There are days when you crush your workout, hit that extra rep, or finish a class feeling like an absolute machine. And then… there are the other days.
The “I don’t feel like it” days.
The “everything feels heavy” days.
The “what’s even the point?” days.
Even the most dedicated lifters, runners, yogis, and fitness pros hit that wall. Motivation? Gone. Nowhere to be found. And that’s totally normal.
So what do you do when you're just not feeling it?
1. Recognise it's not failure
Feeling unmotivated doesn’t mean you’ve failed. It doesn’t erase your progress. It doesn’t mean you’re not cut out for this. It just means you’re human. And being human means energy levels shift — physically and mentally.
We are lucky to live in a time that real people are stepping up more and more on social media and showing that the obstacles we deal with are real for everybody. It’s more normalized now than ever, which I think leaves many of us feeling less isolated and like a failure.
2. Fall back on routine, not hype
Motivation gets you started. Habit keeps you going. We’ve all heard it a million times, and that’s because it’s 100% true. When the fire’s out, your routine becomes your anchor. Even if you don’t feel like working out, just starting (even small) can flip the switch.
Not feeling a full session? Cool. Do five minutes. Stretch. Walk. Foam roll. You’re still showing up — and that counts.
I’m a big fan of the saying “action creates momentum” You just might be surprised what you end up doing if you just show up for a quick walk.
3. Rethink the why
Sometimes we lose motivation because our why gets foggy. Maybe the goal you started with doesn’t resonate anymore — and that’s okay. Take a step back. What do you want your fitness to give you? Energy? Confidence? A mental reset?
Reconnect with the feeling, not just the outcome.
4. Switch it up
Boredom kills motivation fast. So if your routine’s feeling stale, try something new. A new class. A hike. A chill mobility session. Change your reps up. Fitness isn’t one-size-fits-all.
5. Rest - it's not as counterproductive as you may think
Sometimes the lack of motivation is your body whispering, “I need recovery.” Listen. Rest days aren’t slacking — they’re part of the training plan. They help you come back stronger, physically and mentally.
6. Get support
You don’t have to grind it out alone. Join a class, message a workout buddy, or just share how you’re feeling. Accountability helps, but so does community. Someone else has definitely been where you are.
As an added bonus, Gym It offers accountability in a number of ways.
- Our online coaching program offers an accountability service, where we check in on your training and progress twice a week and provide feedback and guidance
- Accountability checks for 4 weeks. Need an eye on you for a few weeks, let us know how many times you’re planning on training in a week and we’ll check on Friday – if we haven’t seen you we’ll reach out to see what’s going on.
Bottom line
Motivation is great — when it shows up. But it’s not the only thing that drives progress. Keep showing up for yourself, even if that looks different today than it did yesterday. Progress doesn’t have to be loud or perfect. It just has to be consistent.
And remember: even showing up on a low-motivation day is a win.
You’ve got this — slump and all.
