Motivation tips from Olympians

If you're struggling to motivate yourself to do a workout, go for a walk, or just move your body – know that you're not alone. Even Olympians struggle with motivation at times.

So what inspires them to move their bodies on days they're finding it tough? And what advice do they have for others? We asked 5 up and coming Olympians to get their take.

Grace Crompton: 'Don't follow the crowd'

Grace only started playing rugby in 2018 and six years later, has become an Olympian in rugby sevens. She is the youngest member of the GB7s team.

"What inspires me when I'm feeling a bit down and I don't want to move at all is I just think – I never regret a workout. I always find getting up, getting moving, putting on some workout clothes and getting in the car is the hardest part, so once I've done that bit, I've battled the tough part. When I'm at the gym, I'm absolutely fine and feel so good. I feel great."

Grace's advice: "Find the type of exercise that works for you – we don't all have to go on 5k runs, we don't all have to go to the gym. Find your niche, it might be tennis, golf, a team sport, join a club, going on a walk – it could be anything. Find what you enjoy, don't follow the crowd."

Tom Hall: 'Don't judge yourself'

Tom has balanced his sporting commitments with a PhD in chemistry – he graduated in 2018 and competed at Tokyo 2020, part of the men's archery team that finished fifth.

"I find it hard sometimes. Knowing that I'll feel better when I go [training] inspires me. So many times I get towards the afternoon and I've got a headache, I'm tired. I think, what's wrong with me – and I realise I haven't done anything yet. So remembering that even just going out for a walk, getting in the sun, it'll make me feel better afterwards and it always does. I'll clear my head, I'll feel more awake and more alive for doing it. That's a big part of it."

Tom's advice? "I know it can be hard. Go for a walk with someone else. It doesn't have to be intense. You don't have to feel like you're getting a workout, getting a sweat on, or trying really hard. Just doing something is better than nothing, and don't judge yourself for that. I think that's the most important advice I could give someone who is finding it difficult. If you leave the door and walk to the end of the street and come back, that's better than staying on the sofa."

Bryony Pitman: 'Do something, it doesn't matter how small or big'

Bryony followed in the footsteps of her dad in taking up archery. She won Britain's first individual recurve World Cup medal for a decade with gold in Antalya in October 2022.

"On days when I struggle to get up and do things, I have a really strong sense of why I do what I do, the love of the sport, being around my teammates, and being around friends that share that same love. It helps me get out there and get on with it."

Bryony's advice: "Do something. It doesn't matter how small or big. If it's the thought of doing something that takes a lot longer that is putting you off, just change the time and work up to it. Once you've done that thing that's small and makes you feel good, it'll be easier in the future."

Jade Shekells: 'Get out with other people'

Jade made her rugby Olympic debut at Paris 2024. She was forged as a top-level rugby player at Worcester Warriors, the former top-flight 15s team.

"When it's a hard day and I don't feel like training, I remind myself how I'm going to feel after it. We train a lot by ourselves at home, when it's raining and cold like that, I just tell myself, you're going to feel so much better after. And like being here at the Olympic Games, that was the goal, so throughout the season, I'd remind myself, you've got to get it done. It's another step closer to helping me achieve that goal – which it has done."

Jade's advice? "I think a big one for me would be to try and do it with your friends or get out with other people. Within the rugby environment I've created such good bonds, I've got friends for life that I would call my family. If you do struggle, reach out to those around you and do it together, it then also takes your mind off actually training. If I was going to go running by myself, I'd be like, oh god I'm dying. However, if I have my friends around me and I'm having a little yap, I'm like wow that's the time gone already – the session is done. Reach out to those around you."

Alex Wise: 'Find a way to enjoy it'

Alex is set for an Olympic debut at Paris 2024 in archery, having contributed to a bronze medal at the Final Olympic Qualifier in Antalya in June 2024.

"What inspires me to move? The thought of knowing that moving will make me feel better – whether that's generally going outside, or what I have to do, which is train every day."

Alex's advice: "Find a way to enjoy it. Research some hobbies you might be interested in – and get out there. Be confident. Go for it."

The team behind the Olympic Games want to inspire people to get moving – in whatever way they can – with their Let's Move campaign. They're keen to help unlock the natural joy of movement and help people build healthy habits through exercise.

So, what type of movement brings you joy?

This article was written by The Body Coach content team.