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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. 

Let's face it: a lot of gym routines ignore forearm exercises. It's seems like it's all about biceps and triceps. Yet, neglecting your forearm muscles can lead to imbalance throughout your upper body. Regular exercise not only improves muscle strength and flexibility, but balanced workouts are essential for maximizing physical performance. 

And muscular forearms aren't just for aesthetics; they're essential for everyday, functional fitness tasks—lifting groceries, gripping tools, and opening jars. So let's dive into why forearm focus is important to your fitness regimen and share some of our favorite exercises to get the best forearm workout.

Don't start your fitness journey alone. Find a club near you for support and guidance.

What are Forearm Workouts?

Forearm workouts target the muscles in your lower arms: the flexors (which grip and bend your wrist) and extensors (which straighten your wrist). These exercises can involve weights, resistance bands, grip trainers, or even everyday objects like water bottles or soup cans!

The Benefits of Forearm Workouts

While the benefits from working out generally are pretty stellar, there are specific benefits that come from spending a little extra time on those forearms, especially as you age. These advantages extend beyond the gym, such as:

• Improved Grip Strength: Holding objects becomes easier and more secure.

• Reduced Risk of Injury: Strong forearms support your wrists and prevent strains.

• Simpler Daily Activities: Small tasks like opening jars or carrying groceries can become effortless.

• Enhanced Performance: Athletes in sports like rock climbing, tennis, and weightlifting benefit greatly from strong forearms.

So, when you’re leveling up your gym routine with a few extra forearm exercises, the rest of your life also starts looking up. 

What are the Muscles in the Forearm?

Before we jump into how to do these exercises, what muscles are we talking about here exactly? It never hurts to have a basic overview. 

Your forearms are packed with muscles, but the two major groups are:

• Flexors: Located on the palm of the forearm, these muscles allow you to grip and bend your wrist (think about squeezing a tennis ball).

• Extensors: Found on the back of the forearm, these muscles straighten your wrist (imagine pushing your hand flat against a wall).

Understanding what muscles you are engaging will help you recognize effective ways to train and utilize them. It also helps you know how NOT to use them to avoid discomfort or being overworked.

4 Tips for Effective Forearm Training

Whether you're a beginner or exercise veteran, it's always helpful to keep some tips in mind to make the most out of your workout.

1. Focus on Form: Proper form prevents injuries and maximizes muscle improvement for the best forearm workout.

2. Consistency is Key: Aim for 2-3 forearm workouts per week for consistent development.

3. Recovery Matters: Remember to rest and allow your muscles to repair. Stretching and massage can aid recovery.

4. Work with Your Workout: Add forearm exercises to your routine or dedicate a separate session.

Following this advice isn’t a knowledge flex; focusing on the details helps you to avoid injury and perform effectively. Strengthening your body also means knowing your limits. Once you know them, you can push through to the next level!

6 Best Forearm Exercises

We'll repeat it—strong forearms are essential for overall upper body performance!

Below are six exercises to help you build the best forearm workout routine. You can use a mixture of equipment, from machines to dumbbells. No equipment? No problem! We've also got bodyweight exercises to try, so you’ve got a comprehensive (and customizable) approach to forearm training.

With Machines

1. Cable Curl

Adjust the cable machine to a low pulley position. Attach a straight bar or handle to the cable. Grasp the handle with an underhand grip (palms facing up) and keep your elbows close to your sides. Slowly curl the handle towards your shoulders while squeezing your forearm muscles. Hold briefly at the top of the movement, then slowly lower the handle back to the starting position, fully extending your arms.

Tips: Maintain a slow and controlled motion to maximize muscle engagement. Avoid swinging your body or using momentum to lift the weight.

2. Lat Pulldown

Sit at the lat pulldown machine and adjust the thigh pad to secure your legs. Grasp the bar with a wide overhand grip, keeping your arms extended. Pull the bar toward your upper chest while squeezing your shoulder blades together. Focus on using your back and forearm muscles to perform the movement. Slowly return the bar to the starting position, fully extending your arms.

