Ahead, a few science-backed tips to help you boost your workout motivation. Goal-setting is a powerful tool when it comes to motivation, and one popular framework is SMART—or setting goals that are specific, measurable, achievable, realistic, and time-oriented.

So, if your wish is to become fitter, the outcome should be something measurable like finishing a 5K race , explains Van Raalte. For example, maybe your obstacle is not having the energy or time to run when you get home from work, so your plan is to run in the mornings so you stick to your training plan.

Kristen Dieffenbach, PhD, a professor of coaching and performance science and director of the Center for Applied Coaching and Sport Sciences at West Virginia University.

This is why sports psychologists like Van Raalte often recommend beginning with a quick mental warm up to really focus on what you want to accomplish before beginning a workout. Intrinsic motivation at its finest!

To actually get the habit going in the first place, habit pairing or habit stacking can help. One common piece of advice given to people who are too busy to find the time to exercise is to schedule workouts on their calendar and then honor them in the same way they would a meeting with their boss.

Or, if you only have 10 minutes, take what you have! In fact, psychologists have found that music distracts people from pain and fatigue, elevates mood, increases endurance, and reduces perceived effort, meaning people can run farther, bike longer, and swim faster than usual when listening to music—often without realizing it.

This can be one great way to keep you motivated throughout the entire class and give you that boost to keep going when you start to get tired. Well, in the same way getting out of bed to go to work is harder if you hate your job, the same can be said for exercise.

Think about how you felt as a kid on the playground: your motivation was simply to have fun. As adults, we forget how important this is. And if it makes you feel confident, it enhances your motivation to do it. Know that there is something inside of you that is greater than any obstacle.

Moral of the story: Believe in yourself and work to be better than you were yesterday. Today is YOUR day, and with the help of these motivational workout quotes, you will be sure to succeed. Looking for more inspiration? Upper Hand uses the information you provide to us to contact you about our relevant content, products, and services.

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April 25, Written by Upper Hand. Larson Moral of the story: Believe in yourself and work to be better than you were yesterday. Prev Previous Why The Sports and Fitness Industry is Here to Stay Stories From Our Team. Next Podcast Recap: Upper Hand — Built on Purpose Next.

Many people find that buying themselves a new pair of leggings, a sports bra, or a top is enough to motivate them for a workout.

There's the novelty of it, for sure—you'll be excited to wear and show off something new. But there's also a psychological phenomenon called "enclothed cognition" that describes the uncanny influence that certain clothing has on our mindset and physical experience.

Putting on a workout outfit that makes you feel good can help you get in exercise mode , feel confident, and expect to have a positive experience.

As if the above tip hasn't already inspired you to go shopping, those five-year-old running shoes not only look like they've seen better days, but worn-down arch support and shock absorption can set you up for injury. And if part of the reason you dread working out is because it's painful or uncomfortable especially in your feet and knees , the solution may be some fresh sneakers.

The answer? Get fitted by a pro to find the right shoe for your feet, your style, and your activity of choice, says Heather Milton , senior exercise physiologist at NYU Langone Sports Performance Center.

Today's running shoes are "no more than 10 ounces, so you can carry them around in a bag and pull them out at the ready," she says.

Say goodbye to the "I didn't bring my shoes to work" excuse. If your usual elliptical routine bores you senseless—why keep doing it? Grab a friend and go for a scenic bike ride, or mix things up with a group kickboxing class. Both boredom and plateauing results can be motivation buzz kills.

To keep your fitness commitment strong, Milton suggests experimenting outside of your comfort zone plus, variety is excellent for both the brain and the physical body.

Don't be afraid to bust out that ancient jazzercise video: "Having fun is important! Laughing at yourself while working out with Richard Simmons will make you smile—not to mention, laughing is good for your abs.

RELATED: 20 Motivational Exercise Quotes to Get You Through or to Your Next Workout. You've heard it before, but that's because it works: Preparing for a healthy week sets you up for success. Weekend meal prep is important, but that's just half of the equation. Lay your gear out on the floor or a chair in your room so it's in plain sight and ready for you.

Using a planner to track your fitness goals can be both organizational and motivational. Just finished a high-intensity minute run? Congrats—now keep going, says Wells. Sometimes we're motivated enough to start a workout , but not enough to really challenge ourselves, which is where the true benefits take form.

When you think you're finished, or you've reached your initially determined time, try adding on just three to five more minutes. That's it you can do it! If you've gotten this far, a few more minutes are attainable, but challenging, which adds up to personal bests and records that make you feel proud.

Not to mention, each little nudge gets you that much closer to your wellness goals. Wearing yoga pants out and about—even if you're going to brunch, not yoga—is nothing new.

But since athleisure clothing is not only trendy, but commonplace, gym gear has suddenly become even more acceptable outside the studio. Use this to your advantage, suggests Milton. If you find yourself with some extra time, squeeze in a quick gym visit, spin class, or workout video at home—you're already dressed!

Plus it only takes 15 to 20 minutes of activity to give you an energy boost to get through the rest of the workday, she adds. A lot of people like to be told what to do during a workout class or video—and that's great.

But if that format doesn't appeal to you, why force yourself into a routine you hate or one you've done so many times you've lost interest?