Should I use intrinsic or extrinsic motivation to stick to my fitness goals?

"I need to go to the gym this morning!"

"Yoga starts in 30 minutes. Should I go?"

"I really should get out for a walk today."

"I just feel like relaxing and watching something on Netflix."

It can be really hard to find the motivation to focus on your fitness goals. Learning how and when to use intrinsic vs. extrinsic motivation can help you stay focused on your fitness journey.

Intrinsic and extrinsic motivation are "forces that drive behavior."

Intrinsic Motivation

This motivation comes from within you. You're doing something because you enjoy it, it makes you feel good, or it rewards you internally.

Extrinsic Motivation

This motivation comes from an outside source. You're doing something because you want to earn an external reward or to avoid something unpleasant.

Examples:

• Trying to be a good leader at work because you want to inspire

• Traveling because you want to explore different cultures

• Studying and learning because you want to improve yourself

• Volunteering because it makes you feel good helping others

• Having a tidy room because it helps you feel organized and happy

• Playing sports because you enjoy how they make you feel 

Examples:

• Going to work because you want to earn money

• Going to new places because you want to post about it on social media 

• Studying because you want to get a good grade 

• Volunteering because it looks good on a resume 

• Cleaning your apartment because you don't want your roommate to get mad 

• Pursuing a certain degree because you want to make your parents proud 

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Whether you want to improve your health, change your appearance, or feel better physically or emotionally, you can use intrinsic or extrinsic motivation to help you achieve these goals.

How intrinsic motivation can help:

If you enjoy how you feel after a run, or after a yoga class, that positive feeling motivates you to keep running or going to class. Observing which fitness activities you enjoy can offer the intrinsic motivation you need.

Intrinsic motivation for fitness:

• Moving around easily after losing weight (less joint pain or body aches)

• Satisfaction of hard work and determination after finishing a 5K run

• Finding the right fitness class that you enjoy and keeps you going

• How well you sleep at night after adding a fitness routine

• Increased energy from going to the gym each week

How extrinsic motivation can help:

If you have a goal you want to reach, whether it's looking good for a high school reunion, winning a fitness contest, or losing weight to look a certain way, those extrinsic motivations can help make your goals achievable.

Extrinsic motivation for fitness:

• A cash prize for winning a fitness contest

• Being told that you need to lose or gain weight

• Wanting to receive compliments from your friends/family

• Wanting to achieve a goal weight to wear a specific outfit

• Receiving a medal or trophy after competing in a race

Intrinsic Motivation

Pros:

• Provides greater fulfillment when you enjoy something and feel satisfied

• Reduces stress and anxiety since it improves your well-being

• Will have better results and resilience because you work harder and persevere through challenges

Cons:

• Moods and feelings can affect motivation and cause inconsistencies

• Overexerting yourself if you are highly focused on the enjoyment and work past your limits.

• Underestimating the value and benefits of external supports and communities

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Extrinsic Motivation

Pros:

• When tasks are less enjoyable, extrinsic motivation can improve performance

• Can have measurable goals so you can track progress (ex/ "I want to lift 100lbs")

• Helps foster healthy competition if a reward is involved and can lead to increased effort and results

• Can attract top talent in competitions if the rewards and recognition are high

Cons:

• Easily lose interest in a task when you don't enjoy it

• Without constant rewards, motivation, initiative, and effort may plummet

• Quantity can be valued over quality if rewards are tied to quantity (ex/ 25 squats the right way vs 50 the wrong way)

• Can be costly if not managed properly or unsustainable in the long run

The quick answer...it depends!

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Intrinsic motivation may be the best option for you if you have long-term goals like:

• getting fit

• losing weight

• maintaining a healthy lifestyle

When you enjoy something and reap some internal benefits, you will stick with it longer.

You can lean into extrinsic motivation when you aren't feeling enjoyment or if you're struggling through a tougher time.

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If you have an immediate goal (like an upcoming race) then extrinsic motivation will get you through any tough times or doubts so you can achieve your short-term goal.

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So it can be more of a dance between the two. If you enjoy the activity, intrinsic motivation helps you start.

Then you can add extrinsic motivation using rewards to keep you going and push through those challenging times.

If it's a new activity and you're not sure if you like it yet, you can start with extrinsic motivation. Any enjoyment or good feeling that comes from the activity is what will keep you going! Then you can lean back into extrinsic motivation whenever you need.

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You've been to spin class many times. The instructor is inspiring, the music is great, and you feel AMAZING after class. This activity helps you de-stress from work and loosen any muscle stiffness from your desk job.

But after a month or so, you start to miss a class here and there, find it hard to wake up for the early class, and ultimately find yourself not going at all.

Which actions will help you keep at it and achieve your goals? Select all that apply:

A. After your next class, write in your journal about how you feel. Use this as a reminder whenever you need.

B. Every time you go to class, record it on a chart. When you meet your weekly goals 2 weeks in a row, treat yourself with a favorite meal or fun activity as a reward.

C. Don't focus on how the activity makes you feel — you already know you like it. Look for an improvement in your weight goal and use this to measure your success.

D. If it's hard to keep going to spin class, find a new activity. You'll be able to keep at it with something more enjoyable.

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Positive motivation, whether intrinsic or extrinsic, is always a good thing to have. Are you ready to get started on your fitness journey?