Top Tips To Stay Motivated And Accountable For Training
We all have those days when the couch looks more tempting than the gym. Don’t sweat it — motivation isn’t constant, but consistency is what counts.
Here’s how to stay on track, build better habits, and keep your fire burning (even when the pre-workout hasn’t kicked in yet)
1. Set a Clear Goal
No vague “get fitter” talk here. Go specific:
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“I’ll train for a 10 km in 12 weeks.”
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“I’ll hit a 3×10 kg squat in 8 weeks.”
To pick your goal, you should make sure it’s SMART. That means it should be:
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Specific (e.g. Train for a Hyrox race)
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Measurable (e.g. Booking yourself into a race in 12 weeks time, or planning to time yourself)
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Achievable (e.g. Not jumping straight from a 5k to training for an ultramarathon)
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Relevant (e.g. If you’re looking to build your endurance, do not follow a 5k plan)
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Time-based (e.g. Set yourself the goal of achieving it in the next 8, 10, 12 or 16 weeks)
Why it works: A clear goal gives your training purpose — and purpose keeps you showing up.
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2. Sign Yourself Up
Book a race, join a challenge, or commit to a training block.
Once it’s on the calendar, it’s official. That small bit of pressure is pure gold for accountability.
Pro tip: Tell your mates or post about it online. A little friendly public pressure goes a long way.
3. Follow a Plan
Having a plan = removing the guesswork.
Whether you’re into lifting, HIIT, or running, following a structured program keeps you focused and makes each session count.
Try this: Schedule your workouts just like meetings — non-negotiable time slots.
Fuel up before your session with Pre-Workout to keep your focus high and energy steady.
4. Shout It From The Rooftops
Share your wins, your workouts, your journey.
Tag your gym buddy, post a sweaty selfie, or share your progress story.
Why it helps: When others know what you’re working toward, you’ll naturally want to keep going.
You’ll inspire someone else too — and that’s a win-win.
5. Make It Social
Training solo is fine, but training with friends? Way better.
Find a gym partner, join a class, or get a coach who keeps you accountable.
Bonus: Having someone who makes you laugh mid-session means you’ll enjoy the grind and actually look forward to it.
Refuel after your session with a Protein Bar — perfect for on-the-go recovery.
6. Plan Ahead
If you don’t plan your workouts, life will plan them for you.
Look at your week, block out your training times, prep your gym gear.
Pro tip: Treat your workout like a meeting with your future self — one you can’t skip.
7. Track Your Wins
Seeing your progress is the best motivation there is.
Use your phone, a notebook, or a fitness app like Strava to jot down small improvements like:
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“Week 5: +5 kg on deadlift”
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“Ran 5 km 30 sec faster”
Every win — no matter how small — deserves a fist bump.
8. Leave Your Gear Out
Morning gym? Pack your bag the night before.
Evening session? Leave your trainers by the door.
Why: You remove the friction between intention and action.
It’s a tiny step that makes a huge difference in consistency.
9. Rest = Part of the Plan
Let’s bust a myth: rest isn’t lazy, it’s essential.
Recovery is when you actually grow, adapt, and get stronger.
Tip: Prioritise sleep, hydration, and downtime — they’re as important as lifting or running.
Top up your hydration with Electrolytes to help you recover faster and perform better next session.
Final Word
Training isn’t about perfection — it’s about showing up.
Set your goal. Sign up. Follow your plan. Track your wins.
And remember: you’re not doing this alone.
Fuel your best with Bodyfirst Nutrition.
