7 Motivating Gym Tips for Beginners

Getting started with a new fitness routine? Sometimes, that's the easy part! The real challenge is maintaining motivation and consistency over time. 

Studies show that most gym-goers know having a workout buddy helps them stay committed to their fitness routine. But what else can you to keep yourself motivated throughout your journey?

Below, we’ll unpack three simple strategies for anyone feverishly wondering how to get motivated to work out. By understanding your why, setting a plan, and tracking your progress, you can increase your gym motivation, build consistency, and achieve a healthier, happier you!

And because we know it’s easier with a bit of help, don't be afraid to seek out assistance or advice at your local Planet Fitness from uplifting and motivating team members.

The importance of consistent gym motivation

Do you find yourself wondering, "How can I motivate myself to work out?" You're not alone!

You might already be familiar with the many advantages that come with physical and mental health. (Why else would you be looking for encouragement to get started in the first place?)

But keeping the benefits of regular physical activity in mind can actually help boost motivation, so it’s worth a quick review. 

Because if you can maintain your motivation, you’ll not only enjoy the physical benefits of exercise like boosted heart health and muscle strength but also the mental benefits from the endorphins your body releases. (Hello, natural stress reliever!) And, of course, exercise increases energy levels and lowers weariness by regulating sleep patterns and improving sleep quality.

And these benefits aren't just for the here and now. As you steadily build your routine, regular movement can improve your health long-term. Your future self will thank you!

Plus, there's never a bad time to get started. Whether you adopt a regular exercise routine early or a bit later in life, prioritizing movement increases balance and strengthens your bones and joints, which is important as you age.

So, keeping that motivation high is undoubtedly worth the rewards. While we could go on about the benefits that enhance your overall health and happiness, let's dive into how to motivate yourself along your wellness journey.

3 Simple Steps for Motivation

Reaching your fitness objectives requires more than simply a desire to get healthier—it also calls for a disciplined strategy and constant drive. Here are three of our favorite, simple techniques you can get started with to make you unstoppable! 

1: Have a "Why"

Start by determining the deeper motivation behind your fitness quest. Aka, your "why." This will be a vital source of inspiration when you get busy or feel sluggish and want to skip the gym.  

In finding your "why"—the underlying reason you want to take better care of your health—consider what motivates you to go deeper and pinpoint your objectives, such as building strength or reducing stress. Your why should push you toward a balanced approach incorporating various activities, a healthy diet, and enough sleep to prevent boredom and burnout.

To stay motivated, you must see yourself succeeding in a tangible way, whatever that looks like to you—whether carrying the groceries in without huffing and puffing or running a marathon. Then, with the image in your mind, keep a constant eye on your development and make necessary adjustments. Remain inspired by remembering your "why" at difficult times—celebrate minor victories along the way to show appreciation for your efforts and adjust your objectives as you progress and your goals change. 

2: Make a Plan

Creating a realistic fitness plan involves choosing a regimen that fits seamlessly into your lifestyle. It's important to understand what works best for you!

First, decide how many days per week you can commit to working out, and plan your gym commute to fit your daily schedule. Determine your workout splits, such as upper/lower body or full-body workouts, and allocate specific durations for each session. 

But it’s not all go, go, go! You should also schedule rest days to allow recovery and ensure flexibility in your plan to accommodate unexpected changes.

The good news is: just because you have a plan doesn’t mean you can’t be flexible. Consider combining multiple activities to keep your workouts exciting and target various muscle areas. Join classes or ask fitness experts for advice to offer structure and support. By sticking to a workout plan while mixing up your activities and approach over time, you can build a fitness habit that leads to long-term success and improved health.

3: Write it Down

Pics, or it didn’t happen! Ok, you don’t have to take pictures, but documenting your work somehow is extremely motivating.  So, having some sort of fitness journal or tracker is essential to long-term success.  Because we'll let you in on a little secret: writing your goals down can increase the likelihood of achieving them!

You can write down motivations for wanting to get healthier and feel better. Describe your workout days, splits, and other data to provide depth to your fitness strategy. Use a calendar to schedule your workouts. Track progress by keeping a workout log, which can help monitor improvements and keeps you motivated.

But writing doesn’t have to be literal pen and paper to count. Any type of tracking will do, so take advantage of a free fitness app to track your workouts and progress to easily see your gains. Update your progress regularly to stay motivated, and periodically review and adjust your plan and goals to ensure they remain relevant and achievable. 

Overcoming Challenges: How to Motivate Myself to Work Out

We know why we want to stay motivated, but that doesn’t make setbacks any easier. Some days, the gym seems too far, and you can’t convince yourself it’s worth it. That little voice in your head threatens to win once again. Don’t give in!

