Don’t hate the gym, motivate yourself to keep training!

I used to hate the gym, but I’ve been working out consistently for five years. Everything changed when I found ways to move that I deeply loved, like lifting weights.

In my early twenties, I was categorically not a “fitness person.” I hated the gym because I thought it was boring and unpleasant. I only had an occasional session on the elliptical machine, which I didn’t enjoy but thought I needed to do to lose weight.

Now at 30, I work out five times most weeks and have been doing so for over five years.

What has changed?

First of all, my mentality. I stopped equating exercise with burning calories (which I now know is not only unhealthy but also ridiculous, since exercise only accounts for 5-10% of total daily calorie burn). Instead, I think of exercise as a way to improve my mental and physical health and to empower myself.

But the main game-changer for me has been figuring out what types of exercise I actively enjoy, rather than just feeling like quitting afterwards.

I just do sports that I enjoy

My main movement form is powerlifting, which I accidentally got into after trying it out on the job years ago. I wasn’t expecting to continue after that, but it was so much fun. I love it, and now I can lift 320 lbs.

Progress is slow, because exercise is part of my life, not my whole life, but having a relaxed attitude toward exercise helps me stay consistent.

When I started strength training, I didn’t kill at all. At first I lifted about 90 lbs while learning proper technique. After six weeks, I’d shed 220 pounds (thanks, newbie gainer!). Strength gains are slower the longer you lift, so I haven’t done such big jumps since, but I love how strong the power feels and I love seeing myself progressing, even if more gradually.

I also like netball, dancing and hiking. The main reason I’ve been constantly active for over five years is because I enjoy the activities I do. They don’t feel like a chore like running a lot. If you don’t enjoy it, you won’t stick with it, personal trainer Emily Ricketts told Insider.

“A lot of times, people put pressure on themselves to train a certain way because someone else is doing it and they think that’s the way they should train, or they think that’s the only way to get ahead,” he said. “In fact, there are many effective ways to move your body, moving it in the way that is most comfortable for you, this is how you will progress, because you will be able to pop constantly.”

Sometimes I don’t feel like going to the gym, but mostly I just keep going. Now it’s a habit a lot like brushing my teeth. Research shows that exercising at the same time each day is key to making it a habit.

“Just show up,” Ricketts says to herself and her clients.

“What I mean by that is show your body and mind any way you can that day. Take the stress out of a perfect performance, an hour-long workout, or a really long walk. Just focus on showing up, and doing what you can that day,” he said.

Make the exercise as easy as possible

A personal trainer and former US Special Forces trainer told Insider that the main problem most people face when trying to get back in shape is a lack of consistency. USA Mark Lauren.

When the cost of a behavior outweighs the reward—say, having to drive 30 minutes to the gym—it’s hard to stick with it, he says.

I’ve made exercising as easy as possible by joining gyms near my work or home.

I also plan ahead for when I go to work out. When things get busy, putting exercises in your journal ensures that life is less likely to take over.

However, I also don’t blame myself when I can’t do as many workouts as I want, because I think about my long-term progress.

Long term thinking facilitates consistency

Staying active is for life. There’s no end date, and when you think of fitness as something you’ll do forever, you know that not working out here or there isn’t going to make a huge impact on your long-term goals.

There have been periods in the past five years when I haven’t gone to the gym for weeks or even months, and I’ve worked out differently, less, or not at all.

Consistency for me doesn’t mean working out the same amount every week forever. This means doing your best or taking a vacation and then getting back on track.

It’s not about perfection.

I know that not every exercise is good. Sometimes I go to the gym and I don’t feel like it. I feel sluggish and weak. But knowing that sometimes it’s inevitable helps you to keep going and not give up. It is part of the procedures.

“It’s not about making every session perfect, or having every session every week,” Ricketts said. “It’s all about showing up and doing your best every single day.”

With information from the insiders