I Hate Going to the Gym – Struggling with Motivation?

Let’s be honest—most of us don’t love going to the gym. In fact, 67% of gym members rarely use their membership, and half of new members quit within six months. For me, 99% of the time, I dread the journey, the parking, the crowds, and the discomfort of getting started. Every visit is a negotiation between my self-critic, and the indisciplined part of me that seeks comfort.

The discussion goes something like this –

“Get in the car and drive to the gym you idiot, when you get there you can always turn around and go back home.”

(I arrive at the gym car park)

“Get out of the car and walk into the gym, when you get there you can always turn around and go back home.”

(I’m in the gym)

“Pick up two dumbbells immediately and move them, if you’re not feeling it you can always turn around and go home...loser.”

I’m now moving and after a few minutes when my body temperature begins to rise and more blood is getting to my brain, the self-critic slowly walks away and I’m left with another part of me - the one that actually gives a shit about myself. But why is it so hard to get to this point every single time?

For me, the resistance comes from allowing how I am feeling (the state of mind I’m in) dictate my next actions. The most common one is “I’m tired, I don’t have the energy to do this”, or "I actually need to rest up".

The truth is motivation rarely comes before action. Neuroscience backs this up—doing hard things, like exercise, actually gives us energy. When you start moving, adrenaline is released through the neurological circuits from your brain to your body. The hardest part is getting started.

Show Up, Ignore Perfection

Comedian Jerry Seinfeld talks about simply showing up to write, no matter what the outcome is. Whether he writes zero words or a thousand words, he feels fulfilled. His job is to show up. He marks every day he shows up, creating a connected chain that he tries not to break. You can do the same with movement: focus on showing up, not on a perfect performance. Record each day you show up - see how long you can go without breaking the chain.

No Time? Try Exercise Snacks

Research shows that short bursts of movement—“exercise snacks”—can have a big impact on your energy and metabolism.

Here’s how to try it:

Pick any exercise you like

Set a timer for 15–90 seconds

Do as many reps as you can, then move on with your day

Repeat whenever you have time—try to beat your last score

Try a simple but challenging exercise like this as your 'Exercise Snack'.

It could be running up the stairs, squats while brushing your teeth, or jumping jacks while the kettle boils. The key is to start, even if you don’t feel ready. Notice how your energy changes after you move.