Workout Motivation Tips for More Productive Training Sessions in the New Year

STACK Expert Jim Carpentier offers tips and strategies to help you stick to your New Year's fitness resolutions.

It's easy to make New Year's resolutions to join a gym, lose post-holiday pounds and get into top shape. The hard part for many is not only to follow through and start a workout program, but to stick with it for several months thereafter.

Below are several solutions to maintain your New Year's resolution.

RELATED: The Top 9 Reasons New Year's Resolutions Fail

The Gym is Too Crowded

Crowded Gym

Athletes and non-athletes alike can get turned off when they enter an overcrowded weight room. Many are immediately tempted to forgo their workout.

Solutions: Ask the weight room supervisor or manager for the gym's least crowded times, and rearrange your workout schedule. Or periodically take your workout program outdoors. Head to a park, playground or football field and do some bodyweight exercises—like for example, Pull-Ups on playground bars, elevated Push-Ups off park benches or stadium bleachers, Sprints up and down the bleachers, and walking front and side Lunges.

A Gym Membership is Too Expensive

A Gym Membership is Too Expensive

Health clubs typically make introductory offers and provide perks to join. Once the initial membership is up for renewal, the price can go up, a general excuse to cease training.

Solutions: Seek out a less costly local gym. Or purchase some low-cost exercise equipment (e.g., a medicine ball, a pair of dumbbells) and work out at home year-round at your convenience.

The Weightroom is Closed

Weightroom is Closed

When the school gym or your area health club is closed, don't fret and abandon training.

Solutions: Work out at home. Do bodyweight exercises such as regular Push-Ups, elevated Push-Ups (feet atop a bed or a chair), Prone and Side Planks, Wall Squats, Squat Thrusts, Mountain Climbers, and Inverted Rows (straddling in a door frame and holding on to the doorknobs). Check out the video player above for a great workout you can do in your home.

No Time to Exercise

Workout Motivation Tips for Productive Training Sessions in the New Year

A common excuse for abandoning a workout program is lacking time to fit it into a busy school, sports or job schedule.

Solutions: You don't have to train every day. Getting in two or three short but intense workouts per week is better than skipping exercise. Do quick (15- to 30-minute) full-body workouts at home twice a week before school or work and a longer session on weekends when more time is available. Or perhaps the weight room is open before school starts or you can hit up a nearby health club for an early-morning workout.

New Year's Resolutions Don't Work

New Years Resolutions

You can keep your New Year's fitness resolution in your head, but if it's not written down and visibly displayed as a constant reminder, it will probably be forgotten by February.

Solutions: Sticking with workouts year-round honors your resolution. Maintain your motivation by jotting down additional goals. This will also help you avoid training plateaus and enhance your fitness or sports performance. Examples: Need to improve your endurance for games that go into overtime or extra innings? Take shorter rest periods between sets (or do 30-second sprints between sets). Poor balance? Incorporate single-leg exercises into your workouts. Other goals could include devoting two workouts per week to boosting size and strength, and a third one focused on speed.

I Have an Injury


Sports or exercise-related injuries need not necessarily keep you out of the weight room.

Solutions: Leg or foot injury? Perhaps you can do seated non-weight bearing upper-body exercises. Shoulder or arm injury? Keep your arms at your sides and do lower body movements (e.g., Step-Ups, Lunges, and Wall Squats). If one limb is injured, perhaps you can still do single-leg or single-arm movements with your healthy arm or leg.

I'm Bored With my Workouts

Bored Athlete

Bored with your routine? Stuck on a plateau?

Solutions: Hire a certified personal trainer or strength coach at your gym for constant motivation and revive stale workouts.

Solo workouts can get monotonous. Training with a partner or participating in group exercise classes can provide a much-needed physical and mental boost, helping you to stay the course with a fitness or sports conditioning program.

Photo Credit: Getty Images // Thinkstock