Lacking Motivation? Here Are 15 Tricks to Get You in the Gym

Building consistency in the gym is the key to progress. The tricky part is maintaining the motivation you need to stay on track. We get it—it’s hard!

That’s why we’ve created the ultimate guide to building consistency in your workouts.

Read on for over 20 of our top tips for maintaining consistency and motivation in your fitness routine.

Remember, consistency and dedication are the foundation for long-term success along your fitness journey. You’re not alone—find a Planet Fitness club near you for support and expert guidance when you need it!

Importance of Consistency in Achieving Fitness Goals

Workout consistency is crucial for achieving fitness goals for a few reasons. First, it sets you up to make progress, as regular exercise pushes you to improve over time. Second, consistency creates habits, making exercise a more repetitive part of your lifestyle.

As a result, workout consistency leads to strength, endurance, flexibility, or whatever you’re looking to improve. A regular workout routine also limits setbacks by keeping up momentum and motivation making it easier to turn fitness into a lifelong commitment.

That’s why it should come as no surprise that workouts consistency offers tons of health benefits that contribute to overall well-being and happiness. It’s the key to everything!

But that doesn’t mean it’s easy.

5 Tips for Workout Motivation and Consistency

We know it’s difficult to maintain anything long-term. But on the path of personal growth, there are ways to help us stick to our journey and unlock a feeling of success. Since fitness is a life-long journey, you’ll need to find motivation along the way that builds your determination so nothing can take you down!

Here are a few tips to build that strong foundation:

1. Set Clear and Achievable Goals

Fitness has no real “finish line,” so it can be difficult to see that you’re making progress unless you set clear and achievable goals along the way. Our human brains are wired to be working toward something, and when we achieve that something, we feel accomplished and proud of ourselves.

Just remember, it’s a marathon, not a sprint. Reaching your goals can take time, and it’s important to celebrate your accomplishments along the way.

Need some inspo to get you started? Here are a few of our favorite types of fitness activities and milestones to work toward along your journey:

• Running or Other Cardio: Set targets for completing running distances like a 5k, 10k, half-marathon, or marathon within a designated time frame. Aim to improve running performance by reducing mile time by a certain amount. If running isn’t your thing, that’s OK! Try incorporating walking into your daily routine, focusing on endurance and increasing your distance over time, or check out our Find Your Cardio Match program—free in the PF App—to find the perfect activity for you.

• Strength Training: Over time, challenge yourself while using strength equipment by increasing the weight you use by specific increments. Master bodyweight exercises like push-ups, pull-ups, or dips with a target number of reps.

• Flexibility and Mobility: Achieve specific milestones—like touching your toes or performing a split—to improve your overall range of motion and flexibility. Deepen stretches and increase flexibility in particular muscle groups to reduce pain or discomfort during physical activities.

• Functional Fitness: Set goals to perform a certain number of functional exercises, such as burpees, squats, or lunges, in a set timeframe to improve overall functional strength and endurance to help with everyday activities and movements. If you’re more advanced in your fitness level and journey, master challenging skills, like chin-ups, for continued skill development.

• Overall Health and Wellness: Improve markers of health such as blood pressure, cholesterol levels, or resting heart rate through consistent exercise and healthy lifestyle habits. Increase energy levels and reduce feelings of tiredness throughout the day by setting a goal to move for a certain amount of time each day.

Here’s the deal: setting and achieving clear fitness goals not only guides your progress but also creates a sense of achievement toward improved health and well-being. You got this!

2. Find Your “Why”

Having a goal is great, but to access your full fitness potential, it's important to find your "why." Maybe you want to improve your physical health or maybe . Your “why” is unique to you, as people find fitness motivation in so many different ways, including the search for things like:

• Physical Perks: Regular exercise can lead to many physical health benefits like improved heart health, stronger bones and muscles, and reduced health risks, while playing a key role in weight maintenance.

• Big Fitness Energy™: Physical activity can help combat fatigue, leaving you feeling more energized and productive throughout the day.

• Mental Mojo: Physical activity has been shown to reduce symptoms of anxiety, improve mood, and promote overall mental well-being.

• Quality Zzz’s: Regular exercise can help you sleep longer—and more peacefully—leading to a restful night and increased alertness during the day.

• A Little Brain Power: Physical activity can improve memory and concentration, contributing to better brain health and overall cognitive performance.

• Flexing and Flexibility: Regular workouts such as strength training and mobility exercises help build muscle and improve range of motion, enhancing your overall physical fitness.

• A Confidence Boost: Achieving fitness goals and mastering new skills can boost your self-esteem, improving overall well-being.

• BFFFs (Best Fitness Friends Forever): Exercise provides opportunities for social interaction and connection that can build a sense of community and support, whether through workout partners, group fitness classes, or local sports teams.

• The Long Game: Regular exercise is associated with increased longevity and a higher quality of life as you age, promoting overall health well into your later years.

Whatever your reason—or reasons—make it personal to you. This will keep you motivated when other things fall away.

