Exercise Motivation for Women – This Girl Can and So Can You!

Finding it hard to get motivated to exercise?

Are you bored with your exercise routine?

Do yourself a big favor and check out this inspirational women’s exercise motivation video that’s gone viral.

Then scroll down for 10 top exercise motivation tips to help you get fit and enjoy exercise.

10 Top Exercise Motivation Tips for Women

Tip 1 – Choose Enjoyable Exercises

Choosing exercises and activities that you enjoy is a must!

There’s no point pushing yourself through an exercise if it feels like a slow form of torture – you’ll just end up disliking it and eventually you’ll probably stop.

Make a list of exercises or physical activities that you enjoy doing and start here.

Is there an activity you’ve always wanted to try?

Seize the day and explore women’s exercise options.

Tip 2 – Make Exercise your Priority Exercise Excuse

We can all make excuses not to exercise…

  • I’m too bloated
  • I’m too far gone
  • I’ll start tomorrow
  • I just ate a family block
  • The cat’s sick …

Make exercise a priority in your life.

Morning is a good time for me to exercise – I get into my exercise gear as a priority first thing every morning. If I miss that window of opportunity my chance to exercise for myself is gone. It’s my time for me.

Organize your time and life so that your exercise session is easy to prioritize and commit to on a regular basis.

Exercise is your time for you – it’s important!

Tip 3 – Get into a Routine

Having a regular exercise routine makes exercise motivation much easier – working out can become almost automatic.

An exercise routine makes it easier to schedule your other activities and appointments around your exercise sessions.

Have your exercise gear ready the night before so sticking with your routine is easy.

Set your exercise time into your phone and set a regular reminder or write it up in your diary so that nothing else gets scheduled at that time.

Tip 4 – Exercise with a Group Group Exercise

Women often say they enjoy exercising with other women.

Group exercise is motivating for many reasons:

  • Friendships are formed
  • Other women expect you to attend
  • There’s a sense of camaraderie that comes from exercising with other women
  • You might do more exercise than you would have done on your own
  • It’s fun!

The benefits of women’s group exercise extend way beyond physical fitness.

Tip 5 – Exercise with a Friend

Exercising with a friend can help motivate exercise and to do a little more exercise than you might have done exercising your own.

Sharing the joy of exercise with a friend will help your friend too – can you think of someone who would benefit from getting out for a walk in the park, a round of golf or a hit of tennis?

You might invite a friend to a women’s exercise class.

If you’re not keen on group exercise you might choose to go for a walk with a friend. It doesn’t need to be every day, it may well be once a week.

I know 2 lovely ladies who walk together to and from the coffee shop every Saturday morning sharing a cuppa half way.

Tip 6 – Focus on You Exercise Motivation

All too often women become discouraged with exercise by how they think they look or how they feel they’re performing.

Believe it or not no one else really cares or they’re too busy worrying about themselves to notice your perceived flaws.

If your exercise session feels like a fashion show or an Olympic trial event maybe you will benefit from reassessing what you’re doing and where (see next Tip 7).

Focus on what you’re doing i.e. the exercise you’re doing and how your body’s feeling rather than how you’re performing.

Women’s exercise shouldn’t feel like a competition with yourself or anyone else!

Tip 7 – Feel Comfortable

Choose an exercise setting where you feel comfortable exercising – everyone’s different.

If you’re not really fussed on tight fitting neon Lycra or grunting sweaty bodies then maybe avoid the local gym at peak hour.

Explore your options – perhaps you want to exercise with other women in a private setting.

Maybe you feel most comfortable and motivated exercising outdoors. Perhaps a home-based women’s exercise DVD will help your exercise motivation.


Tip 8 – Mix Up your Workouts

Variety is indeed the spice of life when it comes to motivating women’s exercise.

Exercise can feel like a chore if you’re doing the same thing day in day out.

Variety in your workout might involve:

  • Different exercises
  • Trying a new exercise class
  • Changing your music
  • Walking a different route (e.g. to a different coffee shop)

Not only will this help you stay motivated – varying your exercise routine can help to improve fitness, weight management and decrease the risk of overuse injuries associated with repetitive exercises.

Tip 9 – Think Positive (i.e. stop the negative self talk)

Notice your mental approach to exercise – is it positive or negative?

Do you have a lot of negative self talk going on?

  • I can’t do it
  • I’m too fat
  • The exercises hurt, my knees are sore ….

Try to focus on what you can do and/or how you’ve progressed rather than what you can’t do.

I’d like to introduce you to Annette Exercise Motivation & Confidence

Annette attends my regular group strength classes. A fall directly onto her knees 15 years ago cracked both of her knee caps causinhg her to stop exercising altogether.

When I first met Annette she openly admitted to “hating exercise”. She told me that exercise was a chore, she never lasted with it and her knees hurt so much that she couldn’t get off the ground so she couldn’t do floor exercises in our class. This was at Annette’s first exercise class 3 years ago …

How to Motivate Annette?

It wasn’t rocket science – it was obvious that if we were going to have any success I needed to gently motivate Annette to feel more positive about exercising.

1. The first priority was to help Annette experience some success by giving her exercises that allowed her to move without causing knee pain. I asked her to tell me if any exercises caused discomfort from the outset and offered her knee friendly alternatives.

