There are two types of athletes in the gym: Those that have been through burnout and those who will eventually experience it. Burnout is actually an inevitable part of the long-term quest for fitness motivation.
Burnout can be physical, mental or emotional, showing up in everything from fatigue to decreased performance to a loss of interest. In other words, maybe you’ve felt like you physically cannot do something you would normally be able to. Or maybe that inner voice has been throwing some uncharacteristic ‘I DON’T WANT TO’ hissy fits lately.
There’s a chance that you’re burnt out.
And although it’s a normal part of the journey for even the most passionate athletes, that doesn’t mean you have to just deal with it or let it hang around longer than it needs to.
Today, we’re talking about practical ways that you can recognize early signs of burnout, then hopefully prevent or overcome it, to regain your fitness motivation for long-term consistency in the gym.
How Burnout Can Affect Your Results and Drive
Burnout is such a crazy thing that you can almost make yourself exhausted just thinking back to a time when you were in the thick of it. And the mind is a powerful thing - it can turn a simple lack of fitness motivation into a feeling of full-body fatigue.
So, what causes burnout? The most obvious cause is overtraining your body without giving it the adequate rest that it needs. Have you ever heard the saying, ‘If you don’t make time for wellness, you’ll be forced to make time for illness’? The same applies here. You can train as hard as you want… until you can’t.
You might recognize this physical burnout as feeling an unusual amount of fatigue, or being sore more than normal. You also might start to plateau in your performance, despite putting forth the same effort you have in the past.
On the flip side, you can mentally burn out from a variety of causes, like a monotonous fitness routine, unrealistic expectations or comparing your results to others. In addition, external factors like work, family or schedule can also contribute to stress and burnout.
Mental burnout will likely show up in your fitness motivation, making you want to skip workouts or even dread going to the gym. You might lack focus or feel an increase in irritability or mood swings.
Five Ways to Turn Burnout into Fitness Motivation.
The good news is that, whether you’re trying to overcome burnout or avoid that impending feeling, there are steps you can take to beat it.
1. Reconnect With Your “Why.”
What’s the real reason you joined the gym in the first place? Think back to when you were initially setting fitness goals and get down to the nitty gritty. Chances are, “losing weight” might be the surface-level goal you say out loud, but being healthy enough to play in the yard with your kids for hours might be the real goal.
Reflect on your real “why” and then set short- and long-term goals that align with it. Plus, the more specific and measurable you make your goals, the better they’ll be for fitness motivation in the long run. And if you can find ways to make your “why” visible - like on your phone, mirror or journal - you’ll have a constant reminder of what you’re working towards.
2. Mix It Up: Incorporate Variety to Prevent Mental Fatigue.
Sometimes you just need to spice things up and try something new! The great thing about classes at 10.40.10 Fitness is that variety is already baked into our programming. That means we’re always challenging your body in new ways.
In order to add some variety, consider trying a different class time or format (hello, yoga!), or focusing on a new goal. If you’ve been training to gain strength or lose weight, maybe consider tailoring your accessory work toward running a 10k or learning a new skill.
3. Prioritize Various Forms of Recovery.
While rest might seem counterintuitive to reaching your goals faster, it’s actually a crucial part of the process. Think of your body like a battery: When you drain it, you have to recharge it.
Rest days are an absolute necessity, but if resting affects your fitness motivation, consider active recovery days. Things like yoga, stretching or walking still allow you to move, but aren’t as taxing on your body.
A few other questions to ask yourself in relation to recovery: Are you consistently getting sufficient sleep? How is your nutrition and tracking macros? How much time are you putting into mobility work?
4. Be Realistic About Progress for Better Fitness Motivation.
No matter where you are on your fitness journey, remember that this isn’t a short-term quest. You don’t work toward “being fit” and then quit when you achieve it. Along the way, there will be ups and downs, so when you expect that, nothing will throw you off course.
Also, don’t forget to celebrate your non-scale victories as well. Even though lifting a heavier weight or running a certain distance faster are specifically measurable, take note of when you have better form or even an improved mindset toward training.
5. Community and Accountability.
One of the best parts about being a member at 10.40.10 Fitness is the accountability and fitness motivation that comes from being part of this amazing community. Your coaches are here to help you succeed, and the other members will support and encourage you along the way. There’s nothing like finishing a tough workout to build both confidence and camaraderie.
Be sure to share your goals with the people around you. Not only is saying it out loud proven to help you be more successful, but it also allows others to hold you accountable and cheer you on.
If Fitness Motivation is Low, It Might Be Time to Take a Break (and How to Come Back).
When it comes to burnout, the most important thing to note is that it’s a normal part of a long-term fitness journey. Taking a step back or making some adjustments shouldn’t make you feel guilty. It’s also not a sign that you’ve failed. In fact, it’s actually a successful step when you choose to listen to your body, and will help to renew your fitness motivation.
When you’re pivoting or coming back after a break, be sure to start slow and rebuild gradually. Take the time to focus on consistency in your form and technique. Also, remember that mindset is a critical piece of the puzzle, so get your mind right before you dial up the intensity.
This week, take inventory of your routine. If you’re feeling any early signs of burnout, ask yourself, ‘What’s one thing I can shift to make fitness feel fun or fulfilling again?’
Keep in mind, fitness motivation follows action, not the other way around. So breathe, move and have fun at the gym this week!
