We’ve all been there: You find your footing in a regular workout routine, but then life happens and getting back into it feels nearly impossible. If you’ve lost motivation to work out, know that you’re not alone.

To understand why this happens—and, more importantly, how to move past it—we spoke with two experts on the subject: Ash Pryor, a Peloton instructor, and Michele Kerulis, EdD, a sport and clinical therapist and associate professor of counseling and sports psychology at Northwestern University. Below, they break down the most common obstacles to staying motivated and share practical strategies to help you shake off a workout slump and rediscover your drive.

Why You May Have Lost Motivation to Work Out

If you once loved exercise but now find yourself struggling to stay motivated, it can be distressing—but just know that fluctuations in motivation are a natural part of any fitness journey, Kerulis says. 

Here are some common reasons you might have lost motivation to work out:

1. You Felt Pressured Into Your Workout Goal

“At the beginning of a new year, people are super excited and they have a lot of motivation,” Kerulis says. “Most people feel confident that they will achieve whatever workout goals they have—but only 9 percent of people actually stick to their goals.” 

Part of the problem: This sort of motivation is often driven by unhelpful pressure, both internal and external (think: all of that ‘new year, new me’ messaging), she says. And no matter what time of the year it is, if you’re pressured to go after a fitness goal solely because you think you “should,” you’ll be less likely to keep up the habit when the initial excitement wears off, Kerulis explains. 

2. Life Changes or Stressors Got In the Way 

Let’s be real—life gets busy, and when stress piles up, workouts often fall to the bottom of our priority lists. For example, you may lose motivation to work out after taking on a big, new responsibility, such as becoming a caregiver or navigating a career change, Ash says. “This is a common feeling and a natural response to life’s pressures,” she reassures.

3. You’re Recovering from an Injury 

“Even after somebody’s cleared to work out post-injury, they might not have the same motivation and drive,” Kerulis says. Adjusting to new physical limitations and the reality that you may not have the same ability as before can shake your encouragement, Ash adds. 

4. Changing Seasons Are Throwing You Off

Nope, it’s not in your head—seasonal changes can have a huge impact on motivation, Kerulis says. For example, seasonal affective disorder (SAD), a type of depression that can zap your energy and alter your mood, can make you less motivated to work out in the fall and winter months—something Ash has witnessed firsthand as a fitness instructor. 

5. You’re In a Post-Race or Post-Competition Slump

“I work with a lot of marathoners to keep them psyched up for their big day, and many times they experience a crash after the marathon,” Kerulis says. This can be caused by “loss of purpose” as their intense training slows down and the exhilaration of crossing the finish line fades. 

This emotion isn’t exclusive to runners, either—finishing any athletic event or goal can leave you feeling lost once the challenge is over.

6. You Have Unrealistic Expectations

If you have a results-driven goal—say, you want to set a new one rep max or shave 30 seconds off your mile time—it’s important to set practical timelines for seeing results, Ash says. Trying to push yourself too hard, too fast can not only result in injury, but it can also drain your workout motivation if or when changes don’t come as quickly as planned. 

How to Rediscover Your Workout Motivation

Struggling with an exercise slump you just can’t shake? From setting smarter goals to shifting your mindset, here’s how to ease back into exercise and reignite your motivation.

1. Find What Makes You Excited to Move Right Now

“What I enjoyed doing last year isn’t the same as what I enjoy this year,” Ash says. “How I like to train in the winter can also shift from how I train in the spring.” In other words, your interests are constantly evolving—and your exercise routine can too. 

So if you’ve lost motivation to work out, one way to rediscover it is by moving in a way that simply brings you joy in the present moment, Ash says: “If you want to do barre, do barre. If you like bootcamps, do bootcamps. If right now you need to shake it to some good music, then dance.”

And if you have no clue where to begin? Ash suggests creating a “workout bingo card” and making a game out of trying new workouts. (Psst: The Peloton App has 16 different fitness modalities and makes this easy to do.) Once you’ve hit bingo, not only will you have found enjoyable new ways to move, but you can also celebrate your “win” by treating yourself to a fun reward, Ash adds.

2. Set Realistic but Challenging Goals

To set yourself up for long-term success, sports psychologists say your goals should be challenging but achievable.

If your workout routine is too easy and not challenging enough, you’ll start to lose motivation. “What was once new and exciting might start to feel monotonous and boring,” Kerulis says. On the flip side, if we have goals that are too hard, they could feel out of reach and we could just give up, she says. “The trick is finding something that is challenging enough to keep us interested, but not too hard that we lose faith in ourselves to actually achieve that goal.”

