The Science Behind Muscles Boosting Your Motivation to Exercise

Have you ever experienced days when you’re excited to hit the gym, while on other days, just putting on your sneakers feels like a chore? The reason may not only be in your mind but also in your muscles.

New research indicates that during exercise, your muscles send signals to your brain that enhance performance and increase the desire to keep going. This discovery could revolutionize our understanding of fitness and motivation.

The Muscle-Brain Connection

During exercise, our muscles do more than just contract—they actively communicate with the rest of the body, particularly the brain. This communication occurs through proteins called myokines, which are released as muscles are engaged. One specific myokine, interleukin-15 (IL-15), has drawn attention from researchers for its role in this process.

The study also identified two key proteins—p38 alpha and p38 gamma—that regulate the body’s response to exercise. These proteins have opposing roles: p38 alpha acts as a brake, reducing the urge to keep moving, while p38 gamma acts as an accelerator, amplifying the desire for more activity. The balance between them determines a person’s motivation to continue, with higher p38 gamma levels associated with increased physical activity.

“Myokines, once in the blood, generally reach other tissues and organs (fat, heart, brain, liver, even muscle itself) and modify their behavior, function, or metabolism,” study author Alfonso Mora explained to The Epoch Times. “In the case of the myokine interleukin 15, we have discovered that it reaches the brain motor cortex and increases the eagerness for physical activity.”

Additional Insights From the Study

The study utilized both animal models and human participants. Researchers observed that mice with higher levels of p38 gamma were more active than those with lower levels. A similar trend was noted in humans, with exercise leading to increased IL-15 levels, especially in individuals with higher p38 gamma activity.

The study also highlighted that individuals with obesity tended to have lower levels of IL-15, which could help explain why some people struggle to maintain an active lifestyle.

While the findings are promising, further research is necessary to fully comprehend the brain-muscle connection, as Katie Heinrich, adjunct professor of kinesiology at Kansas State University, pointed out to The Epoch Times.

“The brain/muscle activity connection has been identified, but there is more to learn about how it might contribute to the motivation to move,” she stated.

Engaging in physical activity, in general, could activate this pathway, Heinrich noted. Simply starting to exercise could be a way to boost the desire to engage in physical activity.

Psychological barriers also play a significant role. Many individuals feel overwhelmed by the complexity of strength training or fear performing exercises incorrectly. Societal expectations and norms often exacerbate these concerns.

The same study highlighted that women tend to avoid weight rooms due to discomfort, as these spaces are often viewed as masculine. Researchers found that for every woman in the free weight section, there were approximately 27 men. This gender disparity can lead to feelings of intimidation and self-consciousness, discouraging women from participating.

Another challenge is the gradual progress of strength training. Unlike cardio exercises, which can provide an immediate energy boost or sense of achievement, the benefits of strength training, such as muscle gain or fat loss, take time. This slow progress can make it difficult to stay motivated, especially in the initial stages where results are not yet visible.

Tips to Boost Motivation for Strength Training

Maintaining motivation for strength training can be challenging, but several strategies can help you stay on course. Whether you’re new to strength training or an experienced lifter, finding enjoyment in the process and tracking steady progress can make a significant difference.

1. Embrace Variety

One of the most important factors in staying motivated is enjoying your workouts.

“Enjoyment and variety definitely play a role in exercise motivation,” Heinrich emphasized.

Switching up your routine or trying different types of training can keep your workouts engaging. Heinrich highlighted the psychological boost from witnessing strength improvements, such as increasing your deadlift from 80 to 150 pounds, which can be highly motivating.

If you’re just starting out, experiment with various forms of strength training, such as traditional weightlifting, bodyweight exercises, or functional fitness. Discovering what works best for you can help sustain long-term motivation.

“Don’t hesitate to try different things and seek guidance from other gym-goers,” Heinrich suggested. “You may be surprised by how willing others are to assist you.”

2. Focus on Intrinsic Motivation

Intrinsic motivation—the internal drive—is more effective than external pressures, according to physiotherapist and exercise scientist Peter Lewandowski.

“What comes from within the client always yields far better results,” Lewandowski noted, emphasizing that finding a strength training program that is fun and engaging is crucial. “The most motivating routine is one that a client genuinely wants to follow.”

3. Establish a Routine Around Your Lifestyle

Integrating strength training into your daily life is essential for maintaining consistency. Heinrich recommended scheduling your workouts.

“Incorporate exercise into your calendar. Allocate time to focus on yourself and your body’s needs,” she advised.

Treating exercise like an appointment can help you adhere to your routine.

Listen to your body and adjust the intensity based on how you feel.

“If you’re not feeling your best, reduce the intensity or take a rest day. You can always push yourself once you feel better,” Heinrich said.

This flexibility aids in maintaining consistency without risking overtraining or burnout.

4. Train With a Community

Exercising with others can significantly enhance motivation. Whether joining a class, finding a workout buddy, or engaging with online fitness communities, training with others adds accountability and enjoyment to your routine.

5. Address Mental and Physical Barriers Early

Burnout and fatigue are common, especially for individuals new to strength training. Lewandowski stresses the importance of identifying these barriers early on. Sleep, recovery, and stress levels impact motivation—addressing these factors is essential for staying on track.

According to personal trainer Amir Siddiqui, modern life, filled with distractions, makes it even more challenging to stay focused.

“The psychological barrier today is the vast sea of daily dopamine we navigate,” Siddiqui explained. “There are numerous ways to get your fix, making the ‘cost’ of training—time, effort, patience, fatigue—seem unappealing to most.”

To counter this, Siddiqui suggests creating a “forcing function,” such as hiring a coach, setting clear goals, or immersing yourself in a gym environment that boosts motivation.

“This could also involve a feedback loop like public accountability,” he added, underscoring the significance of external structures that help you stay committed.

Sustaining Motivation Long-Term

Maintaining motivation for strength training involves a combination of essential elements: enjoyment, variety, setting realistic expectations, and tending to one’s physical and mental well-being.

“Building muscle takes time, so focus on things you enjoy as you work on building muscle,” Heinrich advised.

By concentrating on what you love about training and being mindful of your body’s needs, you can sustain your motivation over the long run.