4 ways to use intrinsic motivation to exercise 🏋🏽

Does exercise ever feel like a chore?

We've all been there. Finding motivation to exercise can be tough!

But what if working out felt like something you enjoy doing, not a chore? Well, that’s the power of intrinsic motivation. These are a few steps to connect your exercise journey to personal fulfillment.

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The American Psychological Associationdefines intrinsic motivation as a reason to "engage in a specific activity" that derives from "pleasure in the activity itself" through internal efforts rather than because of any external benefits you might gain.

Examples driven by internal desires:

• Curiosity 

• Personal satisfaction

• Genuine interest 

Examples driven by external rewards:

• Money

• Recognition (ex. receiving medals)

• Praise (ex. acknowledgement of progress)

When you use intrinsic motivation to exercise, working out means being driven by internal desires and feelings. It creates a more personal connection to fitness, making long-term commitment effortless!

Richard Ryan and Edward Deci expanded the concept of intrinsic motivation by developing self-determination theory.

According to this theory, intrinsic motivation thrives when you follow these three psychological needs:

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With support, strength, and control from these three needs, your intrinsic motivation to exercise will flourish.

You'll start to engage in physical activities because dedication comes from within — and you'll be able to craft your own path to exercise that feels natural to you.

To implement intrinsic motivation to exercise, reflect on what truly resonates with you. What are some goals you want to set that align with your feelings?

Ask yourself some questions.

Do you want to exercise to:

• Boost your mood?

• Feel empowered? 

• Relieve stress? 

• Feel confident and fit?

• Just to enjoy moving?

When you start to grasp what exercise means to you, that can provide a stepping stone to create the intrinsic pleasure of your fitness journey!

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Brainstorming physical activities that align with your meaning and goals is your next step. 

These could include:

• Strength training

• Yoga

• Recreational sports

• Hiking

There are other ways to enhance your preferences. Make it personal!

For example:

• Listen to podcasts or audiobooks

• Find a workout buddy or join a class

• Get new workout clothes that make you feel confident

• Try different gyms to find an environment that is suitable to you

Remember to experiment until you find what brings you the most joy and fulfillment. It’s about the process, not the results!

QUIZ: Which approach best supports the development of intrinsic motivation to exercise for beginners?

A. Give them a rigid program to follow for 30 days.

B. Offer money for reaching certain targets.

C. Encourage them to explore different physical activities they might enjoy.

D. Constantly remind them about their weight loss goals.

Why focus on growth? 

It's the heart of intrinsic motivation! It gives you:

• Resilience: When you deal with small setbacks (missing gym days), resilience helps you view them as learning opportunities.

• Motivation: Focusing on how exercise makes you feel will help you continue coming back.

• Joy: Small improvements (getting stronger) become a source of joy and celebration.

• Flexibility: Having a growth mindset allows you to be kinder to yourself. You'll have fewer feelings of guilt and pressure! 

Discover your own intrinsic motivation to exercise!