Nowadays, lives have gotten busier, and twenty-four hours around the clock do not seem enough to pack a sweet session of sweat in a day. It can feel extremely impossible to gather up the motivation to hit the gym or even get ready for a home workout, especially on a Monday.
Some days, the willpower may take us to the gym, yet we usually find ourselves just moving around the dumbbells and weighted bars, trying to figure out what to do. Even with our black-coffee-filled body, the workout proceeds with minimal efforts and middling enthusiasm.
If you, too, do not have a motivated & energized exercise routine, Monday is a great time to start giving healthy habits more space.
Monday Workout Motivation
Monday sets the base for the rest of the week. Even if your week is packed with untimely tests and various challenges, Monday offers you the opportunity to start off with a bang and set up good energy, a positive frame, and motivated intentions for the entire week.
There are so many advantages to starting your week with a workout, even if you’re doing a home no-equipment exercise routine.
You start with a bright morning, followed by a refreshing workout, and then the fueling your body kicks in, ending the day with timely sleep. When we live a productive day and get proper rest, it feels hopeful to continue on the same path the next morning.
On the other hand, if you miss a Monday workout, Tuesday’s morning alarm doesn’t feel as motivating. But, then you decide to continue your fitness journey on Wednesday, that somehow doesn’t happen either. Two more days in, and you’re back where you started. Mondays are the best way to get the ball rolling.
Finding motivation to workout on a Monday.
Make sure you get up and grab this opportunity for a healthy body and a fit life. A workout can help boost your mood up and reform your intentions for the rest of the week in a productive manner!
Monday is the perfect day to begin with your fitness schedule. Besides, it can change your mind-body flow and help start your week with more confidence, more energy, and less stress!
Here are 14 brilliant Monday workout motivation quotes to remind you how great you’re doing and give you the exact energy you need to get out and crush it.
1. “How many MONDAYS have been and gone since you said ‘I’ll start next week’? Take action, Start TODAY!”
— Author Unknown
2. “Attitude is a little thing that makes a BIG difference between fitness success and fitness failure.”
— Felicity Luckey, motivational author and doctor
3. “Things work out best for those who make the best of how things work out.”
— John Wooden, American basketball player and coach
4. “You can feel sore tomorrow or you can feel sorry tomorrow, YOU choose.”
— Lauren Gleisberg, fitness trainer and blogger
5. “The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”
— Arnold Schwarzenegger, seven time Mr. Olympia
6. “Fitness is not about being better than someone else. It’s about being better than who you used to be.”
— Khloe Kardarshian, American media personality and model
7. “If it doesn’t challenge you, it WON’T change you.”
— Fred Devito, nationally acclaimed star teacher of physical education
8. “Things may come to those who wait, but only things left by those who hustle.”
— Abraham Lincoln, 16th President of the United States
9. “Well done is better than well said.”
— Benjamin Franklin, American Founding Father and inventor
10. “A champion is someone who gets up when they can’t.”
— Jack Dempset, a professional boxer
11. “If you just push through the struggles and the hard times, it will be so worth it in the end, because you will be able to GET TO YOUR DREAMS.”
— Chloe Kim, American snowboarder and gold medalist
12. “Just believe in yourself. Even if you don’t, pretend that you do and at some point, YOU WILL.”
— Ronda Rousey, mixed martial artist
13. “Remember this: Your body is your slave. It works for you.”
— Jack Lalanne, American fitness and nutrition guru, and motivational speaker
14. “Do today what others won’t so tomorrow you can do what others can’t.”
— Jerry Rice, former American football player
15. “The only bad workout is the one that didn’t happen.”
— Unknown author
16. “Discipline is choosing between what you want now and what you want most.”
— Abraham Lincoln
17. “You don’t have to control your thoughts. You just have to stop letting them control you.”
— Dan Millman, former world champion athlete, university coach, martial arts instructor, and college professor
18. “If you want something you’ve never had, you must be willing to do something you’ve never done.”
