So 2026 started well but life is getting in the way and motivation is waning. Sounds familiar? Don’t worry, I’ve answered 10 common questions about how to get back on track, maintain motivation, and actually stick to your process.
You started strong in January, what’s the most common reason people lose momentum by early February?
The biggest reason is not having systems in place for when motivation dips. From over 12 years of being in this industry, one thing I’ve noticed is that people who train consistently don’t rely on feeling motivated, rather, they reduce friction in the decision-making process. That might be laying out gym clothes the night before if you train in the morning, or booking a class in advance so your values and goals dictate your actions, not how you feel in the moment.
Why does motivation fade so quickly after the first few weeks?
Motivation fades because it’s hard to see results early on. To overcome this, celebrate the small wins. What gets measured gets done. Congratulate yourself for lifting 2kg more than last week or simply showing up consistently. These early celebrations reinforce the new identity and lifestyle you’re building. Having an accountability partner or a coach is another great way to reinforce your drive to make a change.
What should someone do if they’ve missed a week or two of training?
It sounds cliche, but reset and keep showing up. Everyone misses a week or two in their fitness journey. The difference between those who achieve their goals and those who don’t is how they respond to setbacks. Put your ego and feelings of regret aside. Focus on being better one step at a time. Start small to ease yourself back in, then gradually build back to your previous routine.
How can people get back on track without feeling like they’ve “failed”?
By realising that success requires failure. Everyone you admire in this space has fallen off at some point. It’s about coming back stronger from that setback and using the lessons to build a better version of yourself.
What’s the best way to rebuild consistency after falling off?
When restarting, there can be anxiety about where to begin. The solution is to create a simple system to build a routine. For example, if you want to work out in the morning, it starts with having a system for your evening routine to ensure you wake up refreshed and ready to go: turn off devices early, apply a blue light filter to protect your sleep, and lay out your gym clothes the night before.
What’s one mindset shift that helps people push through February?
Value showing up consistently over chasing results. If you stay consistent no matter how you feel the results will come as a byproduct of that consistency.
How do you know if you set unrealistic goals in January?
If thinking about your goal creates anxiety rather than clarity, it’s probably too vague or too big. Ask yourself: do I know exactly what I need to do today to move closer to this goal? If the answer is no, break it down into smaller, actionable steps that you can execute immediately.
Should someone adjust their plan if they’re struggling to keep up?
Yes, and this is where working with a professional can make a huge difference. A personal trainer/ online coach can help identify whether your plan is too demanding for your current fitness level or lifestyle, and adjust it so you’re getting the best return for the time and energy you’re putting in.
How can someone stay accountable when the initial excitement wears off?
Build a strong support network of people interested in fitness. This can start with trying to get to know people you see in the gym (daunting I know!) and building relationships that keep you invested in this process. This ensures that when the initial excitement wears off, you have a strong support network to turn to. Equally, having an accountability partner or coach ensures that when excitement fades, you have people to keep you motivated and on track.
What would you say to someone who feels like giving up already?
DON’T! I know it sounds simple, but ask yourself: What’s the real cost of not taking control of your health today? Health issues down the line? Missed opportunities? By investing in your health today, you’re making a decision your future self will thank you for. Health is wealth, after all.
About the Author
Niyi is an award-winning Personal Trainer at Gymbox Victoria with over 10 years of experience and countless client transformations. His work focuses on helping busy professionals achieve their best physique without sacrificing their career or lifestyle.
Featured in The Guardian for his unique fitness journey, Niyi transformed his body while leading change within the prison service – work that culminated in receiving awards presented by HRH The Princess Royal at Buckingham Palace. He now teaches others to do the same, using fitness as a tool to help leaders excel in their careers and businesses while strengthening their health, discipline, and long-term habits.
