5 motivational tips to help you give your all during training

Motivation is crucial both at the beginning of a new workout and as you continue to define your physique. Only with motivation can you steadily push your performance limits. Feel muscles you never knew you had. And enjoy watching your body become even more powerful!

1. Set your goals and don't forget the rewards.

During training, you feel the high oxygen demand, the pulse of your heart, and how your body is working properly. To make this feeling of elation a regular occurrence, you should systematically combat your inner couch potato. Set yourself training goals: Ideally, not vague goals like "I want to train for an hour twice a week," but something very specific: Which exercise is most important for my fitness goals? Then set a very specific goal for when you want to complete how many sets with how many repetitions. And especially, define when increasing the weight or adding a new weight plate should symbolize your progress. Write these goals down – and reward yourself for achieving them. How about a new, delicious protein bar or some protein-rich salmon when you reach the next milestone? Training and achieving your goals is also much easier if you set smaller intermediate goals or milestones.

2. Look at your body and your achievements

A key element in maintaining and even increasing training motivation is internalizing your training successes. Take a close look at your body and your achievements, and take a few selfies that showcase your impressive muscle growth. This will put you ahead of most people in Germany who do little to no exercise, and whose posture reflects this. Perhaps on your way to work, take a closer look at the people on the train or subway and consider who is exercising and whose body appeals to you. That's exactly how your toned physique affects others: it enhances your attractiveness, your appeal, and your self-confidence.

3. Find a training environment that suits you.

The world of training and fitness is incredibly diverse. Some studios place a strong emphasis on aerobics, spinning, or other classes, perhaps neglecting traditional strength training. Therefore, visit four or five very different gyms and put them to the test. Do a few trial workouts at the exact time you plan to train. This will allow you to see how busy the studio is and whether a qualified trainer is available. Even among gyms, there are very different approaches, ranging from a very good ratio of trainees to trainers, which almost allows for true personal training. Consider how much training or coaching you need and what kind of training atmosphere suits you best. After all, you want to still enjoy going there in a few months to get your body in top shape.

4. Daily motivation through a new attitude to life

Another proven approach helps maintain and increase motivation. Simply write down something each day that you enjoy about your workout or what positive changes you or others notice in yourself. This could be a new body fat percentage or a complimentary comment from an acquaintance, friend, or colleague. You'll motivate yourself by developing a new, positive mindset of achievement alongside the physical changes – instead of neglecting your physique. There's a saying in English: "If you don't use it, you'll lose it!" Applied to training, this means: Muscles you don't use, you lose (in the long run). The motivation for training then comes from within: Training not only makes your body more attractive but also healthier and fitter. This has an impact both now and in the future.

5. Stick with it and really step on the gas.

Once you see the first results of your training, your motivation usually increases. However, there's always the risk that your "inner couch potato" will return and you'll skip a few workouts for no good reason. This interrupts your body's growth process and negates some of your training progress. So, if you simply lack the time and can't complete a full training program, at least do part of your regular routine. This way, your muscles will continue to receive stimuli, even if you train for half an hour less. Otherwise, you risk quickly reverting to an untrained physique. Therefore, keep visualizing the changes in your body. A training break should really only be the exception, for example, if you have a cold and can't exert yourself.