Struggling to stick with your workouts? You’re not alone.
Even if you know exercise is good for your heart, joints, and mental health, it can still feel like a chore.
That’s because motivation isn’t just about knowing the benefits—it’s about feeling internally driven to move your body.
In a recent Washington Post column, sports medicine physician Dr. Jordan D. Metzl shares how people can finally stick to a routine by prioritizing fun, community, and small but powerful habits.
Here’s what the science says about building momentum, and how to find motivation that actually lasts.
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Find joy, not duty, in movement
One of the biggest mistakes people make is treating exercise like a punishment or prescription.
“To stick with an exercise routine, you need to find internal motivation,” writes Dr. Metzl. “And the key to that is choosing exercise you actually enjoy.”
That might mean forgetting about running or weightlifting if those don’t excite you. Instead, consider alternatives that feel more like play — pickleball, dancing, rock climbing, or even trapeze classes.
Why ‘fun’ matters more than ‘fitness goals’
Research backs this up. In a small study where adults were split into “traditional” versus “fun” exercise groups, only one group stuck with it: the fun group.
These participants had more say in how intense their workouts were, received more positive feedback, and participated in group-based formats. Not only did they enjoy their sessions more, but they also exercised more frequently and for longer durations.
This simple idea—enjoy your workout, and you’ll keep doing it—holds up for nearly every lifestyle. Science suggests the emotional experience during a workout strongly influences whether that habit sticks around.
Build habits with momentum, not motivation
Changing your lifestyle is hard, no matter how excited you feel in the beginning.
“The hardest part of any behavior change is getting started,” says Metzl. He likens it to flipping a tractor tire—you struggle just to lift it at first, but once it’s moving, the momentum does the rest.
According to habit formation research, it takes about three months on average for exercise to feel automatic. That means persistence matters more than perfection. Missing a day won’t derail you. Giving up entirely will.
Your triggers: accountability, money, or peers?
Everyone responds differently to motivation cues. Finding yours can dramatically increase follow-through.
Some people thrive on financial accountability, like paying for classes in advance. Others are more consistent when scheduling workouts with friends.
One patient of Dr. Metzl’s sets himself up for success by using locker room logistics. On his way to work, he puts his gym bag in a day-use locker. Since the facility tosses leftover belongings by nightfall, he has no choice but to return. No excuses.
This kind of self-imposed rule forces follow-through, even on low-energy days. It’s a clever hack—and it works.
Start small and ditch the pressure
The biggest gains often come from the smallest efforts—especially early on.
You don’t need to sign up for a marathon, join a CrossFit box, or post your goals on social media. Instead, focus on something that feels doable—and even better, enjoyable.
According to Dr. Metzl, one woman he worked with was a busy mom of three who hadn’t exercised in a while. After breaking her ankle, she realized she wanted to focus on her health. Eighteen months later, she ran her first 5K with her daughters. Three years on, she’s still going strong.
Change didn’t start with a rigid plan. It began with a decision to move, then small, consistent action.
Use community as a secret weapon
Whether digital or in person, surrounding yourself with active people can boost your consistency.
Numerous studies show that physical activity is contagious. If your friends are moving more, chances are, you will too.
This doesn’t necessarily require an in-person gym crew. Fitness apps, online running clubs, and even progress badges can provide just enough reinforcement to keep you going.
If you enjoy the social aspect of movement—even if it’s just a friendly competition on Strava—you’re far more likely to stay in the game.
Final thoughts: turn exercise into who you are
The end goal isn’t perfect form or hitting a weight-loss target—it’s making movement part of your identity.
With time, those workouts won’t feel like chores. They’ll just be something you do, like brushing your teeth or making coffee in the morning.
Dr. Metzl’s upcoming book, “PUSH: Unlock the Science of Fitness Motivation to Embrace Health and Longevity,” offers deeper insights into how anyone—regardless of age or background—can make this shift sustainable.
And if you’ve been waiting for the right moment? Maybe this is it.