One way to preemptively prepare yourself for the low-energy days that are sure to come is by setting manageable goals, making your fitness journey both less overwhelming and more attainable. 

Small steps lead to habits and progress, as gradual improvements are easier to maintain and reduce the risk of burnout. Consistent small actions help build long-lasting healthy habits, while frequent small achievements keep motivation high.

Focusing on workout consistency over workout intensity emphasizes regular effort over sporadic, extreme efforts, ensuring steady progress and long-term success. This strategy lets you accomplish your exercise objectives while keeping your program enjoyable and balanced.

Give yourself grace, and make adjustments as needed. Visualize your success for how to stay motivated to workout, and celebrate even the smallest victories to recognize your hard work.

And, of course, seek out the encouragement and accountability of fitness communities, your friends, and family. Explore motivational quotes, and always remember to keep your “why” in mind. Ultimately, use your reasons to maintain long-term commitment and transform your aspirations into tangible results, achieving a healthier, stronger, and more confident you.

In a Nutshell: How to Stay Motivated to Workout

Starting your fitness journey is an essential step toward better health. But keeping that fitness journey on track is another subject entirely. Maintain your motivation and consistency throughout your journey by knowing your "why," creating a practical plan, and monitoring your progress along the way. Mindfully document the reasons behind your fitness goals and develop a plan that fits your lifestyle. Then, use a calendar to schedule sessions and set specific, written goals.

Along the way, track workouts with a fitness app—like the free PF App—and monitor your progress regularly, adjusting your plan as needed. Celebrate milestones to stay motivated and remember your deeper reasons during tough times. By following these steps, you can overcome challenges and achieve your fitness goals, transforming into a healthier, stronger you. 

Read more about how to get motivated to workout or download the free PF App to start your fitness journey today. 

The shoulder muscles. Often overlooked and underused, these muscles hold a ton of tension for most of us, especially with so many hours spent hunched over our computer and phone screens.

That’s why exercising your shoulders is essential to achieve a balanced upper body, alleviate stress, and avoid long-term issues like the dreaded "tech neck." Having strong shoulder muscles not only improves your posture but also supports a lot of common daily activities. 

This beginner’s guide will explore the benefits of shoulder workouts, the major shoulder muscles to target, and the best exercises to kickstart your journey to stronger shoulders. 

Don’t feel like you have to face your fitness journey alone. Find a local gym for support and expert guidance when you need it.

Benefits of Shoulder Workouts

Shoulders work hard from morning to night, whether you’re lifting objects, playing catch, or just trying to sit up straight. That’s why doing exercises specifically focused on your shoulder muscles are fundamental for anyone looking to achieve a balanced upper body. Spending time strengthening these muscles brings a ton of benefits, a few of which include longer-lasting mobility as the body ages and the ability to lift heavy objects without a second thought. What more could you ask for? 

What are the Major Shoulder Muscles?

Your shoulder joint is a remarkable structure known as a ball-and-socket joint—just like the hips—which gives your shoulder a wide range of motion, allowing for movements like rotation. The ball-and-socket also allows extension and flexion, which is just a fancy way to say movements that extend away from and flex toward the body.

In order to provide this exceptional range of motion, shoulders are made up of many muscles working together, including:

• Rotator Cuff: You’ve likely heard of this area, but what is it? Made up of four separate muscles, the individual parts of your rotator cuff work together to perform overhead movements—like lifting objects or reaching upward—and movements that involve rotating the arm, such as throwing a ball or swinging a racket.

• Rhomboids: Nestled between the shoulder blades, the rhomboid muscles work tirelessly to retract the shoulder blades, aiding in posture and shoulder stability. These are the muscles that weaken when we're hunched over our screens!

• Trapezius: The trapezius muscle—sometimes called your traps—across the upper back and neck help maintain your posture. Your traps are used in subtle everyday movements like turning or tilting your head as well as shrugging your shoulders.

• Deltoid: At the top of the shoulder, the deltoid muscle works hard to stabilize the shoulder joint and lift the arms in various directions, including forward, sideways, and overhead movements.

One simple body part with a lot going on! Altogether, these muscles form the complicated network that supports the shoulder joint. Adding targeted exercises to your routine can improve the strength and stability of each part of the shoulder for a wider range of motion and function.

8 Best Shoulder Exercises for Beginners

There are many examples of shoulder exercises to choose from, but not all are the perfect fit for beginners. It’s important not to get too complicated too quickly. Here are eight of the best shoulder exercises for beginners to add to your routine using strength machines, dumbbells, or your own bodyweight: 

1. Dumbbell Shoulder Press

The dumbbell shoulder press is an exercise that covers a lot of area, including the shoulders, triceps, and elbow joints. As with all the exercises we explore today, always begin with a lighter weight than you think you can handle in order to perfect your technique first!

