Fitness, bodybuilding, and any process of body transformation require not only methodical actions but also sustainable motivation. It is this motivation that allows one to stay on track, overcome difficult periods, and achieve long-term results.
Motivation is not a constant; it is changeable, and the task of a coach or the individual themselves is to learn to understand where it comes from and how to nurture it.
What is motivation and why is it needed
Motivation is an internal or external drive that prompts you to take action in order to achieve a valuable result.
This can be both a material item and an intangible goal—health, appearance, respect.
Motivation is especially important in processes that require prolonged efforts, such as weight loss, muscle gain, and adherence to a regimen and diet.
Needs and motivation: Maslow’s pyramid
Motivation is closely related to Maslow’s hierarchy of needs. Each level of this pyramid can become a source of motivation, but its effectiveness will vary depending on the individual’s current state.
Physiological needs. These are basic instincts: thirst, hunger, pain avoidance.
However, a healthy lifestyle, physical activity, and nutrition are rarely perceived as true physiological needs. Only in cases of real threats to life (e.g., diabetes, obesity, oncology) does a person begin to perceive training and proper nutrition as vital necessities.
Safety needs. This motivation works when a person feels a threat to their physical condition. For example, a teenager who is bullied may go to the gym to feel safe.
In adulthood, this type of motivation works less frequently.
Belonging and love needs. It is important for a person to be part of a group. In fitness, this is realized through team support, participation in sports communities, achievement boards, and other inclusion tools.
Support and the feeling of being among “one’s own” significantly increase the chances of success.
Recognition needs. Many want their achievements to be noticed. Posts with results (“-20 kg”), praise from a coach, likes on social media—all of this is a powerful driver, especially if the goal is broken down into micro-goals, with each step being recorded and celebrated.
Aesthetic needs. The motivation of “I want to look like Jay Cutler” can be powerful but often unstable. The problem is that a person does not see the volume of effort, time, and investments behind the ideal. Quick disappointment is a common consequence.
Aesthetics as a source of motivation is good at an advanced stage but rarely works as a starting driver.
Self-actualization. The highest level. This is when a person engages in sports and monitors their nutrition not for the sake of results but because it is part of their life, a way to be themselves.
This is a rare but the most sustainable form of motivation. If a coach manages to bring a client to such a state, the results will be long-lasting.
Types of motivation: “from” and “to”
Motivation can be directed:
- from—to avoid an undesirable state (e.g., losing weight to prevent heart issues);
- to—to achieve a desired result (e.g., getting in shape to compete).
Both strategies work, but the choice depends on the personality type.
People motivated “from” often maintain results better—they remember what they want to avoid. Those with “to” motivation often lose interest once they achieve their goal.
Why motivation is not constant
Motivation can decrease due to hormonal background, fatigue, or lack of visible progress. This is normal. It is important to fuel motivation and create reinforcement:
- visual progress collages;
- new clothes for a refreshed body;
- clearly felt benefits of a new body (e.g., the ability to ride a favorite motorcycle);
- joining support groups or communities;
- restoring the connection between results and emotions (outings, shopping, praise).
Any form of reinforcement is important, especially for those who do not receive enough emotional feedback from results in their everyday lives.
Practice for the coach and the individual
To determine the right motivation strategy, it is necessary to:
- find out which level of Maslow’s pyramid is closest to the individual;
- understand whether “from” or “to” motivation works for them;
- select reinforcing actions that will help maintain motivation;
- adapt the training process and nutrition to this strategy.
Motivation is a complex, individual process. It is not fixed; it requires analysis, adaptation, and reinforcement. But if it is structured correctly, it will become a powerful tool not only for achieving results but also for maintaining those results for many years.
Motivation of competitive and non-competitive athletes
Competitive athletes demonstrate more stable and intense motivation compared to those who train “for themselves.” The reason lies in the volume of motivational factors that are active for them simultaneously.
This includes:
- belonging to a community of athletes;
- the need for recognition through stages, medals, and titles;
- aesthetic motivation and self-realization through body shape;
- fear of shame when stepping on stage in poor shape;
- the desire to confirm already achieved results and status.
Competitions become an anchor around which the entire lifestyle is built. Even after their careers end, such individuals continue to train because it has become an integral part of their identity. This is true self-actualization.
How to apply this to non-competitive individuals
It is important for a non-competitive person to understand: training is not punishment but a part of life. It can become a tool for recovery, self-worth, or even play.
To achieve this:
- create a sense of importance around training as an element of daily routine;
- incorporate gamification elements—achievement boards, challenges, mini-competitions;
- regularly update training programs to maintain interest;
- make the coach an authoritative figure whom they want to listen to;
- provide an environment—a support group or like-minded individuals.
Psychology of the adult client
It is difficult to motivate an adult through “force”—they have choices, schedules, stress, and fatigue.
Other tools come into play here:
- the authority of the coach—as a professional and mentor;
- adequate pricing—the higher the value, the greater the client’s responsibility;
- personal contact—informal communication strengthens emotional bonds and reduces the risk of dropping out of the program;
- explaining the purpose—a person should understand why they are doing each exercise or consuming each meal.
Intellectual motivation
The need for knowledge is a powerful motive for non-competitive individuals. If a person understands how and why they do what they do, they are much less likely to deviate from the plan. The coach should not only give instructions but also explain their meaning. This strengthens trust and increases the chances of long-term collaboration.
The role of the environment
Motivation sharply increases when a client feels they are not alone. People without support at home or work often give up. Therefore:
- unite clients into groups;
- organize joint training sessions and outings;
- encourage interaction among participants;
- create an atmosphere of friendship and a shared movement towards goals.
Health as an absolute motivator
The most powerful motivation is health. It is the only need that is important for everyone, regardless of gender, age, or income level.
Through health, anyone can be motivated:
- less pain and illness;
- more energy and endurance;
- better sexual function and hormonal balance;
- higher productivity, better sleep, and mood.
Build motivational work from this foundation.
Ideally, the client should undergo a check-up at the beginning of their journey to establish a starting point and track improvements.
For example, even minimal training reduces the risk of prostatitis, enhances blood circulation, and improves libido. These are specific, measurable improvements that are easiest to convey.
What to do when motivation is lost
If a person is motivated based on the upper levels of Maslow’s pyramid (aesthetics, recognition), they are more likely to encounter crises.
What to do:
- reassemble motivation—add new goals;
- positively reinforce even minimal successes;
- allow for rest—reduce the load or temporarily change activities;
- provide new experiences—send them to competitions as a spectator;
- bring the person back into the community if they start to isolate themselves.
Features of “automatic” clients
Some people do not need external motivation at all. These are “algorithm people”—technicians, rationalists who act out of habit. For them:
- provide clear explanations of why and what to do;
- link activity to measurable results (productivity, concentration, sleep);
- do not change the program unnecessarily, as this will cause resistance.
Conclusions
Motivation is individual. Your task as a coach is to find the key to the person that will unlock their inner readiness for change.
The best approach is to start from the foundations of Maslow’s pyramid, from health, safety, and belonging. These motives work steadily, deeply, and for the long term.
Remember, motivation is not a constant. Its level can fluctuate. Do not be afraid of this. Be able to adapt, update goals, adjust plans, and find new points of support. Then you and your clients will move towards results without setbacks and burnout.
