Last Updated on May 28, 2025 by shawnshealth

Learn how to get motivated to workout when depressed with small goals, support, and fun, low-pressure exercises.

Introduction: How to Get Motivated to Workout When Depressed

When you’re feeling depressed, the idea of working out can seem overwhelming. The lack of energy and motivation is often the biggest barrier. However, getting motivated to workout when depressed is possible—and incredibly beneficial for improving mental health. Exercise has been proven to boost mood, reduce stress, and enhance energy, but when you’re in a depressive state, even starting can feel like a huge challenge.

In this article, we’ll explore 5 powerful strategies to get motivated to workout when depressed. These science-backed tips can help you break through the mental barriers and build a consistent exercise routine to improve your physical and emotional well-being.

How to Get Motivated to Workout When Depressed: 5 Simple Tips

Start with just 5 minutes of movement
Choose activities you actually enjoy
Set small, achievable goals
Find a supportive workout buddy or group
Reward yourself for showing up, not just results

Best Types of Workouts for Depression Relief

Walking outdoors – Boosts mood and provides vitamin D
Yoga – Combines movement with mindfulness
Bodyweight exercises – Easy to do at home
Dancing – Fun and releases endorphins
Stretching – Gentle way to start moving

How to Stay Consistent with Exercise When Depressed

Create a routine and stick to the same time daily
Track progress with a simple journal or app
Focus on how exercise makes you feel, not just how you look
Keep your gear visible and ready
Don’t beat yourself up for missed days — restart gently

Disclaimers:

As an Amazon Associate, I earn from qualifying purchases. This means I may receive a commission if you purchase through links on this site, at no extra cost to you.

Always consult your doctor before starting any new exercise program. The author is not responsible for injuries or health issues arising from the use of this information.

Take a look at this video from Dr. Layne Norton on Depression and Resistance Training!

Authors Note:

Having worked in mental health starting right after college and then even as a side characteristic later on (as a criminal investigator) I have had a lot of experience in the area of mental health.

These suggestions that I am giving you in this article are really good strategies to follow. However, I know sometimes people don’t seem to understand that it can be a daunting task to do anything at all when you are depressed.

“Just get up and go for a walk!” Yeah, sounds easy doesn’t it?

Sometimes depression can be so severe that the “getting up” part feels like an insurmountable task. It’s not as easy as just jumping up and going for a walk. I mean, if you could, you probably would already be doing that, right?

in my own life I found that using incremental steps often worked. I wake up and instead of thinking about all the things I need to do that day I think about, going to the bathroom. There, now that I’ve gotten here, I brush my teeth, then I put on my workout clothes, then I start that very first set of my workout. I only focus on that single next thing I have to do, not thinking about all of the things I think I need to do that day, week, month, etc.

This has usually worked for me, enough so that I have used it frequently as a method to get things done.

The pizza principle: This was an example I made up one day to explain to a client how to take life. It’s impossible to pick up a whole pizza and stuff the whole thing in your mouth at once. Even taking a single piece is still too big (for most people), but we can take one single bite of that piece, then another, and another, one single bite at a time. Soon the first piece is done. Now to the next, and next.

Same as with life. What is next on the list? That one thing is all you need to think about. It does no good to dwell on what isn’t even happening right now. Yes, I know. It is easier said than done, but practicing this mindset is a good practice that often works.

We won’t always be perfect, and sometimes not even very good at it, but, if we handled our lives in this same manner, mentally speaking, then we would be less overwhelmed because we only ever have one single thing we are working on at any one time.

Blessings

The Science Behind Exercise and Depression: How Exercise Helps with Motivation

How Exercise Boosts Mental Health and Motivation

Exercise is not only about physical strength—it’s a powerful tool for overcoming depression and improving motivation. Here’s how exercise can help you stay motivated, even on tough days:

Endorphin Boost: Physical activity stimulates the production of endorphins, natural mood enhancers that make you feel better.
Reduced Stress: Exercise helps reduce cortisol, the stress hormone, which is often elevated in depression.
Better Sleep: Exercise improves sleep quality, which can be disrupted during depressive episodes.
Cognitive Benefits: Increased blood flow to the brain helps combat mental fog and boosts focus.

A 2018 study in The Lancet Psychiatry found that people who exercised had 43% fewer days of poor mental health compared to those who didn’t. Regular, low-intensity exercises, like walking, have been shown to reduce depression symptoms and increase motivation to stay active.

image of a woman smiling will holding a battle rope as an example of how to get motivated to workout when depressed

How Depression Creates Barriers to Getting Motivated to Workout

Depression often creates a barrier that makes it tough to even consider exercising. These barriers make getting motivated to workout when depressed feel near impossible:

Low Energy: Depression leaves you feeling drained and lacking the motivation to even start.
Negative Thought Patterns: Thoughts like “I’ll never succeed” or “What’s the point?” are common in depressive states and can prevent action.
Overwhelm: The idea of committing to a workout can feel like an insurmountable task.

Recognizing these barriers is the first step in overcoming them. It’s important to be compassionate with yourself as you work through these obstacles and take small steps forward.

5 Powerful Strategies to Get Motivated to Workout When Depressed

1. Start Small and Build Momentum to Get Motivated to Workout

Starting small is key to breaking through the barrier of depression and getting motivated to workout. Aim for just a few minutes of movement each day to begin building a habit:

Set Micro-Goals: Commit to 5 minutes of movement. Stretching, walking around your home, or even doing a light yoga session can be a great start.
Track Your Progress: Keep a journal or use a fitness app to celebrate small victories. Tracking your success will help you stay motivated.

image of an inspirational note that says "a little progress each day adds to a big result

2. Create a Supportive Environment to Stay Motivated

Creating a positive, motivating environment is essential when you’re feeling depressed. These small changes can encourage you to stay active:

Find an Accountability Partner: Exercising with a friend or a loved one can provide the support you need to stay motivated.
Prepare Your Space: Lay out your workout clothes or set up a small workout area. This makes starting easier and reduces the barriers to getting moving.