— Thomas Jefferson, third President of the United States
19. “It’s what you do with the rough patches that will define the athlete that you’ll become.”
— Dana Vollmer, Olympic gold medalist
20. “When it starts to sting, burn, and hurt, don’t stop, you’re just getting started.”
— Author unknown
Save these quotes for your Monday workout motivation!
Exercising on the very first day of a week increases the chances that you’ll hit the gym for all your workout sessions. By setting productive intentions at the start, you’ll be able to maintain the momentum throughout your training schedule.
Save your favorite Monday workout Motivation quotes at a place where you will constantly see them. Make it your wallpaper, save a note in your phone, write them down in your journal, and keep clinging on to them when you need a motivational boost!
5 Expert Tips to Stay Motivated: Monday Workout Motivation
Whether you’re trying to lose weight or live a healthy lifestyle, it may get difficult to keep a highly enthusiastic interest in working out.
Even with your 6:00 am alarm ringing, your mind constantly thinks of all the reasons you should not hit the gym instead of getting out and completing the morning sweat sesh.
Those first 60 seconds of your morning determine whether you pump those muscles up and start looking better, or you stay home, keep sleeping, and let the dream healthy lifestyle go by.
Why is it necessary to set a regular workout routine?
Being more active physically and regularly exercising can help people think, feel, rest better, and perform daily tasks more efficiently. As recommended by the U.S. Department of Health and Human Services, Americans must:
- Get at least 150 minutes of moderate-intensity exercise per week or 75 minutes of extreme aerobic activity, or a mixture of both spread throughout the week.
- Move more, sit less. Get up and move throughout the day, doing anything at all. Help in the kitchen, clean the hallway, do some gardening, etc. Any activity is better than sitting doing nothing.
- Add muscle-building exercise at least twice a week.
- Feel better. Working out or exercising can be one of the best ways to keep your body and brain refreshed and healthy. Working out relieves stress, improves mood, gives you dynamic energy, helps a lot with sleep, and keeps you safe from chronic diseases like depression.
Here are ten extremely useful tips to stay motivated, energized, and make your workout a regular habit for better health and body.
Set SMART realistic goals
Just dreaming about hitting the gym regularly, forming the 6-pack abs, and pumping the glutes, won’t take you anywhere. In an attempt to master your muscles, you must create goals, as goals create targets.
If you have your final destination in mind, it is necessary to set goals with certain characteristics as well as figuring out the most successful route to get there!
Setting SMART (Specific, Measurable, Action-oriented, Realistic, and Time-bound) goals motivate you to keep going forward because you understand and follow every path that points towards your destination.
For instance, rather than setting a goal to “eat more protein,” create a much more specific plan like “I will eat 150g of my favorite protein three times a week to get enough protein in my diet.”
This way, you’ll know the specifics and have a more stable strategy to follow!
Having smart goals do more good than just setting you up for progress and the final destination. They pull you forward through bad times when your motivation is unstable, and your willpower is flagging.
Stick to your WHY
Goals may be one of the most important aspects of life. But have you ever come across a goal without a ‘why’?
Why do you want to hit the gym? Why do you need to stick to your workout routine? Why do you have to wake up at 5 in the morning and sweat up?
To achieve your fitness goals, it is important for you to understand why you want to do it. Do you want to look better when you dress up? Do you want to just be more active? Are you tired of fat in your body? Are you training for martial arts?
Ask yourself why you started in the first place. Dive deep inside your mind and learn what is your reason for fitness. There are no common or wrong answers, only you know your ‘why’.
Once you know it, STICK to it.
Let’s say you planned on doing an amazing work out at 6:00 am, but you decided to skip it. Your alarm rang, but you snoozed it. It’s cold outside. You didn’t get enough sleep.. yada yada.
Your mind is full of excuses like these that push you towards skipping the session. Will anyone know you didn’t work out? Will anyone care?
Let’s say you team up with someone who is pumped up about creating a good physique, and follows the routine strictly.
Now your alarm buzzes again at 6:00 am in the morning, and in addition, you notice a missed call from your gym partner. You’re much likely to get up, return the call, and hit the gym, right?
