Most people approach fitness goals—whether they want to build muscle, increase their calorie expenditure or feel more energetic – with motivation as their main driving force.
This seems logical at first. Motivation feels powerful, exciting, and inspiring.
But there's one big problem: motivation is temporary. It fluctuates daily, sometimes hourly. It can be strong on Monday and completely gone by Tuesday, and it can vanish for weeks, months, or even years.
Motivation is great for starting a fitness journey, but it sucks for keeping you on track.
So, what should you rely on instead? - Momentum.
Why Momentum Beats Motivation
You may know people that work out 3-5 days per week, every week, for years on end. Are they getting that done because they have superhuman willpower, amazing genetics, or a personal chef who preps their meals?
Probably not.
It's more likely because they have built habits over time that ensure they do what needs to be done—even when they don't feel like it.
It's like brushing your teeth. You probably aren't excited to brush your teeth every night, but it happens without fail. It's automatic. Your feelings don't factor into it, and skipping isn't even on your radar.
Working out and other healthy habits you wish to incorporate need to become like brushing your teeth—non-negotiable habits that happen regardless of how you feel.
How to Build Momentum and Make Exercise a Habit
So, how do you stop relying on motivation and start building momentum?
Step 1: Start Small and Keep It Simple
Most people try to do too much at once. This rarely works because it's overwhelming.
👉 Action Step: Choose just one small habit to start with:
Work out once or twice per week.
Work out every day for five minutes
Find ways to incorporate more movement into everyday activities
The key here is to start small and focus on consistency over intensity.
Step 2: Build Slowly
👉 Action Step: Once your first habit feels effortless, increase it gradually. Making smaller changes prevents burnout and ensures long-term success.
This gradual approach allows you to build habits sustainably instead of going all in on Day 1 and burning out by Day 10.
Step 3: Track Progress and Celebrate Wins
Momentum thrives on small wins. The more progress you see, the more likely you will keep going.
👉 Action Step: Track your progress
Check off workouts on a calendar.
Keep a fitness journal.
Use an app to log daily movement.
Celebrate milestones—whether it's a new personal best, better energy levels, or just showing up when you didn't feel like it.
Why Momentum Leads to Long-Term Success
By focusing on momentum instead of motivation, you unlock three powerful benefits:
It gets easier over time. Each habit builds on the next, making it more natural to keep going.
You become much less likely to quit. There's no motivation to lose—just habits that carry you forward.
You realize you never needed motivation in the first place. Consistency, not motivation, is the real key to success.
So stop waiting to feel motivated.
Take action today—one small step—and let momentum do the rest.
You've got this. 💪
P.S. My new strength training program called Muscle Define launches on March 17th.
I'm seeking a few more beta testers to try a recorded workout from the program and provide feedback.
If you are up for it, you can use the link below to access the recording.
Please message me with your feedback. Thank you!
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