Intro

Motivation is a crucial factor in achieving success in any athletic pursuit. Whether you're trying to set a new personal record or push through a tough workout, staying motivated is essential to reaching your goals. In this post, we'll discuss how motivation works in the context of fitness and athletics, and provide tips for staying motivated throughout your fitness journey.

Although sport psychology is a relatively new field of research, there is already a wealth of information regarding motivation. With adaptations from classic personality psychology, researchers have been able to hone in on some of the nuances of active people. Specific to motivation, researchers have expanded upon Albert Bandura’s Self-Efficacy Theory from 1977 (which explained human motivation to be influenced by one’s belief in their ability to succeed at a given task) to establish the Self-Determination Theory (which proposes three basic needs to be motivated: competence, autonomy, and relatedness). These theories will be key in explaining motivation within athletic and active populations.

The basic layout of motivation can be seen in the diagram below. Motivation exists on a spectrum that ranges from amotivation to extrinsic motivation to intrinsic motivation. Amotivation is the feeling of pointlessness; athletes lose sight of how their behaviors impact their outcomes. Extrinsic motivation and intrinsic motivation can be further categorized to determine precisely how strong an individual’s motivation is.

Extrinsic Motivation

Extrinsic motivation comes from external rewards, such as money or recognition. In the world of athletics, this might include endorsements, prize money, or fame. While extrinsic motivation can be a powerful tool, it's important to balance it with intrinsic motivation. Relying solely on external rewards can lead to burnout and a lack of fulfillment. Instead, use extrinsic motivators as a way to supplement your intrinsic motivation, and stay connected to your internal drive.

Within the umbrella term ‘extrinsic motivation’, there are several subcategories that can differentiate how an athlete is motivated. They exist on a continuum and are listed in order of most extrinsic to most intrinsic. According to Weinberg & Gould (2015), intrinsic motivation is correlated with self-determination, which increases motivation.

• External Regulation — an athlete’s behaviors are entirely motivated by external factors. They do not enjoy the activities they partake in, and they do not perceive their behaviors to be beneficial for them. They strictly do the things they do to attain external rewards and avoid external punishments. For example, a basketball player who does not enjoy playing basketball and does not believe that being a basketball player is good for them continues to play basketball because they are being paid to play and they need the money to pay their bills.

• Introjected Regulation — an athlete’s behaviors are motivated by a sense of what they ought to do. They may not enjoy the activity, but they endure them because of the external factors that influence how they feel internally. For example, a baseball pitcher who does not want to practice because their arm hurts but they practice anyway because they don’t want their teammates to think less of them.

• Identified Regulation — an athlete’s behaviors are motivated by a sense of what they want to do. They still may not enjoy the activity, but they endure them because they help them to achieve their personal goals. For example, a track athlete hates weightlifting but recognizes that weightlifting is critical to become a gold medalist, which has been their lifelong goal.

• Integrated Regulation — an athlete’s behaviors are motivated by external factors that they conflate with their own goals. They still do not enjoy the activity for the pure bliss that the activity brings them. Rather, they enjoy the activity because it helps them become who they want to be. For example, a football player enjoys doing hard workouts because it will make him a better football player.

Intrinsic Motivation

Intrinsic motivation is the drive that comes from within. It's the desire to achieve something for its own sake, rather than for external rewards. For athletes, intrinsic motivation might come from the satisfaction of pushing past a difficult challenge or achieving a personal best. To cultivate intrinsic motivation, set meaningful goals that align with your values and interests. Focus on the process of training and improvement, rather than just the end result.

• Stimulation — an athlete’s behaviors are motivated by the enjoyment of the feeling they get when they perform an activity. The only reward they are seeking is the feeling of performing the activity. This could be the adrenaline of competition or just getting outside and moving around.

• Accomplishment — an athlete’s behaviors are motivated by achieving a goal they set for themselves. Their reward is the feeling they get when they finally achieve what they worked so hard for. Note, this is different from identified regulation because of what motivates them. Here, the athlete is motivated not by the gold medal but by the feeling they get when they win the gold medal. They enjoy conquering new obstacles for the sake of challenging themselves.

• Knowledge — an athlete’s behaviors are motivated by learning and developing. They enjoy the experience of growing and improving themselves. This is often referred to as having a growth mindset. Regardless of the challenges or setbacks they face, they will continue to persist because they enjoy the lessons they learn from them.

How to increase motivation

Regardless of whether your motivation is intrinsic or extrinsic, there are several strategies you can use to increase your drive to succeed. First, set specific, measurable goals that are challenging but achievable. This will give you a clear sense of direction and purpose. Next, track your progress along the way. Celebrate your successes and use setbacks as opportunities to learn and grow. Finally, seek out social support from friends, family, or a coach. Having a support system can help keep you accountable and motivated.

More specifically, sport psychology researchers suggest three main variables to modify when aiming to increase motivation: competence, autonomy, and relatedness.

• Competence — athletes need a sense of capability. Start small and aim for the next achievable goal. By checking off a smaller goal, athletes can gain a sense of accomplishment and confidence. This feeling of being able to achieve their goals is key in increasing motivation.

• Autonomy — athletes need to feel that they are in control of their actions. If they feel they are doing something just because someone else told them to, they may comply temporarily, but they will not persist long-term. Rather, giving athletes the ability to choose what to work on or how to work toward their goals can increase their desire to continue.

• Relatedness — athletes need to understand how things tie into the bigger picture. Athletes will gladly partake in exercises that seem illogical when given a sufficient explanation for how it will help them. However, without relating activities to their situation and goals, athletes will likely lose interest and drive.

Conclusion

Motivation is a critical component of success in fitness and athletics. Whether you're a seasoned athlete or just starting out on your fitness journey, understanding how motivation works can help you stay focused and driven. Remember to cultivate both intrinsic and extrinsic motivation, set specific goals, track your progress, and seek out social support. With these strategies in place, you'll be well on your way to achieving your athletic dreams.