Motivation to Exercise

Throughout life out motivation can peak and trough and sometimes we cannot quite understand why we started out really well on a journey - be that fitness, a career goal or new project or hobby - until we lose motivation and quit.

The below article gives a simplified explanation of motivation, specifically related to exercise, and how subtle shifts in mindset can help us to achieve our goals.

Motivation, specifically motivation to exercise is driven by many factors, but it can be broken down into two key components: intrinsic and extrinsic motivation.

Intrinsic motivation is the drive to do something for personal satisfaction and enjoyment.
Extrinsic motivation is the drive to do something for an external reward or to avoid a negative outcome.

In other words:

• Intrinsic motivation comes from within — from feelings like pride, gratification, achievement, or joy.

• Extrinsic motivation comes from outside — things like praise, results, or appearance or to avoid punishment or criticism.

Intrinsic Motivation: Movement That Feels Meaningful Inside

This is when you exercise because something about it genuinely lights you up.

For example:

• You enjoy the way your body feels when you move.

• You notice better mobility, less pain, or improved sleep.

• You love the stress relief and mental clarity exercise gives you.

• You feel proud of getting stronger or more capable.

• It connects you with people or experiences you enjoy — like dancing, walking, or hiking with friends.

Intrinsic motivation tends to be:

✅ More sustainable

✅ Linked to higher mental wellbeing

✅ More flexible and forgiving during life’s ups and downs

MINDSET SHIFTS

When your mindset shifts to “I get to exercise,” movement becomes something you choose rather than something you should do:

• “I get to move my body to boost my energy.”

• “I get to go to class and catch up with my friends.”

• “I get to look after my mental and physical health.”

• “I get to shop for fresh food that makes me feel good.”

That tiny change in language transforms exercise from a chore into an act of self-care.

Extrinsic Motivation: Movement Driven by Outside Factors

This is when you exercise to achieve a result or earn a reward or to avoid criticism or punishment (this can be negative self talk).

For example:

• To change your physical appearance — lose a dress size or get a “six-pack.”

• To hit a target on a smartwatch.

• To receive praise or validation (“You look great!”).

• To avoid criticism ("you're so unfit")

• To avoid guilt (“I need to burn off that cake”).

• To train for a specific event (e.g. a marathon).

Extrinsic motivation isn’t bad per se— in fact, it often helps people get started.
A great example is the Couch to 5K programme — it’s achievable, structured, and gives a clear goal.

But many people begin exercise from external pressure: a New Year Resolution, a “Summer Body” campaign, or a guilty conscience after overindulging.

These reasons to exercise can work short-term but often fizzle out because they’re rooted in pressure, not purpose.

When exercise feels like punishment — to “make up” for food or to fit a smaller size — it becomes frustrating and unsustainable, particularly is progress is slow.

Weight and fitness progress aren’t always linear. Out bodies fluctuate for many reasons including time of year, hormones, hydration, sleep patterns. When we are extrinsically motivated we are more likely to quit when progress stalls.

MINDSET SHIFTS

Extrinsic motivation can often be linked to the “I should” or “I have to” mindset:

• “I have to exercise because I’m overweight.”

• “I should exercise because my friends do.”

• “I should go to the gym — it’s January.”

How Intrinsic and Extrinsic Motivation Work Together

Extrinsic motivation often gets people started — for example, “I want to lose a stone.”
But intrinsic motivation is what keeps them coming back.

Rather than giving a spurious target - Like "I want to lose a stone - Try a small kindly worded external goal can give direction — “I want to get healthier,” or “I want to get fitter.”

The deeper, lasting motivation however comes from how movement makes you feel — "when I exercise I feel: stronger, calmer, happier, more connected".

The magic happens when you shift from:

“I should exercise”
to
“I get to exercise.”

Exercise is not punishment — it’s support for the person you want to be and the life you want to live. Exercise for health rather than ascetics. When you move for health, strength, and mental wellbeing, movement becomes a gift to your future self.

That simple mindset shift — from obligation to opportunity — can completely transform your consistency and your relationship with exercise.

Laura Moulds

360 Fitness, Health & Wellbeing

Fun and Friendly Fitness Classes in Melton Mowbray