Training when motivation is low: Here are our 5 best tricks (that are actually no tricks at all.)
We all know the feeling: you’ve had a long day, your energy is low, the weather’s gloomy, or you’re just “not feeling it.” Even the most dedicated and experienced athletes go through slumps where training feels more like a chore than a reward.
The truth is, motivation is unreliable. It comes and goes—especially when life gets busy. At CrossFit Kreis 9, we work with busy professionals and parents every day, and we know that most people don’t have the luxury of waiting until they “feel like it” to prioritize their health. If you only trained when you felt inspired, progress would be rare.
That’s why consistency is king—and systems and habits matter more than motivation.
Here are five practical, proven strategies that help our members stay on track even when motivation is at its lowest:
1. Don’t wait to feel like it—just show up
This is the single most powerful mindset shift you can make. The decision to train should not be emotional. If you wait until you want to train, you’ll often find a reason not to. Instead, turn it into a non-negotiable habit.
Just like brushing your teeth or showing up to work, training needs to become part of your rhythm. The hardest part is showing up—once you walk through the door, you’ve already won half the battle. From there, our coaches take over. They’ll guide, support, and challenge you, no matter what kind of day you’re having.
At CrossFit Kreis 9, we don’t expect every day to be your strongest. We just want you to walk in.
2. Make your goals visible
Motivation might be fleeting, but your goals are real. And they don’t change just because your mood does.
Want to get stronger, reduce body fat, play with your kids without getting winded, or stay mobile as you age? Keep those goals front and center. Write them down. Put them somewhere you see every day—on your fridge, your phone background, your bathroom mirror. When motivation fades, clarity of purpose kicks in.
And if you haven’t set clear goals recently, book your next goal review with one of our coaches. We do these regularly with all our members, because we believe goals are your GPS—without them, it’s easy to lose direction.
3. Lower the bar (intentionally)
Here’s a hard truth: perfectionism kills consistency.
You don’t need to PR every day. You don’t need to crush every workout. You just need to keep the habit alive. On days when you’re dragging, give yourself permission to do less—but do something. Scale the workout, move slower, or focus on quality over quantity. Just moving your body can shift your energy and mindset.
The beauty of CrossFit is that every workout is scalable. Your coach will meet you where you are, not where you think you should be.
Consistency beats intensity in the long run. Trust the process.
4. Borrow motivation from others
You are the average of the five people you spend the most time with. And when it comes to fitness, your environment plays a huge role in your consistency.
That’s why community matters. It’s why CrossFit works.
At CrossFit Kreis 9, we’ve built a space where people lift each other up. On days when you’re not motivated, lean on your peers. The energy in the room, the friendly faces, the music, the coach’s voice—all of it can create the momentum you’re missing.
You don’t need to generate motivation from within. You just need to step into the right room.
5. Link training to an existing routine
Willpower is weak, but habits are powerful.
Instead of relying on motivation, anchor your workout to something that’s already a habit. For example:
- “After I finish work, I go to the 17:30 class.”
- “After I drop the kids at school, I train at 9:00.”
- “Before I start my weekend, I hit the Saturday morning class.”
By tying training to an existing part of your day, you reduce decision fatigue and make it automatic. Over time, it becomes part of your identity: I’m someone who trains, even when I don’t feel like it.
Training when motivation is low: The bottom line?
You don’t have to be fired up to be consistent. You just have to be committed.
Your goals don’t care how you feel on any given Tuesday. Neither does your health, your energy, or your future. What matters is that you keep showing up—and keep the momentum alive.
And the best part? Once you’ve started, motivation often follows. Action leads to emotion, not the other way around.
Feeling stuck? We’ve got your back
Whether it’s been a few days, a few weeks, or even longer, it’s never too late to get back on track. Book your next class, schedule a check-in with your coach, or come in for a chat.
At CrossFit Kreis 9, motivation is optional. Progress is not.
