7 Expert Tips for Getting Motivated When You Don’t Feel Like Exercising
7 Expert Tips for Getting Motivated When You Don’t Feel Like Exercising
Let’s be honest: even the most dedicated women have days when exercise feels like the last thing they want to do. Whether you're navigating the ups and downs of perimenopause or simply balancing a busy life, motivation can sometimes take a back seat.
As a certified fitness coach who specializes in helping women over 35 through perimenopause and menopause, I’ve seen firsthand how small mindset shifts can lead to big changes. You don’t need to feel inspired to move—you just need a few go-to strategies to get over the hump.
Here are 7 simple, expert-backed tips to help you get moving, even on the days when your motivation is MIA.
1. Try the 10-Minute Rule
This is one of my favorite tricks—especially for those low-energy days. Just commit to 10 minutes. Lace up your sneakers and start your workout, telling yourself you can stop after 10 minutes if you still don’t feel it.
Most of the time, once your body starts moving and your blood gets flowing, you’ll feel better and want to keep going. And if not? You gave it a shot—and even 10 minutes is better than nothing.
2. Stick to the Plan, but Dial Down the Intensity
Sometimes we avoid a workout because it just feels like too much. So give yourself permission to scale it back.
You can still do your planned workout—just shorten the time or drop the intensity. Modify your moves, slow down your pace, or take longer rest breaks. Progress is still progress, even if it looks different today.
3. Enlist a Friend
Accountability works wonders. A friend doesn’t even need to join you in person—just check in via text, share your goals, or hop on a quick virtual workout together.
When someone else is counting on you, it’s easier to show up. Plus, working out with a friend adds a fun social boost that can turn your mood around fast.
4. Change It Up: Go Light and Easy
Not every workout needs to be a sweaty, high-intensity grind. If your body is asking for something gentler, listen to it.
Go for a walk, hop on a bike, or do a few stretches. Movement doesn’t need to be hardcore to be effective. A low-key session still helps with circulation, mood, and consistency.
5. Do Something You Actually Enjoy
Sometimes the best way to break out of a rut is to forget your usual plan and do something that brings you joy. Do you love to dance? Crank up the music and let loose in your living room.
There are tons of free dance workouts on YouTube—from Zumba to Latin cardio to beginner hip hop. The goal is to make movement fun again, especially when you need a mental boost.
6. Take It Outside
There’s something magical about nature that can shift your mood instantly. Fresh air, sunlight, and a change of scenery can work wonders on motivation.
Whether it’s a walk, a gentle hike, or a yoga flow in your backyard, exercising outdoors taps into your senses and reduces stress—something many women need during the hormonal rollercoaster of perimenopause and menopause.
7. Honor Rest When You Really Need It
Here’s your permission slip: if your body is truly asking for rest, take it.
One of the biggest mistakes I see women make is pushing through fatigue without checking in. There’s a difference between a motivation dip and genuine burnout. If you’re feeling physically or emotionally drained, scrap the workout and rest.
Recovery is part of the process—not a setback.
Final Thoughts
Motivation comes and goes, but what truly matters is consistency over time. By using these tips to stay flexible and compassionate with yourself, you’ll build a more sustainable fitness habit—one that honors your body and supports your goals, even through hormonal changes.
Need more support with workouts that work with your body—not against it? Email me to schedule a free virtual consult and learn about my signature coaching programs designed specifically for women navigating perimenopause and menopause with strength, grace, and real-life strategies, and how they can help you. Email: [email protected]
Coach Erica
