We all can have a hard time with motivation to work out from time to time.  Figuring out when your body truly needs rest vs when you just want to be lazy can be a fine line. But if you have a suspicion that you are just being more on the lazy side here are some simple things I find to help get you up off that sofa.

Change things up

You should be doing this anyways to help stimulate muscle growth with your lifting. Never be afraid to throw in something totally different from your routine. Try working out with equipment you have never used. If you are a free weight lifter try some machine work. Focus more on your favorite muscle group as that alone can get your energy up.

Go to the gym

If you have a home gym try changing things up and heading to your local gym for a drop-in. Even if you have a gym pass try another gym for a day or two. There is no denying that working out at home is very convenient but you simply cannot beat the energy you can feed off of at a busy gym.

Go with a friend

If you work out alone try bringing a friend along, even if they are not as into lifting as you. Sometimes having someone to show the ropes to can be a lot of fun and if you already have a workout partner or group try bringing a newbie along and help encourage them to come in. They might slow you down a little but it could be a new motivation to hit your workouts more consistently.

Walk out the door

One big advantage to a gym over working out at home is that once you have committed to going you are much more likely to stick it out for the duration of the workout. If you are sitting in your convenient gym at home you might be tempted by that comfortable sofa calling your name. Once you have walked out to go to the gym down the road however, you are much more likely to stick with it.

Do what you want

If you are cringing thinking about your specific exercises today, try a workout just doing exactly what you want. Feel like hitting the bench press all workout? Or maybe you feel like squats today instead of back. Go for it, really it is better than not going and sometimes the change up can be a beneficial shock to your system.

Take a week off

Sometimes you really are not enjoying your workouts right now. Sometimes taking a week off will give you a bit of rest you don’t realize you need. Many times I have found at the end of that week I am suddenly feeling antsy to get back to the gym.