Why Rewarding Yourself for Workouts Works


Why is rewarding yourself for a workout so important? It helps you create a habit of working out! The most successful progress is made when exercise becomes a part of your every day routine. The hard part is deciding on a healthy way to reward yourself after each workout. We’ve come up with some great ideas that will help you start creating a more disciplined routine by rewarding yourself daily for each workout you do!


Build immediate rewards into your workout.


This kind of reward system can work two ways. You can build rewards into the workouts themselves or you can create a system that allows you to bank rewards over the long term. Either will work, as long as you use it!

Immediate rewards can help you find gratification in your workouts, making them feel more enjoyable. Try things such as, working harder on an exercise you usually struggle with and then allowing yourself to work at an easier intensity on one you usually feel confident on. Other ideas may include things such as buying a new pre-workout style beverage to sip on during your workouts. For each round you complete you’ve earned a tasty sip of that new beverage rather than your normal go-to water.

For long term rewards, think of a new way to take your workouts to the next level. Once you’ve decided what that goal will be, make sure you meet it each day during your workouts. Everyday that you meet that goal will be a day that draws you one day closer to a reward of your choice. This can be anything from challenging yourself to go heavier, faster, working on your form, or even just working out on predetermined days. Once you’ve done this everyday for the course of the week, allow yourself a reward that you’ve decided on before the week began such as new yoga pants, a splurge meal you’ve been dying for or a new pair of shoes!


Create a post-workout reward.


Try to find a way to make your post-workout routine a little out of the ordinary. As a reward for working out, try enjoying your favorite post-workout smoothie, slipping into your favorite comfy clothes, or using a new fresh-smelling shower gel. The idea behind this is that you start to associate these enjoyable sensations with your workouts and begin to create a more lasting routine.


Use accountability to create long-term rewards.


Create a system of accountability that allows you to reward yourself for each workout done. Stash a money jar at home that allows you to place a predetermined amount of cash in the jar for each workout done. Once you’ve reached a set amount, purchase something workout related that you’ve really been wanting, this will allow you to “reinvest” in your workouts! Some really great ideas are that expensive pair of workout leggings you’ve been dying for, a heart rate monitor to track the intensity of your workouts, a fitness tracker, or a water bottle that alerts you to help you stay on track with your daily intake!


Creating rewards for working out is a powerful tool in creating internal motivation for working out. Having that internal motivation plays a huge role in becoming consistent and actually seeing the real kind of progress that takes time and dedication! Choose a reward that is meaningful to you and integrate it into every workout. Rewards are individual and help you to transition to new levels, new challenges and powerful habits!!


Below you’ll find some extra ideas to help you create your own reward system:


-Give yourself permission to take a nap.

-Visit the library or bookstore all by yourself.

-Have a guilt-free home spa afternoon.

-Sleep in!

-Take a selfie to celebrate your progress.

-Have lunch outside or at least away from your desk.

-Post your progress on social media so your friends can celebrate with you.

-Take a bubble bath.

-Use smiley face or star stickers to note milestones on a wall calendar hung in a prominent place.

-Make or buy a refrigerator magnet with a motivational quote.

-Unwind with a movie of your choice.

-Subscribe to a fitness or healthy cooking magazine.

-Get yourself a bottle of fancy shower gel or lotion.

-Invest in some moisture-wicking workout socks.

-Get fitted for a new sports bra.

-Come home with a bouquet of flowers.

-Buy a small personal blender for smoothies and protein shakes.

-Order a pair of high-end wireless headphones.

-Invest in a fitness tracker to motivate you even more.

-Sign up for a charity walk or running event.

-Splurge on some nice yoga pants.

-Go for a mani/pedi.

-Treat yourself to a massage!

-Take a cooking class to up your game.

-Get fitted for workout shoes at a running store.

-Plan a weekend getaway with your significant other.

-Hire someone to clean your house so you have more time to hit the gym.

-Two words: Dream vacation!

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