3. Establish a Routine

Routine is the key to consistency. Ways to help cement a new routine are choosing activities you actually enjoy and allowing yourself to start small and build over time. You can also partner with a friend, family member, or workout buddy for support, accountability, and to track progress together. But whatever happens, remember to stay flexible and reward yourself along the way, even—maybe especially—when you make mistakes.

A well-established routine will serve as a framework for a lifelong commitment to yourself and your well-being.

4. Mix Up Your Workouts

Adding variety to your workouts is important for keeping your fitness routine exciting and effective. Alternating exercises prevents boredom, breaks lulls, and improves results. For instance, knowing when to switch to a new workout routine or focusing on different muscle groups on different days ensures balanced training and adequate rest. Switching activities—like swimming or trying various fitness classes— adds excitement. Embrace all the variety physical activity has to offer to stay motivated and committed to your fitness goals.

5. Accountability and Support

Accountability and support are important when working out because you have someone to help and encourage you.

• Find a Workout Buddy: Partnering with someone provides mutual encouragement, making workouts enjoyable and creating accountability.

• Join a Fitness Class or Group: Participating in group sessions offers camaraderie, motivation, and support from both peers and instructors.

• Tap Into a Personal Trainer: A trainer offers personalized guidance, motivation, and expertise in designing tailored workout plans.

• Use Fitness Apps or Wearable Devices: Technology can help you track progress and set goals, as well as provide reminders to boost accountability and motivation.

• Join an Online Community: Engage with online fitness groups for support, advice, and motivation from people with similar interests and goals.

• Set Up Regular Check-Ins: Schedule meetings with a buddy or trainer to review progress, set new goals, and address challenges.

• Create a Supportive Environment: Surround yourself with supportive sayings and people who encourage and motivate you to reach your fitness goals.

• Be Accountable to Yourself: Hold yourself responsible for your actions, decisions, and progress, staying committed and focused on achieving your desired results.

For even more inspiration, check out some of our other favorite workout motivation tips that keep you accountable and ensure you’re enjoying yourself on your unique fitness journey.

Consistency Improves Overall Health and Well-being

Keeping up a regular workout routine is important for your general health and well-being, in addition to helping you achieve your goals. Whether your aim is increased endurance, weight loss, or strength, a regular fitness regimen can help you stay on track with consistency in the gym or at home. It also improves your mental health by lowering stress and elevating happiness. Regular exercise leads to a happier, healthier life by boosting self-confidence as you reach goals.

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.

Looking to start your weight loss journey but need help knowing where to begin? We totally get it!

The great news is: you’re not alone. There are folks like you across the world searching for ways to kickstart their weight loss journey. The numbers don’t lie: a study conducted across 30 countries found that 95% of people want to lose weight to improve their well-being.

So, if you’re one of the millions looking for a well-rounded approach to health and fitness, you’re in good company. Planet Fitness is here to champion your fitness journey by sharing some of our favorite tips on your path to weight loss. Can’t wait to get started? Find a local PF club for support and guidance when you need it.

What is a Weight Loss Journey?

Starting a weight loss journey means starting a process of personal transformation, as the right mindset and motivation will take you well beyond just losing weight. That’s why it’s important to remember that the primary goal of any weight loss journey should be overall health and well-being, not just numbers on the scale.

Don’t forget that “fast” and “easy” are not words that go along with healthy weight loss. There are no quick fixes or healthy shortcuts to losing weight, and the journey requires a commitment to changing lifestyle choices. It may feel tough but remember that you’re tougher! Stay focused and remind yourself of your goals along the way.

A weight loss journey isn’t just about losing weight. It’s a process that can bring a change toward better, healthier habits by incorporating things like a balanced diet, consistent exercise, enough sleep, any relevant recommendations from your doctor, and stress management techniques into your everyday life. By making these adjustments, you can see improvements in your health and well-being for both your present and future self.

What Can You Look Forward to in Your Weight Loss Journey?

While overhauling your habits can be a challenge at first, the benefits you’ll see over time will be worth every bit of effort you put in. By focusing on your health and well-being throughout your weight loss journey, you can do things like:

• Increase energy

• Help manage stress more effectively

• Improve confidence and self-esteem

• Boost sleep quality

• Increase mobility and ease of movement

• Think clearer and focus better

Plus, you’ll get to celebrate milestones—both on and off the scale—along the way as you make progress. This can keep you motivated and who knows, you may even inspire a bestie to join you on your journey for extra motivation and accountability.

Building Healthy Habits

Remember that developing a workout routine that you actually enjoy and can stick to is an important piece of improving your health long-term. Since consistency is key, make an effort to create a regular exercise routine that works well with your everyday schedule. Mix up the exercises to keep your workouts fresh and exciting, and be sure to target different muscle groups so you’re giving attention to your whole body. As you get into a groove and have more experience, gradually boost the pace, length, or intensity of your workout to continue challenging yourself and prevent the dreaded fitness plateau.

