5 Scientifically Proven Mantras to Stay Motivated In The Gym

So much of working out is a mental game. That’s because you’re hardwired to reserve your energy. You have to force your brain into submission and repeating affirmations or mantras can help. Researchers at the Cleveland Clinic say affirmations are “a way of helping overcome negative thoughts that can sometimes take over and make you doubt yourself.” Here’s 5 mantras to stay motivated and keep your spirits high and your game strong. 

Step 1: Read through the affirmations & mantras below. Choose any that feel powerful to you. 

I love my body. 

That’s right. Love your body RIGHT NOW, not when you reach your “goal weight”, lose 10 pounds or fit into old jeans again. There’s actually proof that loving your body has benefits including less depression, higher self-esteem, fewer unhealthy dieting behaviors and, if that’s not enough, people with body love are better at protecting their skin from UV exposure and damage.

I’m doing this for me.

Intrinsic motivation means exactly that: doing it for yourself. “When someone is intrinsically motivated to do something, it makes them happy,”  Samantha Gambino, Psy.D., licensed psychologist and founder of Strong + Mindful LLC told Shape magazine. “The activity brings them joy, satisfaction, and a sense of achievement. These feelings create a self-reinforcing cycle where people are more likely to persist with a task because it feels good.” 

The body achieves what the mind believes.

Not only does this affirmation work, but it proves that affirmations work too! Here’s what Healthline says about the science of affirmations: “As a type of positive self-talk, affirmations can help you alter subconscious thoughts. Repeating a supportive, encouraging phrase gives it power, since hearing something often makes it more likely you’ll believe it. In turn, your belief makes it more likely you’ll act in ways that make your affirmation become reality.”

All you need to do is start. The rest will come. 

That’s right! Take a leap of faith and get going. You’ll notice changes sooner than you think. Researchers at the Mayo Clinic found that regular physical activity can improve your strength and endurance, plus get more oxygen to your heart and lungs. That’s why active people have more energy.  Plus, sometimes there’s power in saying “you” instead of I. Talking to yourself in the second person has been linked to better results than using “I” statements. If “All I need to do is start,” isn’t doing the trick, try “All you need to do is start” and let science help you out.


Set a small, doable goal. Then do it. Because it’s a small goal, you’re probably able to reach it, which is great. But THEN, go beyond and tell yourself this: You. Are. A. Superhero! For example, if you’re a runner who decided to run 5 miles today, add a little more at the end. An extra half mile, even 10 extra strides. Superhero! 

Step 2: Print these pump up mantras and put them everywhere you’ll see them! 

  • On your bathroom mirror
  • On the TV
  • On your desk
  • In your car
  • Also, copy them to the calendar on your phone (and/or any paper calendars you use).

Which of these mantras to motivated will you use on the days you workout?

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