The Truth About Workout Motivation; It’s Not About Discipline, It’s About Dopamine

The Truth About Motivation: It’s Not About Discipline, It’s About Dopamine

By Coach Moe

We talk about motivation all the time—how to get it, how to keep it, and what to do when we lose it. But the truth is, most of us aren’t chasing motivation. We’re chasing that feeling. That dopamine hit. That surge of excitement that makes doing hard things feel worth it.

So when you say, “I’m not motivated to work out,” what you really mean is, “This doesn’t feel good enough to get started.” Let’s dig into why that is—and how you can flip the switch.

Motivation is Chemistry, Not Character

Motivation isn’t about being lazy or undisciplined. It’s a chemical game. Dopamine—the “feel good” neurotransmitter—gets released in anticipation of a reward. When we think about something joyful, exciting, or meaningful, dopamine kicks in and drives us toward it.

But if you think of working out as a chore… as painful… as exhausting… then your brain doesn’t register it as rewarding. In fact, it registers it as something to avoid. That’s when the procrastination effect kicks in.

Change the Narrative to Change the Flow

Here’s the key: change how you talk about your goals.

Don’t just say:

• “I need to work out.”

• “I have to go to the gym.”

That language is neutral—or worse, negative. Instead, say:

• “Time to sculpt these abs.”

• “Let me get this body right for summer.”

• “Let me build a healthy future so I can enjoy my retirement.”

Tie your action to an exciting outcome. Even if the action itself doesn’t give you that dopamine rush, the vision of what it leads to will.

You’re Not Just Doing It for You (And That’s Okay)

Sometimes, the best motivator isn’t yourself. It’s the people you care about.

Think of a lion. It doesn’t chase the antelope for fun—it does it to feed the pride. That mission makes the hunt meaningful. The same is true for us. You might not feel inspired to work out for you, but doing it so you can be there for your kids, your spouse, your community? That’s powerful.

Make Your Goals Exciting

If your goals are flat, your drive will be too. Set goals that:

• Fire you up.

• Make your future look amazing.

• Feel bigger than just the moment.

When you align your goals with what excites you—what matters deeply to you—you tap into a natural source of motivation that’s hard to stop.

Let’s Get It

So the next time you feel unmotivated, don’t beat yourself up. Ask yourself:

• What’s the outcome I’m chasing?

• Is it exciting enough to light a fire in me?

• Am I thinking about it in a way that gets the dopamine flowing?

If not—reframe it. Make it matter. Make it personal.

Now let’s go. Let’s hit that workout. Let’s dial in that nutrition. Let’s build a future that lights us up.

Let’s get that dopamine hit the right way.