Why Motivation Comes and Goes (And Why That’s Completely Normal)

Motivation is often treated as the key to fitness success, but in reality, it’s one of the least reliable parts of the process.

Some days you feel energised and ready to train. Other days, the sofa feels far more appealing. This doesn’t mean you’re failing or lacking discipline. It’s simply how motivation works.

Motivation naturally comes and goes. It’s influenced by sleep, stress, work, weather and countless other factors. Relying on it to stay consistent is like waiting for perfect conditions that rarely arrive.

What actually keeps people moving forward is routine.

When training is planned into your week, it becomes less of a decision and more of a habit. You don’t need to feel motivated to brush your teeth, and over time, exercise can feel the same way.

Another helpful shift is removing pressure. Expecting every session to feel great sets unrealistic expectations. Some workouts will feel harder than others, and that’s perfectly normal. Progress doesn’t require perfect sessions, just regular ones.

Having flexibility also matters. If energy is low, doing something lighter still counts. A shorter session is far better than skipping completely and breaking the habit.

Motivation can help you start, but habits keep you going. When fitness fits into your routine instead of relying on willpower, consistency becomes far easier to maintain.

If you’ve been waiting to feel motivated before taking action, you might be waiting longer than you need to. Sometimes, showing up is what creates the motivation in the first place.