If you’ve ever gone to bed with grand ambitions to hit the gym or the trail the next day only to wake up and find your feet dragging even before you lace up your sneakers, you’re in good company.

"Even fitness professionals deal with slumps. There are definitely times when I don’t feel up to working out," says Julie Davis, PA-C, RD, CPT, a physician assistant, registered dietitian, and certified personal trainer in Fort Worth, Texas.

Perhaps it’s due to being short on sleep, tackling long shifts, juggling family obligations, feeling overly stressed, or dealing with another X factor. Regardless of the reason or the season, the pros we polled admit that they find their motivation flagging once or twice a week.

"I got into this field because I love to feel strong and move my body, but loving movement doesn’t always mean I spring out of bed every day excited and ready to move," confirms Jordan Langhough, R.D., a Charlotte, North Carolina-based registered dietitian and certified personal trainer.

If we solely relied on motivation alone to jumpstart our sweat sessions, we would rarely exercise — or do anything in life for that matter, says Val Warner, an Albuquerque, New Mexico-based strength coach and the host of the Strong and Nourished Momma podcast. Luckily, the trainers agree there are a few very reliable ways to amp up your excitement for exercise.

5 Tips to Boost Your Exercise Motivation

The next time you find yourself in need of additional encouragement to visit the gym, yoga studio, track, or local hiking trail, turn to one (or all) of these pro tips.

Add exercise to your agenda — but remember that the appointment can move

One of the best ways to boost accountability is to schedule your workouts in your calendar at the start of the week, Davis says. Maybe morning works best for you, as it does for Joey Gundersen, a personal trainer and fitness specialist at Endeavor Health Fitness & Wellness Center in Woodridge, Illinois. "I like to get my workouts done first thing in the morning because once they’re finished, I can focus on the rest of my day — whether that’s working with clients, spending time with friends or family, or taking care of other responsibilities," he says. Or perhaps a lunch break sweat session is your style like Langhough. There’s no universal "best" time to exercise. It’s about what’s best for you … and what you can stick with, Langhough explains: "Consistency is crucial when it comes to exercise." (Research also backs this up.)

That being said, if you’re normally a morning mover but you slept poorly the night before, Warner gives you a permission slip to edit your itinerary. If your body is asking for a breather, lift a little lighter, shorten the workout or go for a walk or easy bike ride around the neighborhood instead.

"Last week I was up for a long stretch with my daughter, so instead of my 5 a.m. gym session I slept in, and it felt amazing," Warner says. "But here's what I didn't do: abandon the workout entirely. I hopped on the bike later that day. It was 30 minutes instead of an hour, cardio instead of lifting, but I still moved my body. To me, that’s a win."

Set yourself up for success

Take care of future you — and remove as much friction as possible — by setting up systems that make it easier to start. Of course, an alarm is essential if your plan starts at a certain time.

"When that alarm goes off, my brain immediately says 'just sleep in!' So I have a little conversation with myself," Warner concedes. "I remind myself that this is the only hour I get completely to myself and that I always feel energized afterward. Plus, I'm already awake from the alarm. Might as well get up!"

Besides the alarm, it can be helpful to set out everything you might need to complete the mission, such as your clothes and shoes, a water bottle, a banana or piece of peanut butter toast to eat pre-workout and the creatine you’ll drink after (if that’s part of your routine).

Warner swears by this strategy because "when I wake up, all I have to do is change, brush my teeth, grab my stuff and the keys, and walk out the door. No decisions."

Try a "workout snack"

Langhough, Gunderson, and Ben Walker, certified personal trainer with Anywhere Fitness in Dublin, Ireland are all firm believers that some exercise is better than none. Known as "workout snacks," these short bursts of physical activity are a creative way to break up sedentary time.

"This tip is one I got from my therapist, and you can use it for anything, not just exercise," Langhough tells Food Network. "Set a timer for 10 minutes and start your workout. If after 10 minutes you’re still not feeling it, give yourself a free pass for that day. More times than not, you’re unlikely to stop because you’re already moving and starting to receive those feel-good endorphins."

Rather than fretting about finding the energy for all 30 or 60 minutes, "I just focus on getting to the gym and doing my warm-up," Gunderson says, "Nine times out of 10, once I’m there, I end up finishing my workout."

Even if you do just knock out those first 10 minutes, those little "bites" can add up to big body benefits. Scientists have found that "workout snacks" can significantly improve several cardiometabolic factors, including cholesterol, body fat percentage, and blood pressure.

"Breaking exercise into small, goal-focused blocks removes the pressure of completing a full hour while still delivering meaningful physical and mental benefits," Walker says.

Try walking 15 minutes in the morning, climbing the stairs for 10 minutes over your lunch break and following a 20-minute yoga flow on YouTube before bed. Without even changing into special gym clothes, you’ve added 45 minutes of movement to your day.

Listen up!

Pumping tunes before and during a workout has been scientifically proven to increase motivation and effort — while taming usual levels of fatigue. As you seek out the ultimate workout playlist, keep in mind that tracks at 120 beats per minute or more tend to be most supportive of intense sessions. (Warner swears by Spotify’s House Mix Playlist.)

Keep in mind that for more casual workouts, you need not stick strictly to music. "Anything that helps take your mind off the task and shifts your focus elsewhere can be just as effective. Listening to an educational podcast, an audiobook, or even a TV show can distract you from the physical effort of cardio or resistance training, making the workout feel easier and more enjoyable," Walker says.

He loves to catch up on Food Network shows to pick up some new culinary inspiration. Langhough finds The Mel Robbins Podcast ultra-motivating. And Gunderson likes to multitask and learn from podcasts about nutrition, exercise science, or strength training, like Health vs. Hype with the American Medical Association.

If possible, save your favorites as exercise exclusives. That way, your brain links the enjoyment you receive from those songs or shows to your workout as well.

Give it a rest

"Feeling less-than-chipper about a workout could be a sign that you might need a day off," Warner verifies. "Get honest with yourself. There's a difference between listening to your body and listening to your excuses."

If you're genuinely sore, you can’t remember your last rest day, your performance has been declining, or you’re truly drained, you might need to take a step back. Aim to incorporate one full rest day and one active rest day (with stretching, gardening, meditation, or easy walking) each week.

"Recovery is just as important as training if you want to stay healthy and continue making progress," Gunderson tells us.

Unless you’re recovering from an injury or illness (or have been instructed otherwise by a medical professional), try not to let this downtime turn into more than two consecutive rest days, Warner warns: "Consistency is everything, and the hardest part is almost always just starting."

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