To make sure you don't hit a road block in your physical activity, warm up your muscles before each session and cool down at the end to speed up recovery. Stretching is essential to make the most out of your workout and avoid injuries, especially as sessions become more strenuous. Don’t try to go too far too fast. Remember to include rest days in your routine to allow your muscles to heal and to prevent burnout.

Finally, find something that you absolutely love to do. You won’t be motivated to work out if you’re not enjoying yourself along the way! Not a runner? Find a different cardio option that gets your heart pumping. Absolutely loathe the idea of doing burpees? Sub them out for another bodyweight exercise that won’t make you dread your sweat session. You'll find exercise more enjoyable by choosing something that speaks to you. By combining fun activities with physical movement, you’ll develop a well-rounded—and entertaining—approach to training that keeps you motivated as you progress.

Developing an Exercise Plan

Setting clear and specific goals is the first step in creating a successful exercise program. Think about your unique fitness level to develop an appropriate starting point, making sure the exercises match your abilities.

Your plan should balance cardio and strength training, gradually increasing intensity to avoid burnout and focusing on maintaining muscle mass rather than losing fat alone. Variety is the spice of life! Make sure you’re mixing things up within your workouts to keep them engaging and to make sure all your muscle groups are getting the TLC they deserve. And don’t forget those regular rest days we mentioned earlier.

Track your progress to stay motivated and adjust your plan as needed. Consider speaking with a fitness expert—like one of the certified trainers at Planet Fitness*—for individualized advice, especially if you have specific goals or existing health concerns.

12 Tips for Beginning Your Weight Loss Journey

Starting a weight loss journey is more than just working out; it's all about creating an environment where you can thrive and support your goals. Here are a few of our top tips to help you stay motivated and on track:

1. Find Your “Why.” Identify your internal motivation for wanting to lose weight, whether you’re looking to improve your well-being, increase your energy, or boost your self-esteem. Remember, your reason is unique to you. Stay focused on your reasons, and don’t let the outside world sway your mindset or determination.

2. Set Yourself Up for Success. Start by setting achievable targets related to your health goals, breaking them down into smaller milestones for easy tracking (and more celebrations!)

3. Mix Up That Movement. Mix cardio, strength, and flexibility workouts, and choose activities you enjoy to make sure you stick with your fitness routine. If you need help getting started, there are tons of free, on-demand workout videos and written workout guides available in the PF App, with and without a membership

4. Stay the Course. Be patient and celebrate every small victory, remembering that healthy weight loss is a gradual process.

5. Find Your Groove. Compile a playlist of energetic and uplifting music that motivates you. Music is the perfect exercise partner to keep your energy levels high and keep you distracted from any weary feelings as you push through your workout. For inspo, check out the specially curated playlists on the Planet Fitness Spotify page, with options for whatever mood you’re in.

6. Get a BFFF: Best Fitness Friend Forever. Partnering up with a friend, family member, or fellow gym-goer for workouts can help increase your enjoyment and commitment to your exercise routine. A gym buddy not only provides company but also accountability, making you less likely to skip sessions and more likely to push yourself during workouts. We think this could be the beginning of a beautiful friendship!

7. Keep It Steady. Establish and stick to a regular workout schedule, even if it's just a few times a week. Consistency is the key to unlocking momentum and achieving noticeable results. Setting a routine helps to work exercise into your daily life, turning it into a habit rather than a chore.

8. Make Your Workout Work for You. Find the ideal workout time. Experiment with exercising at different times of the day to find when you are most energetic and motivated. Some people find that morning workouts kickstart their day, while others prefer the evening to de-stress after work.

9. Don’t Ignore Diet. Create balance by focusing on whole foods, proteins, fruits, vegetables, and healthy fats, keeping in mind portion control. Not only does nutrition affect your weight loss journey, but it also benefits you in other ways like increased energy and a better mood—no one wants to be hangry! Plan and prepare your meals and snacks in advance. This helps avoid the temptation of impulsive, unhealthy eating choices.

10. Catch Some Zzzz’s.

    Quality sleep keeps your body in balance and your mind clear. When you’re well-rested, you have more energy to stay active and make healthier food choices throughout the day. It also helps control cravings and keeps your metabolism running smoothly, helping you burn calories more efficiently.

11. Get Some High Quality H20. Drink plenty of water before, during, and after your workouts. Drinking enough water is not only necessary for general health, but also ensures you are at peak physical performance when exercising. Water also helps with digestion and appetite control, which are important for maintaining a healthy weight.

12. Stay in the Moment. Practice mindfulness to create awareness of your eating habits and emotions, using techniques like meditation to avoid stress eating. This helps you stay consistent with your health plan even on tough days. You got this, you Zen master!

Practicing these techniques can help increase your motivation, making your weight loss journey more successful on your path to a healthy lifestyle.

Starting a weight loss journey can be a challenge. It requires dedication, perseverance, and strategy. By balancing physical activities you love with a healthy diet and celebrating successes along the way, your weight loss journey can result in more than just physical changes, opening you up to a world of mental and emotional well-being.

And remember we’ve got you! Find a Planet Fitness near you to jump-start your journey or get started now for free on the PF App.

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