2. Annette was given plenty of variety within the class context and comfortable options to choose. This empowered her by allowing her to participate in (and enjoy) group exercise.

3. While acknowledging that her knees could become sore at times, I tried to shift Annette’s focus from her knees to her sense of achievement and the feeling of well being that she had started to notice. These days Annette laughs during class always keen to share a joke and says she feels “virtuous” when she’s finished.

4. A few months after starting Annette inadvertently helped promote a more positive attitude by bringing along a girlfriend (who also happened to have sore knees and sore feet). Every week when class finished they share a coffee and a laugh.

These small changes have made a big difference to Annette’s motivation to exercise – now she can even get up off the ground unassisted!

Tip 10 – Make Exercise Fun!

Having fun with exercise helps you stay motivated and inspired.

Women’s exercise doesn’t always need to be serious although some women relish the serious side of competition and that’s fine too.

Having fun with exercise is about enjoying what you are doing not how you’re performing often in the company of others.

Exercise offers much more than physical fitness! For many women, exercise provides an escape from daily stress, a sense of empowerment, the opportunity to be in the moment and the joy of movement – for me this is just as important as the fitness and strength.

Do you have an exercise motivation tip to help inspire other women? I’d love to hear your tip below.


Inside Out Book & DVD

with Pelvic Floor Physiotherapist
Michelle Kenway

Learn how to exercise and avoid exercises that overload the pelvic floor causing pelvic floor problems.

Inside Out book and DVD is a complete exercise solution for women seeking to exercise safely and protect their pelvic floor.



We Welcome Your Comments



  1. Which group fitness classes would be considered low-impact and safe for minor prolapse? I really like the idea of taking a class for motivation and accountability. Thanks.

    • Michelle Kenway says

      Hi Lynn

      Low impact group fitness is usually most suitable – just watch for the intensity of the core exercise component.


  2. Hi Michelle-INSPIRING VIDEO-I diagnosed my own pelvic prolapse,so when I went for a regular follow up-I’m diabetic-I talked to my Dr. about the prolapse and to my surprise she barely responded,then after a few minutes she said that was very common, and could be caused by several things. Then changed the subject.( I’m 66 and at this age we don’t get internal exams anymore. ) I believe it is my bladder,because when I think I’m done urinating I still keep going a bit. I don’t have any pain and am very active sexually. “It” seems to only peek Its ugly head out when I am standing but can be pushed back up easily.
    I’ve been trying your exercises but haven’t noticed a difference yet. But will continue exercising.
    Thank you for all the wonderful info.

    • Michelle Kenway says

      Hi Karen

      Did your doctor examine you after you mentioned you thought you might have a prolapse? It’s a shame you’ve been left to have to self diagnose. I would think that age is no reason for a woman to be denied routine vaginal examinations in fact mature women have their own unique vaginal issues that warrant internal exam with symptoms.

      Yes keep up your pelvic floor exercises. If your prolapse is at the stage that its protruding from your vagina it may well be that pelvic floor exercises won’t improve your condition, not to say that you need not bother with the exercises, they are vital for maintaining the existing support that you do have. If this becomes an issue you may even like to discuss the option of a support pessary with a gynaecologist. If you continue relatively untroubled then great too. I do think that a medical diagnosis is important in this situation.

      I hope this information assists you.

      Best wishes

  3. Great article Michelle! I’d seen the This Girl Can! video a few times before but feel inspired every time I view it. I’ve never been a “natural exerciser” but I’m quite in the habit now and actually enjoy it for the most part.

    I’ve been to Zumba a few times & admittedly still feel a bit self-conscious there but when I glance at others who I imagine are reflecting back the fit instructor I see that they’re mostly as unco-ordinated and huffy & puffy as me and so I get back to focussing on my own movements and enjoying myself. :)

    I think often just starting exercise is the hardest part but once you make it something you just do as part of your daily routine it gets easier to stick at it. When I started walking for 20 mins a day around my neighbourhood by myself it was a bit of a struggle & a chore. Now 4 years later I was up to 2 x 45 min walks/day until I was dumped by my boyfriend, decided to make some new friends & joined a hiking group. Now I do 2 x 1 hour walks/day in preparation for my first hike and I feel like such a star! :) I never thought I’d ever have the stamina to go on a hike with people but it’s going to happen. To anyone out there, I say just start. Start small. Just be consistent. Before you know it, it will be a few years down the track & you’ll look back on how you’ve progressed and think ‘jeez I’ve come a long way! Who would’ve thought?’. :) Remember, “this girl can!”

    • Michelle Kenway says

      Hi Susan
      Thanks so much for these ideas! Agreed making a start and being consistent are great tips. It sounds as though you’ve found what you like doing too, good for you!!
      Keep up your great work Susan

  4. Is riding a bicycle considered “safe” exercise afer 18 months hysterectomy surgery – MD checkup was normal afterward. Thanks so much for your reply. I have been riding with a group of friends pre-surgery for about a couple of miles 3x week. I have your books and appreciate your suggestions.

    • Michelle Kenway says

      Hi Maureen

      Yes bike riding is generally considered pelvic floor frinedly for most women – make sure you keep to flat surfaces and avoid heavy resistance through your legs (i.e. use light gears). Here’s some more information for you on bike riding – this article is written for prolapse but also applies for general pelvic floor protection.

      All the best!

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