How to Push Through When Motivation Drops (Because It Will)

Let’s be honest — the first few weeks of any training programme are usually the hardest.

You’ve signed up. You’ve got that initial burst of motivation (kind of). You’re trying to eat a bit better. You’re showing up to sessions.

But then life happens. Work gets mad. One of the kids gets sick. You miss a session. You’re a bit sore. The motivation dips. And you start thinking... “Maybe this just isn’t the right time.”

This is exactly where most people start slipping. And eventually stop

But here’s the truth – the people who push through this patch are the ones who get results. Not because they’re super disciplined or never miss a session. But because they know this dip is part of the process – and they’ve figured out how to keep going.

If that’s you right now, here’s what I’d say:

1. Expect the dip

There’s nothing wrong with you if week 2, week 4 or even week 10 feels harder than week 1. That’s normal. The novelty wears off. The DOMS kicks in. You’ve a million other things going on. Just don’t confuse a bad day or bad week with being “off track”. You haven’t failed – you’re just human. Keep showing up.

2. Don’t rely on motivation

Motivation is unreliable. It’s great when it shows up – but you can’t depend on it. What you can depend on? Booking your sessions. Setting reminders. Ringfencing your training time. Making your gym sessions a non-negotiable part of the week. Even if the house is upside down and everything’s chaos, 45 minutes for you is still better than nothing – and it’ll boost your mood, your energy, and your long-term health and happiness. Remember – motivation often comes after action, not before.

3. Focus on actions, not outcomes

Don’t obsess over the scales or whether your clothes feel different yet. Just train. Move. Walk. Drink more water. Get to bed earlier. Make better food choices. These things might feel small – but they add up. Results happen as a result of these actions – not the other way around.

4. Remember your ‘why’

You didn’t sign up to be perfect. You signed up because you want to feel better physically and mentally. To get rid of the aches and pains. To have more energy for your kids, partner, work – and yourself. Remind yourself of that when things feel tough. This matters. You're worth the effort.

5. Ask for help Struggling?

Let us know. Chat to us in the gym or drop us a message. We’re not just here to count your reps – we’re here to coach you through this stuff. You don’t have to figure it all out on your own.

Bonus Tip

On the days where you really feel like you can’t – because of life stress, anxiety, or just being mentally wrecked – I get it. I’m there myself a lot.

Sometimes, the right call is to take a proper rest day – but here’s the key: actually rest. Don’t scroll your head off on social media or sit in a stress bubble. Go for a walk. Breathe. Get some fresh air. Try to eat something decent. And get a good night’s sleep – it’ll help more than you think.

The other option?

Go for the minimum effective dose. Instead of 45 minutes, do 15. Instead of 70 or 80% effort, just do 50. Just move, breathe, and tick the box.

Because even that small win will keep your momentum going – and you’ll feel way better afterwards.

I really hope that helps.

Final Thought

Motivation dips aren’t just a week 3 thing. They happen regularly – for everyone. The trick is to expect them, plan for them, and keep showing up regardless. Nobody ever regrets a good training session – or how they feel after. So if you’re on the fence right now – wondering if you’re “falling off track” – here’s your sign to keep going. You’re probably only a session or two away from feeling better again.

David "The long finger only gets longer" Knowles

P.S. Been here before and gave up? Ready to do it differently this time? Apply for our next 6-Week Kickstart – and let us help you stick it out through the dip.

CLICK HERE TO APPLY NOW