re working out. The after compliment glow, FUELS, getting to the next session and then some.
I work from 9-7 four days a week. I’m fortunate my office has a gym so I just take my workout clothes with me, change after shift, and get the workout in. I know once I leave I’m going to bed and won’t do anything in the afternoon before work. On my days off I try and prioritize getting it of the house for either a nice long run or to go bouldering.
It’s not really motivation so much as habit. If you can commit to two weeks, the time it takes to build a habit, you’ll find a rhythm that works and it’ll be easier to stick to it.
Zero motivation, 100% discipline.
Totally get the struggle. Unfortunately when motivation isn’t around, you have to just develop the discipline of doing it anyway. Can’t say I ever feel in the mood to go exercise after a long way of work – but I do it because it’s important to me, and I have goals.
Motivation gets you started. Discipline keeps you going. Good luck.
It helped me when I learned that motivation is just a feeling and I stopped caring about motivation. I was focused on discipline and it was something that has to be done.
I just want it really bad and you have to love it. It’s a part of my life and I want to be a gym goer even in the old age. It helps me to release stress and move away from my everyday world.
I do manual labor.
Workout in the morning.
I wake up at 5:30-6:00am to get it in.
Motivation is less important once you’re 8 weeks into a habit. I wake up and I’m at the gym before I’m ready to think about whether or not I want to be there. I’m there, I’ve got my plan, I’m doing it even if I feel like poop that day.
Get up early and get it done before work
Make it a habit. My day doesn’t feel complete without some form of physical activity, even on rest days I get my 30-40 minutes of walking.
You literally have to force yourself to do it at first so your brain makes actual physical connections to make a habit out of exercise.
I go with my bf – usually if I’m feeling a bit tired he’ll encourage me to go (sometimes by asking me to drop him off at the gym at which point I might as well go regardless).
When we’re in the gym we push each other quite a bit as well (“go on, just 5kg more!). We’re both listening to our own music through headphones at the same time so there’s not a lot of chit chat in between but I’ve found my workouts with a “gym buddy” are far more fulfilling than the workouts I have just on my own
You don’t need motivation. Just get in there and get it done.
I work an office job, so working out after is energizing and helps me de-stress. I think if you stick to it for some time, there will come point where you can’t wait to get to the gym.
If possible, try working out before work. It’ll build a good habit for the rest of your life. If you decide to get married and have a kid, then working out after work and putting them to bed is pretty impossible.
So get it done before you start the day.
I look forward to it everyday
I got dump.
It’s the mindset. The important part is showing up, even if for half hour. Once the adrenaline starts to flow, all downhill.
I don’t take a break, if I stop I’m not able to start again
It’s not motivation. It’s the discipline that takes me there. After doing it for a while I also feel more tired and have less energy when skipping the gym lol.
I just don’t sit down. I get off work and go straight to the gym. If I sit down I’m donw
I sit at my desk and use my brain for 8 hours a day. So taking an hour to be up and moving after work is easy.
I’m in the gym at 4AM before work. Less people and i very much enjoy the stillness of the early morning hours
Momentum. It’s hard dragging yourself to the gym at ANY time at first. But make that effort and soon you’ll want to go.
I work out on my lunch break, as the gym is just around the corner from my office. That way when I get home I can just relax. Other option is before work if I have a busy lunch that day.
I absolutely love lifting and it’s my core hobby, but I could never workout after work, too tired AND the gyms are way too busy then.
I’d start shaking up tour workout routine to make it more fun. That way, when it’s a choice between Netflix or working out, you’ll be more inclined to do the latter. This could look like introducing things like a 45-60 min power yoga class, new type of cardio that you’ve wanted to try, or even using a new workout app or enhanced spotify subscription.
I used to go everyday after work. Just got used to it I guess and after I warmed up I always felt better.
About 2 years ago i started to go during lunch and my god it is sooooo much better. I have a gym that takes 4 min to get to from my work. it usually takes me 1 hour and 15 min before I’m back at my desk.