Tips: Keep your back straight and avoid leaning backward excessively. Use a controlled motion and avoid jerking the bar.

3. Biceps Curl

Sit on the biceps curl machine with your back firmly against the pad. Adjust the seat height so your upper arms rest comfortably on the arm pad. Grasp the handles with an underhand grip and slowly curl one handle towards your shoulder. Squeeze your biceps and forearm muscles at the top of the movement, then gradually lower the handle back to the starting position. Repeat with the other arm.

Tips: Focus on a full range of motion and avoid lifting your elbows off the pad. Use a moderate weight that allows you to maintain proper form.

With Dumbbells

4. Biceps Curl

Stand or sit with a dumbbell in each hand, arms fully extended, and palms facing forward. Perform a standard biceps curl by curling a dumbbell toward your shoulder. Squeeze the forearm muscles, then lower the dumbbell back to the starting position in a controlled manner. Repeat with the other arm.

Tips: Keep your elbows close to your sides throughout the movement. Avoid using momentum to lift the weights. For an extra challenge, pause at the top of the movement and performing an additional wrist curl by flexing your wrists upwards before lowering the dumbbell.

5. Hammer Curl

Hold a dumbbell in each hand with your palms facing inwards (neutral grip). Stand or sit with your arms fully extended at your sides. Curl a dumbbell toward your shoulder while maintaining a neutral grip. Focus on engaging the forearm muscles. Slowly lower the dumbbell back to the starting position. Repeat with the other arm.

Tips: Keep your upper arms stationary and avoid swinging the weights. Use a controlled motion to maximize muscle activation.

With Bodyweight

6. Pull-ups

Grasp an overhead pull-up bar with an overhand, shoulder-width grip and your palms facing away from you. Hang with your arms fully extended. Pull your body upwards until your chin is above the bar, focusing on using your back, biceps, and forearm muscles. Slowly lower yourself back to the starting position, fully extending your arms.

Tips: Engage your core to stabilize your body and avoid swinging. Perform the movement slowly to maximize muscle engagement and control.

Not ready for a pull-up bar just yet? No problem! Planet Fitness gyms have an assisted pull-up machine you can use as you get more comfortable.

Demo Workout Routine (Sets x Reps)

To round out this foray into forearms, we’ve created a demo workout routine to help you get started. You can interchange these exercises and modify to your preference. It's important to focus on what works for you.

The example routine below could be incorporated into your regular fitness regimen 2-3 times a week:

• Warm-up Routine

• Cable Curl: 3 sets of 10-12 reps

• Dumbbell Bicep Curl (with Wrist Curl Modification): 3 sets of 10-12 reps

• Hammer Curl: 3 sets of 10-12 reps

• Pull-Ups: 3 sets of max reps

• Cool-down Stretches

Bonus tip: Make sure to incorporate a warm-up routine and after-workout stretches to help recovery. Neglecting stretches before and after training can lead to joint pain or discomfort.

Now that you're armed with this knowledge, why stop there? Check out other Planet Fitness blogs for more arm routines! And while we want those forearms to get the love they need, remember to keep your arm workout balanced with biceps and triceps exercises as well.

Incorporating these exercises and tips into your fitness routine will give you an excellent base for the best forearm workout. What are you waiting for? Get started now for free on the PF App.

If you’ve ever heard the term “progressive overload” and wondered what progressive overload is, you’re not alone. This type of training has recently caught the spotlight as a crucial step in fitness and strength training.

But what is it, exactly?

It’s a practice that involves increasing weight, repetitions, or intensity levels over time to provide a continuous challenge for your muscles, promoting growth, adaptation, and ongoing improvement.

While using this approach can prevent plateaus in fitness gains, it does require careful planning and monitoring to avoid overtraining and injury.

If you feel overloaded by all this technical gym talk, don’t worry. This guide will tell you everything you need to enhance your fitness experience with progressive overload.

What is Progressive Overload Training?

