11 ways to stay motivated to exercise with Hinge Health and achieve your goals

It’s easier to feel motivated when you start a new exercise routine. The excitement of trying something new can make those first few workouts feel energizing and like anything is possible. But over time, the initial spark can fade. Staying committed to movement in the long run takes more than just willpower and enthusiasm — it requires strategies to build routines and more durable motivation.

Staying motivated to workout is especially important when your goals involve getting pain relief. Regular movement (especially stretching and strength exercises) helps keep your muscles and joints healthy, reducing pain and preventing it from returning. Research shows that physical activity is one of the most effective ways to manage chronic musculoskeletal (MSK) pain. 

So how do you stay motivated to keep moving? Here are tried-and-true strategies from Hinge Health coaches, who use them to help members build sustainable movement habits — so you can keep doing the activities you love with less pain.

Goals 

1. Flesh out your goal

Hinge Health asks members to think of a “North Star” goal when they start their exercise therapy program: a vision to work toward — e.g., being able to travel without pain, dance at a wedding, play on the floor with kids or grandkids. This vision can help you stay on track, especially on days you feel stuck or frustrated. Be specific with your North Star. Hinge Health coach Andrew Helfer suggests you jot down all the reasons for your goal, and all the things you’ll gain by reaching it. “This reflection can help build the motivation needed to make it happen,” he says. “Then post your list somewhere you will see it often to help stay connected to your motivation.”

2. Forget the ‘should’

Approaching a new routine from a place of "should" or "need to" can make you feel like you’re behind — “this is what you ‘should’ already be doing,” says Hinge Health coach Lisa Pettifor. “But if you can dig deeper to discover why those things are so important, the personal values they honor, and your hopes for the future, you can generate momentum in your routine so it comes from a place of passion. That can be incredibly motivating.”

3. Focus on your people

Relationships are powerful motivators when it comes to staying committed to healthy lifestyle goals. “Think of the people in your life who inspire you to be the best you can be and who you inspire,” says Hinge Health coach Megan Proctor. “Keeping these people in mind can help you stay on track when challenges pop up.” She also suggests sharing your goals with others (family, friends, coworkers) who can check in with you, help you stay accountable, make your movement sessions more fun, or share your progress with.

Routine and variety

4. Think small

If you’re having a low-energy day and aren’t in the mood for your usual workout or movement routine, consider this reframe: doing something, however small, is always better than nothing. “Just get started,” says Hinge Health coach Elise Girouard. Even if you only do a stretch or two or take a very short walk, you can acknowledge and appreciate that you did something just for you.

5. Lean into routine

Building an exercise routine takes time, but on the days when motivation is low, having a solid routine makes it easier to follow through,” says Hinge Health coach James Louie. It’s that mindset: Even if I don’t feel like it now, I’ll feel better once it’s done. Not having to spend mental energy on deciding whether to do your usual workout or Hinge Health session makes it easier to be consistent.

6. Embrace variety

Mix things up with the types of movement you do and the environment where you exercise — so you don’t get stuck in a rut. “My movement routines are going to vary vastly from season to season,” says Girouard. “It can be hard to push myself to complete Hinge Health exercise sessions inside on a perfect day, so why not take it outside and enjoy some sun while stretching? If it’s frigid and rainy, I love to get cozy in sweats and a big sweater and do some gentle stretching to warm my body up.”

7. Keep things fun

When working out or doing Hinge Health exercise sessions feels like a chore, it’s less motivating to stick with it over time. Incorporate music or TV, tie it in with another workout you do, or do it with co-workers, friends, family, or your kids, suggests Girouard.

8. Transition rituals to get in the right mindset

Shifting between environments, whether mental or physical, can benefit significantly from deliberate practices. These rituals help manage stress and increase focus as you move from work to home, or relaxation to exercise. “For me, it’s a moment of deep breathing to clarify my next task,” says Hinge Health coach Karl Humble. “For others, it could be meditation, a brisk walk, or energizing music. The key is discovering what works best for you.” The ritual you follow before a movement session can help prime your mind and body that you’re carving out this time for your health and self-care. Building a routine you love around your workout can make it something you look forward to and stick with.

Progress and rewards

9. Redefine progress

It’s easy to get discouraged when you set a goal and focus only on the bigger picture, possibly overlooking small shifts or improvements along the way, says Louie. “Progress takes time, and noticing things like how you feel after a workout or feeling a little stronger are all important steps that keep you moving forward.”

In addition to noticing things like less tension or stiffness, aches and pains, or stress or anxious feelings, think about improvements in your pain over time. 

• How often are you pain free? 

• How have your pain or other symptoms changed? 

• What kind of activities or tasks can you do now that you couldn’t before?

• Do you feel more in control over your pain than you have in the past?

10. Celebrate your wins

“Recognizing and celebrating your progress — no matter how small — helps keep motivation high,” says Hinge Health coach Emily Barker. Come up with a reward system that works for you, whether it's treating yourself to a relaxing bath after a week of consistency, adding money to a jar for a fun reward, or simply pausing to acknowledge how far you’ve come. Share your wins with a friend, family member, or Hinge Health coach for extra encouragement. 

11. Set a new goal

If you’ve been exercising regularly and your body is feeling good, consider setting a new goal for your workouts or activities. What else would you like to be doing where being stronger or more physically active would make a difference? Or maybe your goal is simply to add variety to your workout routine — such as biking with your family, taking a yoga or Pilates class, or joining a local recreational sports team. Having something new to aim for can help respark motivation, says Barker.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. De la Corte-Rodriguez, H., Roman-Belmonte, J. M., Resino-Luis, C., Madrid-Gonzalez, J., & Rodriguez-Merchan, E. C. (2024). The Role of Physical Exercise in Chronic Musculoskeletal Pain: Best Medicine—A Narrative Review. Healthcare, 12(2), 242. doi:10.3390/healthcare12020242