First, begin in a seated or standing position with your spine straight. Grip dumbbells with an overhand grip, palms facing down. Then, bend the elbows and bring hands to shoulder height, rotating the palms. Push dumbbells up until arms fully extend overhead—bring the biceps close to your ears. Finally, pause briefly at the top to maximize muscle engagement and slowly return dumbbells to the starting position.

2. Shoulder Press Machine

A great option for your workout routine is the shoulder press machine. To begin, adjust the weight and adjust the seat to a comfortable position with flat feet and your back against the seat. Hold the handles with relaxed palms with arms bent at 90 degrees for stability and control. 

Keep core muscles engaged throughout the exercise. Push upward until arms fully extend overhead. Pause briefly at the top. Then, lower the handles back to the starting position. 

3. Smith Machine Shoulder Press

The Smith Machine Shoulder Press may look intimidating initially, but you just have to know how to use it. Adjust the incline bench to a 90-degree angle and position yourself beneath the bar 6 inches from your nose for optimal range of motion. Maintain a straight back against the bench for spinal alignment and stability. 

Remember to keep the elbows forward to avoid being too far back on the bench. Tilt the bar backward to unlock, then lower the bar to the upper chest, allowing elbows to bend naturally. Finally, press the bar upward to raise the weight back to the starting position. Pause briefly to engage the shoulder muscles before gradually lowering the bar back to chest level.

4. Arm Circles

You probably recognize this exercise. A long-standing favorite, begin standing upright with feet shoulder-width apart to establish a stable base. Raise the arms until parallel to the ground, aligned with the shoulders and palms facing down. Initiate movement by making small circles with the arms. As you continue, gradually increase the size of the circles while maintaining control and stability throughout. 

This isn’t about speed! In order to make this simple move most effective, focus on feeling the stretch in your shoulder muscles as you perform the arm circles, allowing for a gentle and controlled range of motion. Adjust the size and speed of the circles based on your comfort level and flexibility. This exercise can help improve shoulder mobility and flexibility while also serving as a dynamic warm-up for upper-body workouts.

5. Dumbbell Chest Press

A version of the bench press, the dumbbell chest press, involves holding a free weight in each hand while lying on a flat bench. For stability, maintain contact with the surface at all times. 

Position dumbbells at each side of your chest, with elbows forming a 90-degree angle. Straighten the arms and raise the dumbbells above the chest while exhaling. Pause briefly to engage the chest muscles and inhale as you lower the dumbbells down, maintaining control throughout the descent. 

6. Cable Lat Pulldown

Find the cable tower in your gym to give the cable lat pulldown a try. While the seat may appear strange at first, you can easily adjust it to ensure comfort under the support pads. 

After adjusting to your desired weight, grab the bar with an overhand grip with your feet planted on the floor. If you’re not able to reach the bar while seated, just stand and grab the bar before sitting back down. Begin by engaging muscles in the lower back, leaning forward at a slight angle. Lower the bar to the chin, pause for a moment, then slowly raise the bar back up, maintaining control and resisting the weight pulling you back up. 

7. Cable Row 

While you’re at the cable tower, navigate to the cable row. Start by adjusting the weight to your fitness level and goals. Place your feet on the footrests and grasp the cable's handle. Propel backward using your legs, keeping your back straight and chest lifted. Pull the handle towards your chest, engaging your back muscles. Reverse the motion by extending arms and returning to the starting position. Repeat for desired repetitions, focusing on smooth, controlled movements.

8. Dumbbell Lateral Raise

For our final exercise, begin by holding a dumbbell in each hand with a normal grip, maintaining a neutral spine position, and engaging core muscles. Raise arms to the sides, creating a "T" shape with arms parallel to the ground. Avoid rotating the shoulders, focusing instead on engaging the shoulder muscles. Pause briefly at the top to fully engage your shoulder muscles before lowering the dumbbells back to the starting position.

Beginner Shoulder Workout Routines

With a list of stellar shoulder workouts to choose from, here are some quick examples of how to combine these moves into beginner shoulder routines. 

Incorporate these workouts into your regular routine, but be sure to take breaks and focus on a blend of upper body, lower body, and cardio throughout the week. And of course, you can always customize this in a way that works best for you using your favorite exercises.