Put simply, progressive overload training emphasizes gradually increasing the intensity of workouts over time. This can be done in a variety of ways by increasing the weights used, repetitions completed, or pace of your workout. Consistently pushing your body challenges the muscles, prompting growth and progress, but it’s important to do so in a controlled, sustainable way.

So why do people look to progressive overload as part of their fitness journey?

The Benefits of Progressive Overload Training

Well, the benefits are pretty extensive. A powerhouse for muscle growth and strength development, progressive overload training ensures steady progress over time, enhancing your strength, endurance, and stamina.

Progressive overload strategically optimizes muscle function and coordination by contributing to overall athletic performance, building muscle and increasing strength simultaneously. You’ll boost different types of all-around strength such as the ability to lift heavier weights for numerous reps or increase the weight of your one-rep max.

Ultimately, by consistently challenging muscles with heavier loads over time, a progressive overload workout plan stimulates what’s called muscle hypertrophy. That’s just a fancy way of saying your muscle fibers adapt and grow in response to increased demands of your workout.

In the end, almost everyone’s favorite benefit is probably the boost of self-confidence and motivation that propels their fitness journey forward!

Limitations of Progressive Overload

Progressive overload training can be a great tool to support you with muscle growth, strength gains, and overall physical development. However, as with all types of exercise, there are some limitations of this type of training to watch out for:

• Plateaus: Despite efforts to increase the intensity, progress can level off or become stagnant, which could lead to feeling stuck in your fitness journey. The body may reach a point where further gains become increasingly challenging, which may require some strategic adjustments to your training methods.

• Time and Patience: Achieving noticeable results demands consistent dedication over an extended period, requiring patience and perseverance.

• Individual Differences: Response to progressive overload varies significantly based on genetics, age, and fitness background, highlighting the need for personalized approaches.

• Specificity: While practical for muscle growth and strength, progressive overload may only address some fitness aspects. Progressive overload training is best as a complementary technique for the rest of your gym routine.

It’s important to remember to do what works for you. Progressive overload training isn’t for everyone. But when added to your gym routine and approached with patience and care, it can be a valuable tool in your fitness toolbox. Navigating the challenges and nuances of progressive overload can help unlock your full potential along your fitness journey.

SAFETY FIRST: Progressive Overload Must be Done Gradually

In any fitness journey, gradual progression is non-negotiable. It not only fosters growth and progress but also reduces the risk of injury and burnout. Gradually introducing progressive overload over time ensures you’re recovering effectively and adapting to the new routine both physically and psychologically. It’s very important not to try and go too far too fast.

• Injury Prevention: Gradual progression reduces the risk of strains, sprains, and other injuries by allowing the body to adapt to increased demands over time.

• Sustainable Progress: Small, incremental increases in weight or intensity promote consistent improvement while minimizing the risk of burnout or plateaus.

• Effective Recovery: Gradual overload ensures sufficient time for the body to recover between workouts, reducing the likelihood of overtraining and fatigue.

• Skill Development: Slow progression allows individuals to master proper form and technique before advancing to more challenging exercises.

• Psychological Adaptation: Incremental changes build confidence and motivation, enhancing long-term adherence to a training program.

Incorporating gradual progression into a fitness regimen enhances physical performance and creates a well-rounded approach to health and well-being, ensuring long-term success and fulfillment in achieving your fitness goals.

When to Use Progressive Overload

Introducing a progressive overload workout plan into a fitness regimen doesn’t work for everyone, but is particularly helpful in the following instances:

• Starting a Program: Integrating progressive overload from the outset lays the foundation for a comprehensive fitness routine, gradually challenging muscles and enhancing overall fitness levels over time.

• Overcoming Plateaus: When faced with performance plateaus, implementing progressive overload techniques revitalizes progress, enabling individuals to push through barriers and continue advancing toward their fitness goals.

• Building Strength: Utilizing progressive overload strategically allows for incremental increases in weight, reps, or intensity, fostering muscle growth and strength gains with consistency and patience.

So now we know that incorporating progressive overload fuels physical growth and development, sets you up for continuous improvement, and builds resilience along your fitness journey. But how can you actually do it?

