If you’ve ever Googled how to get motivated to workout, you’re not alone. Millions of people type that phrase in every month, searching for that one quote, playlist, or secret strategy that will finally flip the switch. Our culture is obsessed with motivation. Pinterest boards full of fitness quotes, influencers shouting “no excuses,” and endless TikToks promising the hack that will get you off the couch.
But here’s the truth: motivation isn’t about hype or force. It’s about redefining what a workout (and success) actually mean in your 40s.
Why Motivation Feels Harder Now
If working out used to feel easier, and now you find yourself dragging your feet, you’re not broken…your context has changed.
Biologically, perimenopause and midlife bring shifts that impact motivation:
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Hormonal changes affect energy, recovery, and mood. Estrogen supports muscle repair, and as it declines, soreness and fatigue can linger longer.
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Joint pain and inflammation can make the old “no pain, no gain” mantra feel impossible because your body is asking for a smarter approach.
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Lifestyle stress adds up. Career demands, family responsibilities, and limited time mean the margins for workouts shrink.
A 2022 study in Menopause found that women in perimenopause reported more fatigue, lower exercise recovery, and higher stress levels compared to their premenopausal peers. That’s not a lack of motivation…it’s biology.
For me, motivation in my 20s meant pushing through no matter what; training twice a day, running on caffeine, working through pain. In my 40s, motivation looks different. It’s not about proving I can suffer through it. Motivation is about listening, adapting, and creating a system that supports my energy instead of draining it.
You haven’t lost your motivation. It’s that the rules have changed and no one told you.
The Myth of Motivation
We’re taught to think of motivation as the spark that gets you started. But in reality, motivation usually shows up after you begin.
Action fuels motivation, not the other way around.
When you wait to “feel motivated,” you stay stuck. When you start with something small; lacing up your shoes, rolling out your mat, or doing a 5-minute stretch. The energy builds from there.
This is where intrinsic versus extrinsic motivation comes in. If your drive is fueled by “shoulds” or external validation, burnout follows. If your drive is fueled by values, such as strength, confidence, longevity, then consistency follows. I wrote more about this distinction in this blog on intrinsic vs. extrinsic motivation.
So instead of chasing the spark, ask: What tiny action will help me build momentum today?
3 Ways to Redefine Motivation in Your 40s
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Shrink the win. Motivation builds from small, doable actions. Go for a 10-minute walk, do a quick mobility flow, or lift for 20 minutes instead of forcing yourself into a full hour.
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Redefine what a workout is. It’s not only about sweat and exhaustion. A solid workout can be lifting heavier once a week, 10 minutes of core and mobility, or walking between meetings.
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Focus on identity, not outcomes. Instead of “I need to lose 10 pounds,” shift to “I’m the type of person who trains consistently.” That identity-driven approach makes the habit stick, and the results follow.
Practical Tips to Jumpstart Action
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Prep the night before. Set out your clothes, pack your gym bag, or prep your breakfast so the decision is made.
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Pair movement with pleasure. Walk while listening to your favorite podcast or audiobook. Save your best playlist for workouts.
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Create a workout minimum. Maybe it’s 10 push-ups, 5 minutes of yoga, or one set of squats. Once you start, you often do more.
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Shape your environment. Keep a pair of sneakers by the door, join a class with friends, or put your mat where you’ll see it.
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Remind yourself of the after-effect. Write down how you feel after moving. Did you feel more energy, less stress, clearer mind? Then you can re-read it on your low-motivation days.
Motivation isn’t the prerequisite. It’s the result of showing up.
A Personal Note
I’ve been working out now for about 27 years. I’ve been involved with sports, being on teams and working out in a gym since I was 15 years old. I went away to college and was a walk-on and 4 season athlete. After college I entered into the fitness industry, training and coaching while working out. I tell you this because I have gone through different seasons. Sometimes I love working out. Occationally I hate it. And there are definitely times that I just want to take a week off and eat Cheetos and watch Netflix.
What keeps me coming back is why I do it. Deep down, I feel better. There are months when everything is just, easy. And then there are times where I am a complete bitch while I suffer through a 30-minute workout with my husband. But each one, it’s an accomplishment.
Movement is part of who we are as humans. Motivate yourself in a way that reminds you, this is part of who you are. Everything else is just fluff.
Conclusion
How to get motivated to workout isn’t about waiting for the right day or the perfect mindset. It’s about redefining what motivation looks like for you now ; in your 40s, with your real schedule, your changing body, and your current priorities.
You don’t need a new personality. You just need a new playbook.
👉 Ready for more? Check out related posts on ways to motivate yourself and joint-friendly training strategies. And if you want more personalized support, let’s connect for a Fitness Roadmap Call. I’ll help you map out what’s realistic and energizing for you.
👉 Book Your Fitness Roadmap Call
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9290686/
https://www.health.harvard.edu/mind-and-mood/the-science-of-exercise-motivation