Workout 1: Strength and Stability

Begin with the Dumbbell Shoulder Press, performing four sets of 8-10 reps to target the deltoids and triceps. Then, perform four sets of 8-10 reps to engage the chest muscles on the Dumbbell Chest Press. Next, complete three sets of 10-12 reps for the back and biceps on the Cable Lat Pulldown. Finally, conclude the first session with 3 sets of 15-20 reps of Arm Circles, both forward and backward, to promote shoulder mobility and stability.

Workout 2: Increase Muscle Mass

Start with 4 sets of 10-12 reps on the Shoulder Press Machine followed by 4 sets of 12-15 reps on the dumbbell lateral raise to isolate the lateral deltoids. Then, transition to the Cable Row Machine for 3 sets of 10-12 reps, engaging the back muscles. Finish the session with the Dumbbell Chest Press, performing 3 sets of 10-12 reps to further target the chest and triceps.

Workout 3: Endurance and Conditioning

Kick off the workout with the Smith Machine Shoulder Press, executing three sets of 12-15 reps to enhance shoulder endurance. Move to the Dumbbell Lateral Raise, completing three sets of 15-20 reps to promote deltoid endurance. Then, transition to the Cable Lat Pulldown for three sets of 12-15 reps, focusing on engaging the back. Finally, wrap up the routine with three sets of 20-25 Arm Circles—in both directions!—to maintain shoulder mobility and promote circulation.

For more shoulder workout videos and written guides, get started now for free on the PF App.

In the pulsating world of fitness, where every beat counts, your choice of music can make or break your workout. But the perfect gym playlist isn’t just about catchy tunes—though that certainly helps! The perfect gym playlist is about creating an experience that will take your energy, focus, and motivation up a notch.

So, whether it's a high-energy playlist to fuel your cardio sessions or a mellow compilation for post-workout cooldowns, the power to curate your gym experience is in your hands. After all, who knows you better than you know yourself?

Let's dive into the art—and science—of putting together the best workout songs for your gym playlist, ensuring every step, rep, and lift is synced to the rhythm of success.

What Makes a Good Workout Playlist?

A good workout playlist is more than a random assortment of songs—it's a carefully crafted ensemble designed to propel you through your workout. Consistency in vibes and tempo sets the stage, while a diverse collection of genres and artists ensures there's enough variety to keep you moving.

Whether it's the infectious beats that boost your heart rate or the uplifting lyrics that fuel your determination, the best workout songs are those that resonate with you on a personal level. Embrace the freedom to experiment and create different playlists for various workouts.

Want to make things even more interesting? You can always ask friends, fellow gym-goers or the helpful Team Members at Planet Fitness for playlist inspo that gives them that extra motivational push. You may open yourself up to new songs or music genres that you can add as part of your next workout!

How Can Music Enhance a Workout?

Music and exercise go hand in hand. The perfect distraction from a particularly grueling workout? Of course! But music also contributes to a more efficient workout. From keeping you focused to keeping pace, the right playlist can transform your everyday gym session into the ultimate experience.

Did you know the power of music is even backed by research? You read that right! According to an article from Scientific American, “Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer, and swim faster than usual—often without realizing it.”

Additionally, music stirs emotions, allowing the lyrics or a particularly invigorating instrumental break to boost your motivation and ultimately your stamina. Push yourself past your limits and hit those new personal records! As your heart beats in harmony with the rhythm, the increased blood flow will energize your body and your mind, making sure you're primed for peak performance.

Finding Your Gym Playlist Vibe

Just like fitness goals vary from person to person, so too do musical preferences. Whether you're a die-hard fan of hard rock or find solace in soothing classical melodies, there's a gym playlist vibe that's uniquely yours.

Don't be afraid to explore different genres and tempos until you discover what resonates with your unique workout routine. Check out resources like curated workout playlists and consider the beats per minute (BPM) of each track to tailor your selection to the intensity of your exercise. The goal is to find the perfect harmony between music and movement.

Cardio

A well-designed gym playlist is essential for maximizing performance and motivation during different workouts. For high-intensity cardio workouts like HIIT routines, you’ll want to choose songs with high-energy tempos and driving rhythms, such as pop, electronic dance music, and hip-hop.

Strength Training

For strength training, a strong, steady beat and powerful lyrics can be helpful to push you through your workout, with genres like rock, metal, and rap being popular choices. A BPM of around 120-140 is ideal for maintaining a consistent rhythm through your reps and sets and maximizing muscular endurance.

Yoga

A playlist for yoga and stretching should create a serene atmosphere that promotes relaxation and focus during your practice. Songs with soothing melodies, gentle rhythms, and calming vocals are ideal for these routines. Ambient, instrumental, and acoustic genres are ideal for yoga and stretching, providing a soothing backdrop for introspection and inner peace. A BPM of around 60-100 is ideal for the slow, deliberate movements of yoga and stretching.

