You know the feeling: at the beginning of a new training plan, you are full of energy and motivation. The first few workouts feel great and you feel like nothing can stop you.
But then, after a few weeks, your motivation starts to wane. The sofa suddenly seems a lot more comfortable than the exercise mat, and you wonder how you can get back into the flow. This is where motivation and discipline differ.
But what is actually more important for sticking with your workout? And how can you use both to achieve long-term success? We'll tell you.
What is motivation – and why does it fade so quickly?
In short, motivation is the spark that drives you to tackle a new goal. It gives you the feeling that you finally want to get started – whether it's a new training program or a running challenge.
Motivation often comes from a desire or inspiration: maybe you've seen a video that has inspired you. Or you've arranged to meet friends to attend a sporting event.
All well and good, but unfortunately motivation has a catch: it is not constant. As soon as everyday life takes over again or you reach the first hurdles in training, motivation often begins to wane.
Why does motivation wane?
Motivation is strongly dependent on emotions: it often comes about through external stimuli or moods. You have a good day and are motivated – the next day you feel tired and your motivation is gone.
Motivation fluctuates: some days you feel like exercising, other days you don't. And that's perfectly normal. But it shows that motivation alone is not a reliable basis.
Frustration due to a lack of results: A common reason for a decline in motivation is the lack of quick successes. In sports in particular, progress is often slower than we would like, and that can be frustrating.
As you can see, motivation is great for getting you to train, but it's often not enough to keep you on the ball in the long term.
Why discipline is more important than motivation in training
Discipline is the long-term key to getting your training done. While motivation is based on emotions, discipline is a skill that you can actively build and train. It ensures that you go to the gym or lace up your running shoes even when you don't really feel like it.
Why is discipline so important?
Discipline ensures consistency: No matter how you feel – if you are disciplined, you will stick to your training. This makes all the difference in the long term.
Regardless of external circumstances: Unlike motivation, discipline is independent of whether you are stressed or the weather is bad. It is based on your firm decision to achieve something.
Routine and habit: With discipline, training becomes a routine that you don't have to question every time. It simply becomes part of your everyday life, just like brushing your teeth or going to work.
Discipline creates consistency – and that is precisely the key to progressing in sports. No one achieves their goals with occasional boosts of motivation alone. Discipline ensures that you stay on track even when your motivation wanes.
Motivation and discipline – the perfect mix?
Although discipline is more important in the long term, motivation plays an important role in getting you started. Ideally, motivation and discipline should complement each other:
Motivation: It is the starting signal that gives you the initial drive to start something new or to set your sights on a goal. Motivation is what gets you out of your comfort zone.
Discipline: It ensures that you stay on track when motivation wanes. Discipline takes over when you can no longer rely on your feelings alone.
How does it work in practice?
Motivation gives you the push you need: You set yourself a goal, such as running 10 kilometers or going to the gym regularly. Motivation helps you take the first steps.
Discipline keeps you on track: Even on days when you don't feel like it or are tired, you go to training – simply because you have made up your mind to do it.
By the way: The SmartWOD Workout Generator App can help you with both motivation and discipline. It's perfect for finding workouts anytime, anywhere – whether you're training at home, traveling, or in the box or gym.
The app quickly provides you with workouts based on your equipment and also tracks your progress. This way, you always have a training routine at hand and can also follow how you develop – an additional motivation boost to help you stick with it!
How do I build discipline in training?
Discipline isn't something you're born with; it's something you can actively train, just like your muscle memory. If you want to build discipline into your workout routine, you can start with small steps and build it up bit by bit.
Start small
Building discipline begins with setting goals that are realistic. Don't start with an overambitious plan of working out five times a week when you're just getting started. Small successes are crucial to staying on track in the long term. For example, start with two workouts a week and increase as the habit takes hold.
Establish fixed routines
When you make working out a regular part of your routine, it becomes easier to stay disciplined. Schedule your workout at specific times, like first thing in the morning or right after work. This saves you the energy of deliberating whether you should work out each time – it just becomes part of your day.
Don't make working out negotiable
No matter how you feel, stick to your plan. Think of your workout as a fixed part of your daily routine – like brushing your teeth or going to work. “Nonnegotiable” means that you don't put the workout up for discussion, you just do it.
Reward yourself for progress
Discipline doesn't mean you have to push yourself all the time, with no breaks or rewards. Rewards are important to help you give yourself credit and to reward you for sticking with it. Treat yourself to something special after a successful week, whether it's a new workout outfit or a relaxing spa weekend.
Accept setbacks
Nobody's perfect, and that's okay. There will be days when you miss your workout or just can't get yourself to go. The important thing is not to get discouraged. Setbacks are part of the process. Discipline means getting back up after a bad day and continuing instead of giving up completely.
Conclusion: Discipline will get you further in the long term.
Motivation is a great starting point for any fitness goal, but it is often not enough to get you through difficult phases in the long term. Discipline is the key to continuously staying on track. It's like a muscle – you can train it.
Whether you're training at home, on the road, or in the gym, the SmartWOD Workout Generator App helps you find workouts that fit your situation.
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