3. Shift Your Mindset for Motivation to Workout During Depression

Your mindset plays a significant role in how motivated you feel to exercise. Reframe your thoughts to make exercise more approachable:

Focus on Post-Workout Benefits: Shift your focus from the difficulty of exercise to how much better you’ll feel afterward.
Embrace Small Efforts: Remember, any movement is progress. Whether it’s a few minutes of stretching or a short walk, it counts.

4. Choose Activities You Enjoy to Get Motivated

One way to overcome the struggle of depression is to find activities that bring you joy. If you enjoy the exercise you’re doing, you’ll naturally feel more motivated to stick with it:

Make It Fun: Engage in activities that don’t feel like traditional workouts, such as dancing, gardening, or hiking.
Experiment Until You Find What Works: Try different activities to discover what feels enjoyable. Finding fun exercises can keep you motivated to stay active.

5. Overcome Common Obstacles to Motivation When Depressed

Depression brings with it many obstacles, but they don’t have to stop you from working out. Here are strategies to tackle common barriers to motivation:

“I’m Too Tired”: Try low-intensity exercises, like stretching or gentle yoga. Even small efforts will make a difference.
“I Don’t Have Time”: Break up your exercise into shorter sessions—three 10-minute walks are easier to fit into a busy schedule.
“I Don’t See Results”: Focus on the non-physical benefits, such as improved mood, better sleep, and reduced anxiety. Consistency is more important than intensity.

image of a man on beach smiling with his surf board

Building a Routine That Works for You: Get Motivated to Workout Consistently

How to Build a Sustainable Routine to Stay Motivated

Creating a consistent routine can help you stay motivated to workout when depressed. Here are tips for building a routine that works:

Find the Right Time of Day: Identify when you feel most energized, whether it’s in the morning, afternoon, or evening.
Integrate Exercise into Your Daily Routine: Add exercise to an existing habit, like stretching after brushing your teeth.

Make It Sustainable

Use apps like MyFitnessPal or Couch to 5K to track your progress.
Reward yourself for milestones to reinforce the habit of regular exercise.

Self-Compassion and Mental Health

Be Kind to Yourself on Your Journey to Motivation

Be patient with yourself—getting motivated to workout when depressed is a gradual process. Accept that some days will be harder than others. Celebrate each small step and avoid guilt if you need rest.

Pair Exercise with Professional Support for Greater Motivation

For maximum benefits, combine physical activity with therapy. Support from professionals can help you better manage depression and stay motivated to continue exercising.

Additional Tools and Resources

Apps and Communities to Support Motivation

Apps: Use Calm, Headspace, or Strava for fitness tracking and mindfulness.
Online Communities: Join supportive groups on Reddit’s r/depression or local Meetup groups to find peer support.

Conclusion

Getting motivated to workout when depressed is challenging, but it’s entirely possible. By starting small, being consistent, and focusing on the mental and physical benefits of exercise, you can gradually improve your motivation and mental health.

Remember, every small step you take is a victory. Today is a great day to start—your future self will thank you for it.

If you enjoyed this article, explore our resources and See our article on Health Benefits of Spending Time in Nature!

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FAQ: Frequently Asked Questions: How to Get Motivated to Workout When Depressed

1. Why is it hard to work out when you’re depressed?

Depression often causes fatigue, lack of interest, and low self-esteem.
The mental effort to begin a task can feel overwhelming.
Neurochemical imbalances reduce motivation and physical energy.
Negative self-talk can discourage any forward progress.

2. Can working out help with depression?

Yes, exercise releases endorphins and serotonin, which boost mood naturally.
Regular workouts reduce stress and improve sleep quality.
Physical activity can promote a sense of accomplishment and control.

3. What are the best types of workouts for depression?

Low-impact options like walking, yoga, and light stretching are gentle and effective.
Cardio workouts such as biking or swimming can quickly elevate mood.
Strength training helps improve confidence and long-term resilience.
Even 10–15 minutes of movement can make a difference.

4. How can I get motivated to exercise when I feel low?

Start small—put on workout clothes or take a 5-minute walk.
Set realistic goals and celebrate small wins.
Use positive self-talk and visual reminders of how movement makes you feel better.
Create a routine that feels achievable and forgiving.

5. Should I force myself to exercise if I’m depressed?

It’s better to gently encourage yourself than to force action.
Honor your current energy level—some days rest is more appropriate.
Focus on consistency, not intensity, and listen to your body.

6. Is it okay to only do short workouts?

Absolutely. Even 5–10 minute sessions can improve mood and motivation.
Short workouts build momentum and reduce guilt or overwhelm.
Consistent small efforts are more effective than occasional long workouts.

7. How can I stay consistent with workouts during depression?

Schedule workouts at the same time each day to build habit.
Use a workout buddy or accountability partner.
Track your progress with a journal or app for visual encouragement.
Keep workouts fun and varied to prevent boredom and burnout.

8. What if I miss a day or two of exercise?

It’s normal—don’t be hard on yourself.
A missed workout is not a failure, it’s part of the journey.
Reflect on what you need emotionally or physically and start fresh the next day.

For God has not given us a spirit of fear, but of power and of love and of a sound mind. – 2 Timothy 1:7

How to Get Motivated to Workout When Depressed: 5 Powerful Strategies