Cool-Down

A cool-down and recovery playlist should reflect calm and tranquility, with soft melodies and gentle rhythms to help lower heart rate, reduce muscle tension, and promote relaxation. Lo-fi beats and chill-out music are perfect for these sessions, offering a peaceful soundtrack as your workout winds down.

By changing up your playlist depending on your routine, you can enhance your performance and mood throughout your workout—all while achieving your fitness goals! Don’t forget to have some fun with it too. Experiment with different tempos, genres, or songs to find the perfect combination to supercharge your workouts and push you past your limits.

Why is Workout Music Important?

Workout music isn't just background noise—though that can definitely be one of its functions. Instead, consider using music as a strategic tool to elevate your workout.

Because what’s typically the biggest problem when working out? The creeping feeling of pain and fatigue toward the end of a session. That’s where music comes in! It can distract you from the physical sensations you are feeling and push through the discomfort.

But distraction isn’t the only benefit. Music can alter your perception of time, making even the hardest workouts feel like they go by in a snap. With each beat, music can ignite your passion and determination, driving up electrical activity in your brain. Your body will actually sync up to the beat of your songs. The right playlist isn’t just about setting the vibe—it’s about taking your performance to the next level.

20 Best Workout Songs for Your Gym Playlist

While the definition of the "best" workout songs definitely varies from person to person, we have a few faves that we recommend for your next workout at home or in the gym. From anthems of empowerment to timeless classics, these songs pack a punch and fuel your determination with every note.

Throw a few of these upbeat and motivational gems onto your gym playlist:

1. Good As Hell by Lizzo

2. Push It by Salt N Peppa

3. I Don’t Care by Ed Sheeran ft. Justin Bieber

4. My Oh My by Camila Cabello

5. Blood, Sweat, and Tears by Ava Max

6. I Win by Lethal Bizzle ft. Skepta

7. Don’t Stop the Music by Rihanna

8. …Ready For It? by Taylor Swift

9. Jungle by X Ambassadors

10. Survivor by Destiny’s Child

11. Lose Control by Missy Elliott ft. Ciara and Fatman Scoop

12. Sweet Child O' Mine by Guns N Roses

13. All I Do Is Win by DJ Khaled ft. T-Pain, Ludacris, Snoop Dogg, and Rick Ross

14. Wake Me Up by Avicii

15. Pump It by Black Eyed Peas

16. Lose Yourself by Eminem

17. Sicko Mode by Travis Scott

18. Can’t Be Tamed by Miley Cyrus

19. Numb/Encore by Linkin Park ft. Jay-Z

20. Remember the Name by Fort Minor

For even more inspo, check out the specially-curated playlists on the Planet Fitness Spotify page, with options for whatever mood you’re in.

Planet Fitness Prioritizes the Tunes

At Planet Fitness, we know the important role music plays in motivating gym-goers, so if you forget your earbuds, don’t fret—we spend time creating perfect playlists for you to enjoy when you’re working out in the club. By playing a mix of genres and artists, we make sure there is something for everyone, from pop anthem fans to hip-hop enthusiasts and rock aficionados.

Plus, we know the importance of tempo in driving momentum and energy during workouts. That’s why Planet Fitness’ gym playlists cater to different exercise intensities and preferences. Whether you're seeking an adrenaline-fueled sprint on the treadmill or a steady rhythm for weightlifting, you'll find a song that syncs perfectly with your workout.

Planet Fitness’ Community Playlist

Yet, even with the diverse selection of tunes, PF understands that individual tastes vary, and what resonates with one person may not necessarily appeal to another.

If you want to get in on the action and have a say of what plays in the gym, download the Rockbot Request app to request music at select PF locations*! The right music can make all the difference.

In the symphony of sweat and determination, your workout playlist is the conductor that guides you through every set, rep, and stride. By curating a selection of the best workout songs tailored to your unique preferences and goals, you unlock the power of music to elevate your performance and amplify your results. So, whether you're pounding the treadmill or conquering the weights, let the rhythm of your playlist propel you to greatness.

Plus, with the convenience of the FREE PF App, getting started on your fitness journey has never been easier. Gain access to tons of resources, including workout guides, exercise tutorials, and on-demand workout videos featuring high-energy playlists to keep you motivated and inspired every step of the way.

With Planet Fitness by your side and the perfect soundtrack in your ears, there's no limit to what you can achieve. Let the beat drop, and let your fitness journey begin.

Find a Planet Fitness near you today.

*Amenities and Perks are subject to availability and restrictions. See home club for details.