Examples of Progressive Overload Training

There are three main types of progressive overload training. Let’s get to it!

Increase weight

First up is increasing weight. For example, in a strength training program, progression by adding weight gradually to exercises like bench presses and squats is pivotal for continual growth and development.

Take bicep curls with dumbbells, for example. Start with 3 sets of 8 reps at 5 lbs to establish a baseline for strength adaptation. Over the course of the next 3-4 months, incrementally increasing the load by 5 lbs every few weeks allows for a gradual but sustainable challenge to the muscles, ultimately reaching a target weight of 25 lbs.

Of course, pick exercises, weights, and targets that work best for your current fitness level. Remember, progressive overload is gradual, so no rushing here! If you need additional guidance on where to start, you can always ask a friendly Planet Fitness Team Member at your local club for help whenever you need it.

Increase reps

You might focus on increasing your reps, which is common in different types of strength training programs. For example, pull-ups play key roles in developing upper body strength and definition. So if that’s your target, you could start with something like 3 sets of 6 reps to build a foundation for progression. Then gradually increase reps weekly to see steady improvement without overwhelming the muscles.

Adjust tempo

The third progressive overload strategy is to adjust the pace! Using push-ups as an example, you could begin with 3 sets of 10 reps, focusing on a 2-second lowering phase, to build upper body strength. Over time, progress to longer lowering phases to gradually intensify the challenge, promoting muscle growth and control.

But enough of these hypothetical examples. Let’s put together an actual training routine that you can adapt for yourself!

The Best Beginner Progressive Overload Training Routine

Before you dive into the progressive overload schedule, it’s important to keep the following strategies in mind:

• Compound Exercises: For efficient muscle engagement, start with multi-joint movements like squats, deadlifts, bench presses, and rows.

• Light Weights, Higher Reps: Begin with light weights and aim for 8-12 reps per set to prioritize technique and form.

• Gradual Weight Increase: Gradually increase weights by 2.5-5 lb to ensure progressive overload. Don’t know how to gauge if you’re starting with the appropriate weight? Your final rep should be difficult but not impossible without compromising form.

• Structured Routine: Follow a consistent schedule of 3-4 weekly workouts, targeting different muscle groups for balanced development.

• Consistent Effort: Stay committed to the routine, track progress, and monitor improvements over time.

• Rest and Recovery: Allow adequate rest between sets and workouts to prevent overtraining and support muscle repair.

• Listen to Your Body: Pay attention to your body's signals and adjust intensity or volume accordingly to prevent injury and maintain progress.

So, with all of the above in mind, let’s look at a three-month example schedule.

12-week progressive overload schedule

You decide what weights to start with, if any at all—bodyweight exercises are a wonderful way to build strength before adding additional weight. Use the following schedule to see how progressive overload can work for you.

Weeks 1-4

• Day 1: Full Body Workout (Squats, Bench Press, Rows)

• Day 2: Rest

• Day 3: Full Body Workout (Deadlifts, Overhead Press, Pull-Ups)

• Day 4: Rest

• Day 5: Full Body Workout (Lunges, Dumbbell Rows, Push-Ups)

• Day 6-7: Rest or Light Activity

Weeks 5-8 (Increase weights by 2.5-5 lbs for each exercise)

• Day 1: Full Body Workout

• Day 2: Rest

• Day 3: Full Body Workout

• Day 4: Rest

• Day 5: Full Body Workout

• Day 6-7: Rest or Light Activity

Weeks 9-12 (Increase weights by 5-10 lbs for each exercise)

• Day 1: Full Body Workout

• Day 2: Rest

• Day 3: Full Body Workout

• Day 4: Rest

• Day 5: Full Body Workout

• Day 6-7: Rest or Light Activity

Progressive overload serves as a pathway to continuous improvement and advancement toward your fitness goals. By gradually escalating exercise demands through increased weight, reps, or intensity, you can stimulate muscle growth, enhance strength, and improve overall physical performance.

For tons of on-demand workouts and inspiration, get started now for free with the PF App!