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how to stay motivated

How to Stay Motivated in your Bodybuilding Journey

how to stay motivated

The road to bodybuilding is not an easy one. It requires not just your physical strength. You must also be mentally and emotionally strong. Amidst the long hours of high-intensity workouts and the strict diet, it’s easy to get lost in your journey. The thought of putting down your barbell for good and just walk out of the gym can be so tempting at times.

What happens when you lose the drive that fuels you to start your bodybuilding journey? Will you just give in to the temptation and walk away?

You have worked so hard to get to this point. Quitting will never be an option. Follow these helpful tips below if you feel that your motivation is being tested:

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Write Down Your Goals

Starting your bodybuilding journey without a goal in mind is like going on a long drive without a clear destination in mind. You drive mindlessly for hours and yet you will never get to your destination. Eventually, you would run out of fuel and get stuck in a deserted road.

The first thing that you must do is to set a goal. Make sure that this goal is realistic and doable. Start with small goals and adjust them to a bigger one as you go along.

Now that you have a goal, the next step that you must do is to write down that goal.

Write it in your journal or on a small post it and stick it to your bathroom mirror. You can even write it down on your mobile phone’s note app. Write it where you can always see it.

When your goal is always visible, it gives you a clear perspective of where you want to go especially when you feel that you’re about to get lost.

Create a Vision Board

Why is the vision board important?

It gives you a visual reminder of what you want to achieve. It helps you stay focused and on track. Without a vision board, you may get lost since you don’t have a visual reminder of your goal

So how do you create a vision board?

First, write down your vision either short-term or long-term. Make sure that it’s clear and specific. Next, look for pictures that clearly represents your goals. A picture of Arnold Schwarzenegger is a great example. Then, pin those visuals to your board.

Now that you have made your vision board, it’s time to work to make that vision a reality. Take a few minutes to look at your board every day. You will be able to perform better at your workouts because you have a daily visual reminder of what you would want to achieve in the long run.

Make Every Workout Fun

Fun is the last thing that pops in our mind when we think of bodybuilding.

I mean, lifting those heavyweights certainly don’t sound like fun, does it?

You will be having a hard time looking forward to your gym day if you’re only thinking of it as a place where you torment your muscles. It’s hard to continue doing something when you’re clearly not enjoying it.

So how do you transform every workout to F-U-N?

Here are some of the tips to make your workout session enjoyable:

  • Exercise with a friend
  • Download some fitness apps
  • Pump up your playlist volume
  • Try working out outside
  • Track your progress
  • Get competitive against a workout buddy
  • Try a new workout plan or routine
  • Reward yourself
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Make Fitness a Part of Your Daily Routine

If you’re aiming to build muscle, it’s a must that you spend an hour or two at the gym at least 3 times a week.

But it doesn’t mean that you will only be physically active on your gym days. You don’t have an excuse to just sit in front of your TV all day on those days that you’re not supposed to go to the gym.

It’s easier to keep on track with your bodybuilding goals if you make fitness a part of your everyday life. You don’t really need big movements like lifting weights every day. Creating small habits that gear towards your fitness goals can go a long way.

Instead of taking the elevators, why not use the stairs? Instead of parking right in front of your destination, why not park a few meters away and walk the rest?

Once you make a conscious effort to fitness every day, going through hours of intensive training at the gym will be easier.

Find Support From Friends or Other Gym-goers

Things are always easier when you have someone to share it with.

This also goes the same for bodybuilding. It’s easier to hurdle long hours of high-intensity training when you have a gym buddy. You’ll be able to push yourself a little harder when there’s someone that is motivating you. You’re less likely to miss on your workout when you have a buddy that won’t stop bothering you unless you pack your gym bag and go.

Reward Yourself in Every Small Achievement

We’re motivated to work harder and perform better when we are rewarded. I guess we never lose a kid in us who feel giddy and excited whenever we receive a present or a reward.

Don’t go shy on rewarding yourself, regardless of how small your accomplishments are. You don’t need to spend a lot of money on these rewards either. Small things are enough to keep you fueled and motivated.

Whenever you reach your goal for the week, treat yourself. Whenever you have achieved a new milestone, buy yourself a small present.

These little things are enough to keep your motivation burning.

When Discouraged, Remember How Far You Have Come

Always revisit your vision board whenever you feel burned out and demotivated. Think of all the hard work that you have endured whenever you feel like giving up. Surely, you have come a long way and you don’t want all those hardships to just go to waste.

Always remind yourself of your goal and how far along you are until you reach that goal.

No one says that bodybuilding will be easy. But all of your hard work will definitely pay off as long as you persevere. Whenever you feel like throwing the towel, think of these motivational tips to keep you grounded and focused.


How To Get Motivated & Stay Motivated!. (2019). Retrieved from


Stoppani, J. (2019). 6 Ways To Stay Motivated To Train. Retrieved from

The Secrets to Bodybuilding Motivation in the Gym (You Can Do It!). (n.d.). Retrieved from

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