Comment garder la motivation à l’entrainement?

One of the main reasons people turn to my private trainer and kinesiologist services is the M factor for MOTIVATION! Initially (or even sometimes after a few years) it is very often to promote commitment and consistency in training. In fact, my clients make sure that they don't miss their health appointment as much as they do if they do it alone or hit the gym with a workout partner.nt.

I say it often: you don't need a kinesiologist to motivate yourself, but yes it helps! There are plenty of tips to make it happen on your own, but some basics remain. In the next few lines, I will share these great rules of self-motivation with you, in the hope that it can guide you and especially help you motivate yourself.

Step # 1: Know yourself well!

The first mistake people make is go for it! They go from a little or no active lifestyle to 3-4 or more sessions per week. Often times, I have to remind people who come to me that even great running athletes pick up gradually, alternating between walking and running after taking a break for a few weeks..

 Moreover, it is sad to see it, but many do not take into account:

  • their long-term schedule;
  • travel time;
  • preparation time;
  • or the impact on the people around them (family, spouse, co-workers).

Worse, they do not consider their needs (solitude, healing, socialization, etc.), their sporting past, their tastes or even their deep motivations. You have to know yourself well to choose activities that really suit you.

I suggest you ask yourself the following questions:

1) What is easy to add to the schedule that I would like to do about 3 times a week?

2) What physical activity has given me pleasure in the past Am I still able to do it safely If not, what other similar activity would be better?ux?

3) What activity can be supported by my family, friends or a group I know?

There are plenty of others (normally I spend about 30-40 minutes asking these types of questions), but these can serve as a basis for you.

To motivate or demotivate that is the question!

(-) What demotivates

  • Not planning enough transition time (for example: between leaving work and picking up the children from daycare).
  • Not setting aside time to eat without a screen (for example: taking lunch every day to train and having to eat in front of your computer or during meetings).
  • Almost exclusively favor training in the schedule and forget the rest (eg: cut quality time with the family, replace the only time when you go out together, etc.)
  • Always say no to unplanned activities, leaving no room for flexibility. This could cause social isolation or self-denial which could be detrimental in the long run.
  • Wanting to make up for time. If, for example, it's been 3 years, 3 months, or 3 weeks since you last participated in a physical activity, don't try to do it all in one week! The benefits will not be there and you are more likely to quit again for such a long period of time if you cause an unpleasant experience (eg too much muscle aches, a feeling of failure or inadequacy).
  • Rely on body weight to measure our progress. Instead, rely on training loads, running speed, technique, measurements, etc. In short, everything that motivates you, except the weight!

(+) What motivates

  • The 150-200% rule: if the training takes 45 min, allow between one hour and 90 min as a time slot for training and include the moments of transition / preparation.
  • Eat in front of your screen as little as possible. This is equivalent to: taking more time at lunch to work out AND eat (ex. 1h30) OR work out at lunchtime only once or twice a week.
  • Plan for the unpredictable (or almost!) Try to keep a few plans in the bank if your training does not go as planned (eg doing a shorter training session, changing the type of training, planning an alternative time slot. ).)
  • Have fun in the chosen activity! If it's fun, it makes you want to do it again.
  • Cultivate introspection, get to know yourself and try new things while listening to yourself.
  • Surround yourself with people who have the health habits you are aiming for. As a human being, you are very easily influenced, so you have to know how to surround yourself well in order to persevere.

Lower motivation silence is part of the musice

At the start of fitness, motivation is in full swing; over time, it withers. This is usually when people panic and give up everything (you know that famous statistic that gym memberships only last 3 months). Today I am here to reassure you: it is normal! Being at the height of our motivation would probably be very boring and would not allow us to have multiple interests, that's why we have to learn to dose and go gradually.

We must therefore have several sources of motivation and vary our physical activities a little to stay motivated and balanced. For example, someone who LOVES long distance running should take time alone for some outings and do it with partner (s) for others. The person should also invest time in other types of cardiovascular (eg, intervals, short runs) and muscle training (strengthening, stretching) to reduce the risk of injury. She could also undertake a similar sport (eg cross-country skiing) or complementary (eg tennis) during certain seasons. The possibilities are limitless!


In conclusion, take the time to ask yourself the right questions, and make space in your life to gradually integrate your newfound interest. If you're not sure where to start or need a boost along the way, ask a motivational interviewing professional (eg, psychologist, some psychotherapists, nurses, and kinesiologists) to help you. This technique was first used by health professionals for addiction problems and is now used to build healthy habits.

Good motivation and good training!

For a video about motivation:

Article written by:

Claudia Labrosse
Kinesiologist certified by the Federation of Kinesiologists of Quebec (FKQ)

Link to the CHANGERensemble community 




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