Uncovering the Science of How Muscles Boost Motivation for Exercise

Ever wonder why on some days you can’t wait to hit the gym while on others just lacing up your sneakers feels like a chore? The answer may not just be in your mind but in your muscles.

New research suggests that during exercise, your muscles send signals to your brain that boost performance and intensify the desire to keep going—a finding that could change our understanding of fitness and motivation.

The Muscle-Brain Connection

During exercise, our muscles do more than simply contract—they actively communicate with the rest of the body—particularly the brain. This happens through proteins known as myokines, which are released as muscles work. One specific myokine, interleukin-15 (IL-15), has captured researchers’ attention 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 opposite roles: p38 alpha acts as a brake, reducing the urge to keep moving, while p38 gamma acts as an accelerator, enhancing the desire for more activity. The balance between them determines a person’s motivation to continue, with higher p38 gamma levels correlating 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 told The Epoch Times in an email. “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.”

More Findings From the Study

The study used both animal models and human participants. Researchers found that mice with higher levels of p38 gamma were more active than those with lower levels. A similar trend was seen in humans; exercise increased IL-15 levels, especially in those with higher p38 gamma activity.

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

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While the findings are promising, more research is needed to fully understand the brain-muscle connection, Katie Heinrich, adjunct professor of kinesiology at Kansas State University, told The Epoch Times.

“The brain/muscle activity connection was found, but there is more to learn about how it might contribute to the motivation to move,” she said.

Physical activity, in general, could engage this pathway, Heinrich noted. One way to boost the desire to exercise could simply be to start exercising.

Psychological barriers are also significant. Many people feel overwhelmed by the complexity of strength training or fear doing exercises incorrectly. Societal expectations and norms often heighten these concerns.

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

Another challenge is the slow progress of strength training. Unlike cardio, which can provide an immediate energy boost or sense of accomplishment, the benefits of strength training—such as muscle gain or fat loss—take time. This gradual progress can make it challenging to stay motivated, particularly in the early stages, when results are not yet visible.

Tips to Increase Motivation for Strength Training

Maintaining motivation for strength training can be tough, but several strategies can help you stay on track. Whether you’re new to strength training or a seasoned lifter, finding enjoyment in the process and tracking steady progress can make a big difference.

1. Embrace Variety

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

“Enjoyment and variety definitely play a role in exercise motivation,” Heinrich told The Epoch Times.

Changing up your routine or experimenting with different types of training can keep workouts engaging. Heinrich emphasized the psychological boost from seeing strength improvements, such as increasing your deadlift from 80 to 150 pounds, which can be highly motivating.

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

“Don’t be afraid to try different things and ask questions of other people in a gym,” Heinrich said. “You might be surprised how others will want to help you.”

2. Focus on Intrinsic Motivation

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

“What stems intrinsically from within the client always has far better results,” Lewandowski told The Epoch Times, noting that the best way to achieve this is by finding a strength training program that’s both fun and engaging. “The most motivating routine is the one that a client actually wants to do.”

3. Build a Routine Around Your Life

Incorporating strength training into your life is vital to staying consistent. Heinrich recommended planning your workouts.

“Plan the exercise into your calendar. Give yourself space to focus on you and what your body needs,” he said.

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

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

“If you’re not feeling great, decrease your intensity or take a rest day. You can always go hard again when you feel better,” Heinrich said.

This flexibility helps maintain consistency without overtraining or burnout.

4. Train With a Community

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

5. Address Mental and Physical Barriers Early

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

Modern life, full of distractions, makes it even harder to stay focused, according to Amir Siddiqui, a personal trainer.

“The psychological barrier now is the unlimited ocean of dopamine in which we swim daily,” he told The Epoch Times. “There are so many ways to get your fix, that the ‘expense’ of training—time, effort, patience, fatigue—doesn’t seem worth it to most.”

To counter this, Siddiqui recommends 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 be a feedback loop like public accountability,” he noted, reinforcing the importance of external structures that help you stay committed.

Maintaining Motivation for Life

Staying motivated for strength training involves a combination of key elements: enjoyment, variety, setting realistic expectations, and caring for one’s physical and mental well-being.

“Building muscle takes time, so look for things that you enjoy as you work to build your muscle,” Heinrich said.

By focusing on what you love about training and staying mindful of your body’s needs, you can sustain your motivation for the long haul.