Let’s be honest—no one feels like training 100% of the time. Some days you’re fired up and ready to smash PBs, and other days just putting your shoes on feels like an Olympic event. The good news? Motivation doesn’t have to be perfect for you to still make progress.
Here are some of my favourite strategies to help you keep showing up—even when the couch looks more appealing than the squat rack.
There’s no such thing as a perfect workout. Not every session needs to leave you sprawled out on the floor. In fact, chasing that feeling too often can actually backfire, because recovery matters just as much as effort. What matters most? Building the habit of doing something. A short, lighter session still counts.
On days when my energy is low, I often shift my focus to something more manageable, such as an upper-body workout where I spend more time seated. You’ll be surprised at how much better you feel just by getting started.
When you already have a plan, half the battle is won. Showing up without a clear program means wasting energy deciding what to do. Instead, follow your program, tick the boxes, and before you know it, you’re halfway through and feeling better. I love using our 23W Fitness app for this purpose.
It’s totally normal not to want to train sometimes. The trick is to lean on discipline instead. Remind yourself that consistency- not perfection—is what drives real progress.
Commit to the first 5–10 minutes. Tell yourself you’ll warm up, do the first set, and then reassess. Nine times out of ten, momentum kicks in and you’ll finish the session.
Make your workout more enjoyable by stacking it with something else you like: listening to a podcast, watching your favourite show, or training with a friend. The extra enjoyment helps you push through.
Nothing keeps you accountable like knowing someone else is counting on you. Rope in a friend, partner, or colleague to join you—you’ll both be more likely to show up.
Everyone falls off the bandwagon from time to time. Rest days and missed sessions aren’t failures; they’re part of the process. In fact, taking rest days ensures you come back fresh and ready to go.
Motivation will always ebb and flow. That’s normal. What matters most is building systems, routines, and small tricks that help you keep moving forward. Show up for yourself, even imperfectly, that’s how progress is made.
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Ange Drake is a personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.
