Exercise Motivation Beyond Weight Loss | 2020 Unfiltered Reality

06 Jun

Motivation Must Be About More Than Weight

Keeping fit is more than physical—it's a state of mind.

https://www.sciencedaily.com/releases/2019/04/190430103459.htm

Yet despite what we know about the profound psychological benefits of exercise, too many of us still approach fitness with motivations rooted in external pressures rather than internal rewards. If you're struggling to maintain an exercise routine or find yourself constantly starting and stopping, it might be time to examine what's really driving your desire to move.

The Research on What Really Motivates Us

Studies show a consistent positive association between more intrinsic motives and exercise, according to research published in systematic reviews of exercise motivation. Individuals motivated by enjoyment and personal challenge are more likely to stick with their exercise routines compared to those driven by external factors.

Check out this revealing study that suggests how exercise programs' motivation needs to be about MORE than weight management: Ask yourself this: What do you LIKE to do? What makes you feel challenged and motivated to improve? Why do you want to make a change? Why not drop to and if you feel stronger?

The simple truth is if you don't like it or feel unsure about how to do it correctly, you are more likely to drift away. It's also important to note that helps you commit. Are you looking at this so you're more emotionally driven? Most people are on the spectrum between the two.

The Power of Intrinsic Motivation

Intrinsic motivation refers to people's spontaneous tendencies to be curious and interested, to seek out challenges and to exercise and develop their skills and knowledge, even in the absence of operationally separable rewards. When applied to fitness, this means exercising because you genuinely enjoy the process, not just the outcome.

One way many have found success is in learning an effective strength training routine. Remember, strength training is weight-bearing exercise. Results are literally measurable, by reps or weight moved, which tends to be encouraging. Those who engaged in resistance training and sport were more motivated by a sense of challenge than ill-health avoidance or weight management.

Individuals were more motivated by intrinsic reasons such as enjoyment, challenge, and stress management, exercised more frequently.

Why Weight Loss Motivation Often Fails

In short, if you want to start an exercise routine that is fun, challenging and stress reducing, try strength training. For many people the barrier to effective strength training is knowledge. If you are fearful of 'doing it wrong', seek out a deeply knowledgeable coach in a non-threatening environment. Skilled movement coaches are often found outside a big box gym.

Another benefit to working with a coach is having someone help you figure out where to start. Remember, most people shouldn't start out by grabbing a barbell and trying to squat. There are lots of questions like how motivation.

The Mind-Body Connection in Strength Training

Mental effort is a research-backed path to greater strength. The importance of being present and trying your hardest, rather than letting your mind wander, has significant implications for both physical results and psychological benefits.

Five themes linking gym-based resistance training and mental health and wellbeing were identified: (1) self-acceptance, (2) personal growth, (3) flow state, (4) social affiliation and (5) autonomy. Through engaging in resistance training, participants exercise self-direction and have the opportunity to develop positive relations with like-minded others.

Research-Backed Benefits Beyond the Scale

Strength training can improve self-confidence, build self-esteem, and improve body image. The mental health benefits extend far beyond physical appearance:

Immediate Psychological Benefits:

Women who worked out were able to improve their body image significantly, compared with those who did not exercise. The effect on body image was almost immediate and lasted a minimum of 20 minutes after exercise
Enhanced mood through endorphin release
Stress reduction and tension relief

Long-term Mental Health Improvements:

Strength training can reduce depressive symptoms for many people
Increased mental resilience and coping skills
Better stress management capabilities

Finding Your Personal Exercise Identity

If you want to figure out what works for you personally, start by thinking about this:

More specifically, research underscores the significance of aligning exercise with personal values and the supportive role of social environments in maintaining physical activity levels.

The key is discovering what makes you feel challenged and motivated to improve. Intrinsic motivations such as enjoyment and stress management were associated with exercising alone, while health-related motives were most commonly associated with exercising with a personal trainer.

Practical Steps to Shift Your Motivation

1. Identify Your Intrinsic Drivers

What physical activities have you genuinely enjoyed in the past?
When do you feel most accomplished after exercise?
What challenges excite rather than intimidate you?

2. Focus on Process Goals, Not Just Outcomes

Learn a new movement pattern each month
Aim to increase weight, reps, or duration gradually
Track how you feel before and after workouts

3. Create Autonomy in Your Routine

Targeting increased physical activity by increased intrinsic motivation has the potential to both increase physical activity and decrease sitting time. Choose activities you can control and modify based on your preferences.

4. Build Social Connections

Find a workout community or partner who shares your values around health and wellness, not just appearance goals.

The Bottom Line

Intrinsic motivation is a powerful predictor of long-term adherence to exercise and healthy behaviors. While external motivators like weight loss can provide initial momentum, they're often insufficient for sustaining long-term change.

The most successful exercisers find ways to enjoy the process itself. They discover activities that challenge them mentally and physically, provide opportunities for growth and mastery, and align with their personal values.

If you're tired of starting and stopping exercise routines, it's time to examine what's really driving your desire to move. Move beyond weight-focused goals and discover what makes you feel strong, capable, and alive. Your future self—both physically and mentally—will thank you.

This article reflects evidence-based approaches to exercise motivation. For personalized guidance, consider working with certified fitness professionals who prioritize intrinsic motivation and sustainable lifestyle changes.

If you want to figure out your starting point in a semi-private studio in Richfield MN or in a vitual coaching environment, Jonathan Watters, myself and the team at Elev8 Wellness would be honored to help you on your journey. More than exercise, motivation support is what we believe in. It is not the same for everyone, your journey needs to be personalized. Let's figure out how to help you dig in. #LetsGetStrongerTogether #LiveAwesome

Motivation Must Be About More Than Weight