3. Determine Your ‘Why’

If you’ve lost motivation to work out, particularly after a big race or event, it’s time to dig deep and reconnect with your “why,” Kerulis says. “That’s really an exploration of something deeper, achieving more than just a workout.” 

Finding purpose in your workouts—be it for long-term health, mental wellbeing, or personal achievement—can help reignite your drive. “The key is striking the right balance between intrinsic and extrinsic motivation to help refuel that motivation,” she says.

4. Rebuild the Habit Slowly

Another key to rediscovering your motivation is to start small, Ash says. “If I’ve fallen off, I gradually rebuild instead of going from zero to 100,” she explains. “Making too drastic of changes can lead to unrealistic expectations and contribute to being unmotivated and abandoning your goals.”

Again, this involves setting achievable goals, such as aiming for 15–20 minutes of daily exercise and scaling up from there. For example, Ash suggests committing to five minutes of daily meditation to reset mentally, followed by five to 10 minutes of movement every day for two weeks. This will help you “rebuild the habit and get excited about staying committed to showing up for the 15–20 minutes,” Ash says. “Remember, this is a lifetime commitment to yourself, so you can take it slow and steady.” 

5. Have a Back-Up Plan So That You Stay Consistent

Consistency is also key for reigniting your fitness drive. “Maintaining a regular workout habit can actually enhance motivation over time,” Kerulis explains. “That little hit of happiness you feel after exercising? That’s dopamine rewarding you for accomplishing something.”

Of course, staying consistent is easier said than done. That’s where having a “two-step fitness goal” can help, Ash says. For example, your top-priority goal may be to work out for an hour on Mondays, Wednesdays, and Fridays. But if Monday rolls around and your schedule won’t allow a 60-minute exercise session, don’t shame yourself and ditch your workout altogether—rather, embrace your second “back-up” goal, which could be exercising for 15 or 20 minutes.

Tips for Maintaining Workout Motivation Once You Have It Back

Getting back into a workout routine is one thing—sticking with it is another. So how do you keep the momentum going once you’ve rediscovered your motivation? 

Avoid an All-Or-Nothing Mindset

People often fall into an all-or-nothing mindset when it comes to their workout routines, Kerulis says. “If you set a goal to work out six days a week but only manage four or five, you might feel like you’ve failed, and that can impact your motivation,” she explains. 

Instead, try setting a more flexible goal, like aiming to work out two to four days a week. As Kerulis points out, “If you work out three or four days, you’re successful. Even if you work out for just two days, you’re still successful.” Expanding your definition of success helps you build confidence and maintain motivation long-term. 

Keep a Journal to Track Your Mindset and Progress

Journaling can be a powerful tool for reflecting on both progress and emotions. “I’m big on journaling because it allows me to revisit and see my growth when I can’t fully recognize it on my own,” Ash says. 

For example, journaling can help you see other areas of growth beyond your gains in the gym, such as sleep, focus, productivity, and recovery—all of which can help sustain your motivation over time.

Lean Into Your Community 

Exercise doesn’t have to be a solitary activity. Leaning into your community, whether IRL or virtually, for connection and support can make movement more enjoyable and help you stick with it in the long-term. For example, you could join a Peloton Team, participate in a run club, or make a workout pact with an accountability partner. 

“Last week, I wanted to work out but was struggling to get started,” Ash says. “I called [Peloton instructor Katie Wang] and we hopped on the Peloton Bike via FaceTime, and picked a class to take together,” she says. “It was fun to see her name on the leaderboard and I felt amazing afterwards.”

Use Competition to Stay Engaged

Kerulis says that competition can be a powerful way to stay motivated. That could look like signing up for a race or engaging in a little friendly competition using the Teams feature on the Peloton App.

Don’t Let Setbacks Derail You 

Setbacks are a natural part of any journey, including your fitness routine, so don’t let them crush your motivation, Kerulis says. “Understand that there will be days when you’re not 100 percent where you want to be, accept it, and then amp up for your next workout,” she says. 

Return to Your ‘Why’

Remember how we said finding your “why” is key for rediscovering your fitness motivation? Well, it’s also crucial for staying motivated, Ash says. 

“You don’t have to be motivated, but you can be dedicated and committed,” she explains. “I am not always motivated with enthusiasm. But I remind myself, ‘This is for X goal and I told myself I would do this.’”