Why do you train?
Why do you go to the gym, run, or practice yoga regularly?
The answer to these questions is key to achieving lasting results – and to building mental strength and emotional resilience along the way.
Psychology defines two core types of motivation:
Intrinsic (driven from within) and extrinsic (driven by external rewards or pressure).
By understanding what truly motivates you, you can align your training with your values and energy – instead of forcing yourself through routines that don’t inspire you.
What Is Motivation in Psychology?
Motivation is an internal state that initiates, directs, and sustains behavior.
It answers three core questions:
- Why do I start training?
- What keeps me consistent?
- What makes me lose motivation?
The key lies in what kind of motivation is driving your actions.
Intrinsic vs. Extrinsic Motivation in Fitness
Intrinsic Motivation: When the drive comes from within
Definition:
You engage in physical activity because you enjoy it, find it meaningful, or feel a sense of purpose.
The motivation comes from the experience itself, not from an outcome.
Examples in fitness:
- You go running because it clears your mind.
- You lift weights because you love feeling stronger.
- You train to challenge yourself, not to impress others.
Scientific background:
According to the Self-Determination Theory (Deci & Ryan, 2000), intrinsic motivation is deeply connected to three core psychological needs:
- Autonomy – feeling free to make your own choices
- Competence – feeling capable and growing
- Relatedness – feeling connected to others
Research shows that intrinsically motivated athletes have greater consistency, better emotional well-being, and are more likely to maintain long-term fitness habits.
Extrinsic Motivation: When the drive comes from outside
Definition:
You exercise to achieve an external result – such as approval, weight loss, social validation, or a reward.
You are not necessarily enjoying the activity itself.
Examples in fitness:
- You go to the gym to lose weight for an event.
- You work out to gain compliments or likes on social media.
- You run because others expect you to – not because you want to.
Scientific perspective:
Extrinsic motivation can be effective in the short term but is more often linked to:
- Dropout or inconsistency
- Less enjoyment and higher stress
- A lack of emotional connection to the activity
It activates the reward system in the brain, not the growth system. That’s why results often feel temporary or unsatisfying.
Why This Distinction Matters
Your long-term success in fitness depends on whether your motivation is stable and self-aligned.
External goals like “I want abs” or “I need to look better” can create pressure, comparison, or burnout.
Intrinsic goals, on the other hand, lead to:
- More sustainable habits
- Greater personal fulfillment
- Improved mental clarity and confidence
How to Recognize Your Motivation Type
Ask yourself:
- Would I still train this way if no one was watching or commenting?
- Do I feel satisfied and energized after working out – or just relieved?
- Am I doing this out of joy or out of guilt?
If you’re training mostly out of pressure, fear, or comparison, your motivation is likely extrinsic.
If you’re moving because it feels good, purposeful, or clear – your motivation is more intrinsic.
Conclusion: Stop Pushing. Start Understanding.
Both types of motivation have their place.
But true transformation happens when you connect your training with internal meaning, not just external outcomes.
Strength doesn’t come from pressure. It comes from aligned, conscious action.
Call to Action: Discover Your Real Motivation
If you feel like your training often comes from pressure or comparison…
If you want to shift from “I should” to “I choose”…
I’m here to help you uncover your authentic motivation, break through old habits, and create a fitness practice that truly supports your growth.
Let’s build a mindset and routine that energizes you – not drains you.