I get home earlier and besides making dinner and doing chores or w/e I’m done for the day by 730/800 and can relax until bed.
I guess I’m fortunate that there is a gym that’s close, I can take a little longer during lunch (I do get to work at 730 instead of 800 though to sort of make up for the extra lunch time – I’m salaried so there’s no punching a clock) and I eat at my desk.
either go before work or go on your way from work… once you get home you will likely find way too many excuses to not go 🙂
I workout at all times during the day. You’re looking for motivation but motivation is an emotion that’ll come and go. You need discipline.
Now it’s not just “gragghh! Move weights no mattur wut!” It’s easier than that. Discipline is a habit which is learned like any other habit.
So what to do when you want to get started (or restarted?) with your workout routine? Make it EASY.
Too many people try to go all out- your typical new years eve resolutioner- and they end up failing and collapsing under the stress in about 2 weeks and binging like a mo fo.
Your not going to get your dream physique today, next week, or even next month. For the first week or two, move absolutely minimal weight. Make them akin to warmup sets that really don’t strain you whatsoever. When it’s light, it’s easy to do. When it’s easy to do you need only show up and go through the motions. Do that for about a week or two until the habit of working out and going to the gym is “normal” for you. Then you can steadily increase the weight or strain of the workout.
I wake up early to work out.
Workout during your lunch break
i dont
build discipline
You just have to do it until
Your body is so used to it that it feels empty without it.
I usually change in to my gym clothes before I leave for work. After work, I drive straight to the gym. No matter how I’m feeling, I walk into the gym and start my workout. Usually when I start to workout, I want to complete it. I’m here at the gym already, might as well do something.
You can try to rely on motivation most of the time, but that’s gonna fade. Make going to the gym a habit.
I either make plans to meet there with my gym bro or go immediately after work.
Don’t let yourself the option to not go.
Have a coffee, immediately have a nap… wake up feeling like hell, bully my self into the car, bully self to park up at the gym, bully myself into the gym, reluctantly get changed, sit on the mat doing the easiest exercise, and then im fine and feel better leaving two hours later.
No energy or motivation.. just discipline..
1) like another commenter said, I started going right after work omw home instead of going home then going to the gym. it helps me save time, avoid the peak hour, and helps me avoid making an excuse not to go
2) I only go twice a week, and my gym sessions are relatively short, but I make sure to be consistent. Going twice a week is enough for me as I’m not a gym rat and it’s still helping me keep fit, plus it still does wonders for my mental wellbeing and mood. the low frequency helps with the motivation to go
3) What keeps me motivated is that I know that once I start hitting the weights, my mood and energy momentum will start flowing – that is, my mood progressively starts to get better and my energy is ramping up. no longer feeling dead from the work day. All topped off with a lovely 15 min bike ride back home (which I always look forward to as well)
4) My GF back home loves it when I come back home sweaty from the gym 😀
My real answer: Just go. Doesn’t matter how hard you go at it or how light you do. Just go. Go to the parking lot and DO NOT SIT IN YOUR CAR UNTIL YOU ARE READY. Chances are you will not go in. If you want to mentally prepare, mentally prepare AFTER you’ve checked in. It’s easier to get going when you’re in there because you’ll end up convincing yourself, “I’m already here. Might as well…”
Sarcastic answer: Self-Loathing. Kinda. On the sarcastic part.
Depends on the job I guess, I’m in an office so having enough energy isn’t an issue haha
do you want to live forever?
I work 6 days a week sometimes pushing 60plus hours. Just gotta go, if u dont force urself ull never go and if i dont find time that evening after work ill find time in the morning to go before work. Sometimes i cant even get a full workout in im so exhausted but something is better than nothing at all
C4 immediately after I walk in the door, before I even put my work bag away. I’ve also been building up my home gym over the past 20 years, so I don’t have any excuse to not go…I’m already there.
Its why I workout in the mornings!!!
You don’t. Once I start to workout, I start to get some energy to carry me through the workout.