How to get the motivation to exercise

Published January 2026 | 4 min read
Expert contributor: Kurt Vogel, exercise scientist and sports performance coach
Words by Donnay Torr

Key takeaways

• Motivation to exercise can fade quickly, so it’s important to find ways to make exercise habits stick.
• Overcome barriers like lack of time or interest by scheduling workouts, setting goals and teaming up with friends.
• Tracking progress and focusing on how exercise makes you feel can boost motivation.
• Finding quick, fun, low-cost and social workout options can make it easier to stay active

Discover how to get the motivation to exercise and stay consistent – even when life gets busy.

Most Australians believe their health could be improved by being more active. But the real challenge isn’t setting fitness goals – it’s sticking with them. Common barriers to exercise are lack of time, too many other commitments and concerns about injuries. Sometimes, motivation fades after just a few weeks.

“Our fast-paced world often sees long-term goals getting moved aside, and health is usually the first to go because it’s challenging and we want quick results,” says Kurt Vogel, an exercise scientist and sports performance coach. “Unrealistic expectations, not enjoying exercise and the classic, ‘all in or all out’ also work against us.”

Research shows motivation for exercise often increases after you finish the activity – it becomes a reward that encourages you to keep going. So, Kurt’s first tip on how to start working out is: “Just start.”

8 ways to remain active all year round

1. Overcome your personal barriers to exercise

Understand what’s stopping you from exercising and find solutions. For instance:

• Too busy? Block out time to exercise. “This is your time. Don’t move it, don’t cancel it,” says Kurt.
• Not interested? Sometimes a lack of direction fuels that feeling. Set specific, measurable, achievable, relevant and time-bound (SMART) goals – work with a trainer to set them if you can. “This will help you manage your expectations,” says Kurt.
• Prone to quitting? Research shows social or group-based exercising helps keep you motivated and accountable for longer. “You and your friends’ goals don’t have to be the same,” says Kurt. “It’s the social aspect of exercise that’s incredibly important to keep going.”
• Bored? Lack of enjoyment is one of the main reasons people stop exercising. So, choose enjoyable workouts. “You have to like what you do,” says Kurt. “Got kids? Involve them. Love dancing? Try a YouTube dance class.”

2. Be consistent

“Change comes from routine and consistency,” says Kurt, pointing to studies that show even a little bit of daily activity is more beneficial than longer periods of exercise spread out across the week.

Start exercising at a level that suits your health and fitness capacity: if you have injuries or health conditions, check with a healthcare professional before beginning. For eligible HCF members^* with heart conditions or diabetes, The COACH Program^® offers four to six months of phone-coaching support at no extra cost to help you increase your daily physical activity.

3. Track your progress

The HCF Healthful app^{^} can complement your efforts by helping you monitor your overall health and wellness journey. Tracking your progress helps you see how far you’ve come and keeps you motivated, with each completed achievement boosting your Health Score. Plus, HCF Healthful rewards eligible HCF members with a $20 gift card when you complete your health risk assessment and get your Health Score for the first time.

4. Focus on how exercise makes you feel

Rather than fixating on physical results, notice how movement makes you feel emotionally and mentally. Exercise releases ‘feel-good’ chemicals like endorphins and serotonin, boosting mood, confidence and energy while reducing stress. These improvements often appear quicker than physical changes and can be a powerful motivator to keep going.

5. Do quick workouts

When time is tight, any exercise helps – if you’re consistent. Even three minutes of movement can trigger endorphins, says Kurt, and research supports the health impacts of short, high-intensity ‘exercise snacks’.

• Involve your kids or partner: A family walk or fun exercise activity at home can become a highlight of everyone’s day.
• Try a 15-minute circuit: Choose three bodyweight exercises – one lower body, one upper body and one core. Do 45 seconds on, 15 off, repeat five times. “You’ll raise your heart rate and get your body moving,” says Kurt.
• Amplify everyday activities: Lunge while brushing your teeth or do wall sits during ad breaks on TV.

6. Find low-budget exercise options

You don’t need to pay for a pricey gym membership. You can follow free YouTube workouts, join community sports programs or simply go for a walk.

7. Create an uplifting playlist

Music can be a powerful motivator. Studies show listening to upbeat tunes during exercise boosts mood and reduces fatigue, helping you go further.

8. Use ‘habit stacking’ to make exercise automatic

Habit stacking means linking new habits to existing ones: for example, do 10 squats after drinking your morning coffee, or do 10 minutes of stretching before you go to bed.

Kurt recommends getting your workout gear ready the night before to make it easier to exercise upon waking. “It triggers positive habits for the rest of the day and ensures consistency.”

Track your fitness progress

Ready to see your progress, celebrate your wins and keep moving forward with your fitness goals? The HCF Healthful app gives you access to a personalised Health Score, evidence-based health programs, real-time health and wellbeing tracking, goal setting and a 24/7 digital coach^{^}.