Intrinsic vs Extrinsic Motivation: The Psychology Behind Sticking to Your Fitness Routine

If you’ve ever started a fitness routine with good intentions only to lose momentum after a few weeks, you’re not alone. Sticking to gym habits can be tough challenging when you start adapting them to your lifestyle. Some days you feel excited to work out, other days it feels like a chore, and sometimes you wonder why you’re even bothering at all.

In the mid-80’s, psychologists Edward Deci and Richard Ryan developed a framework called Self-Determination Theory (SDT) based on the ability to make choices and act based on your own values, interests, and goals as opposed to reacting to outside pressures.

To put this into context, a person’s active lifestyle and gym experience’s are guided by the sources of their motivation. In this article, I will break down the main types of motivation—including amotivation, extrinsic motivation, and intrinsic motivation—and show how they appear in everyday gym life.

By gaining an over-standing of each type of motivation, you can learn how to shift it in a healthier direction and build habits that actually stick.

3 Types of Motivation

Amotivation is the absence of motivation. In this state, a person does not see value in an activity, does not feel competent, or does not believe their actions will make a difference. They may feel indifferent, stuck, or even helpless about taking action.

Extrinsic motivation comes from outside influences. A person does something not because they truly want to, but because of external rewards or pressures. These can include earning money, avoiding punishment, gaining approval, or meeting expectations.

Intrinsic motivation comes from within. A person does something because they find it enjoyable, interesting, or personally meaningful. There is no need for an outside reward—the activity itself feels rewarding.

Let’s take this further and personalise each type:

Amotivation

‘I don’t think it will help me. It’s pointless’

This individual lacks both external pushes and internal desire.

Extrinsic Motivation

There are 4 types of extrinsic motivation:

External Motivation → ‘I’m going to the gym for a reward or to avoid punishment’
The action is tied directly to an external outcome, like a bonus, prize, or avoiding a doctor’s warning.

Introjected Motivation → ‘I’m going to the gym to avoid this guilty feeling I have’ OR ‘ I’m going to the gym someone else’s to gain approval’
‘Internalised’ motivation starts here. The drive comes from wanting to avoid shame or meet others’ expectations.

Identified Motivation → ‘I’m going to the gym because it’s I understand it’s value’
This is a more self-directed form of extrinsic motivation where you may not love exercising itself, but you value its benefits for health or energy.

Integrated Motivation → ‘I’m going to the gym because it fits my core values and identity’
The highest end of extrinsic motivation. The gym aligns with who you are—“I am a healthy, disciplined person”—even if not every workout is enjoyable in itself.

Intrinsic Motivation

There are 3 concepts of intrinsic motivation::

Curiosity → ‘I’m going to the gym out of enjoyment and learning’

You may be fascinated by learning new workout techniques, experimenting with nutrition, or exploring how your body adapts to training. The interest itself keeps you coming back.

Mastery → ‘I’m going to the gym for the satisfaction of achieving something or improving’

You feel driven by the challenge of lifting heavier weights, running faster, or beating your personal best. The satisfaction comes from growth and progress.

Enjoyment → Going to the gym because it feels exciting or fun

The highest form of motivation. You genuinely love the rush of endorphins, the music in your headphones, or the thrill of moving your body. The activity itself is rewarding.

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How to maintain Discipline:

There was probably an initial point in your fitness journey where your motivation was purely extrinsic (probably still is), but the key to sustain your fitness and nutritional habits is to be disciplined in your actions, and work on progressing your reasons for remaining fit and eating healthy to be more intrinsic.

Discipline is what carries you through the early stages of any routine, but if you want to consistently improve your habits where you may begin to value and enjoy your routine, here are the 3 absolute gems that are crucial to your discipline:

1. Take consistent action

2. Do workouts, activities, and exercises that identifies with you as a person & your goals

3. Master specific techniques/skills and/or achieve constant results (e.g. Personal Bests PB)

Here are some simple strategies you can use to support this:

• Scheduling workouts in your calendar as non-negotiable appointments (fitness classes/sports training sessions are great for this).

• Making sure your gym bag is ALWAYS packed

• Meal prepping so you have easy access to food after a session

• Tracking small wins (e.g. lifting 2.5kg heavier, completing sprints quicker, feeling less tired after a particular exercise you did last week)

Conclusion

Understanding motivation is like shining a light on why some habits stick, and others fade away. When it comes to the gym, it’s not just about forcing yourself to go—it’s about recognising what’s driving you in the first place.

Maybe right now you’re showing up because you don’t want to feel guilty, or because your doctor told you to. That’s okay. Motivation often starts externally. The key is to shift your “why” toward more self-driven reasons; connecting exercise with your values, your identity, your curiosity, your growth, and ultimately, your enjoyment.

The Self-Determination Theory reminds us that discipline is not just about willpower—it’s about nurturing the kind of motivation that feels natural and sustainable. When you move beyond external pressures and into intrinsic motivation, the gym stops feeling like a chore and starts becoming part of who you are.

So, the next time you lace up your trainers, ask yourself: What’s really motivating me today? With awareness, you can guide your motivation from the outside in and build habits that last — not because you “have to,” but because you genuinely want to.