This is why, going to gym regularly with a friend, or teaming up with a single gym member, can help you stick to your routine. If you do not have a friend or gym partner, get access to a personal trainer. Having a personal trainer will also keep you strictly motivated and disciplined towards your fitness. If a personal trainer is too costly for you, there’s plenty of at-home workouts that you can do.
Note Down Progress, Keep a Training Journal
Keeping notes of how you’re performing in the gym can also be a motivational factor. We all want better bodies as soon as we hit gym for the very first time. It’s natural to feel like that.
But, you take one day off. Then two days off in some other week. Then, you go to a party on Friday night, and don’t wake up early Saturday. You skip a workout session to hang out with friends.
What causes you to lose the motivation for fitness is—lack of progress.
When you start tracking your workout, diet, and growth, it automatically boosts you to stay excited about the process. Setting the end goal is important for the big picture, but making notes of small progress also works efficiently towards moving forward and staying motivated.
If your goal is simply fitness, write down the small actions you take every day to move towards your goal. Then, make sure to be attentive to these actions and be consistent.
If you’re an athletic fitness trainer, apply progressive overload to your workout routine. Note down the weights and exercise variations you do on monday. Then do the same variations with somewhat extra weight on the next monday. When you constantly track your workout, and have a better session every next week, you will feel much more motivated to continue the grind.
This is for every day of the week.
Queue up a Killer Playlist
Sometimes, only Cardi B can boost you enough to get those last 5 reps. As a matter of fact, music has proved to not only make any exercise seem easier and fun, but it also results in an efficient workout.
Music massively enhances the positive feeling that rests inside people while working out or engaging in other sporty activities. In addition to that, it makes tough physical tasks like heavy lifting less difficult, while also improving one’s oxygen intake.
Your choice of workout music can have incredible effects on your monday motivation workout. It can totally transform your attitude towards fitness and even heighten the post-exercise effects.
Monday Workout Motivation: Five Simple Exercises
You got the motivation, you got the music, you’re all pumped, now what? Here are five incredible exercises that are easy, simple, and work your complete body.
If I had to name one exercise that possesses the ability to challenge almost all the muscles in your body, it’s the squats.
Muscles that are targeted in squats include gluteus maximus, minimus, buttocks, quadriceps (thighs’ front), hamstrings (thighs’ back), hip flexors and calves. Doing squats will also work the muscles in your shoulders, arms, chest and back.
If you’re new to squats, go for 3 sets of 12-15 reps on free weight. Then keep improvising by adding weight or reps as you get better at doing squats.
Although burpees aren’t as well known as pushups or squats, it is a challenging exercise that activates many muscle groups in your body.
If you do not know how to do a burpee, it is basically a two-part exercise—a push up continued by a leap in air. It can get really tiring to do several burpees in a row, but it is the perfect exercise to build strength and endurance.
Doing planks is one of the best ways to build your core strength, improve stability, maintain mobility, and reduce the chances of injury.
The idea of doing a plank may not seem so effective, but when you’re actually in the position and you’ve ten more seconds to hold, it can feel like an eternity.
Planks not only are the best exercise for your core training, but it also works your arms, legs, upper-lower-middle abs, and your entire body.
Lunges are proven to be the best way to increase muscle mass to build up good strength and tone your body, including core, butt, and legs. In addition, lunges also help in improving your posture and range of motion.
One of the best no-equipment exercises for upper body strength. Push ups work the shoulders, triceps, and pectoral muscles. If done with proper form, pushups can also help strengthen the lower back along with the core by engaging abdominal muscles.
Doing pushups in every single workout session can be efficient if you’re looking forward to promoting your body for a consistent exercise routine.
Monday workout motivation can be your blast start off to an amazing week. Start your week with these 20 motivational quotes and tips to stay motivated, to ignite your fitness ethic and roll on to a productive set of seven days.
Do you have a Monday workout motivation quote that gets you off bed? Share it in the comments below!