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Proper Motivation
Taken from Variables for Weight Lifting and Exercise © 2003 Anthony Sell - All Rights Reserved
Weightlifting is not an easy activity. If done correctly, it will be one of the most difficult activities you may experience. It can, however also be one of the most rewarding activities you can perform.
One of the best ways of continually motivating yourself to work harder and stay focused is to see visible signs of progress.
For this reason it is strongly suggested that before an athlete begins a training program, that they record their body measurements, height and weight, percentage of body fat, and One-Repetition-Maximum-Weight (1 RM) in each major exercise.
Furthermore, it is strongly recommended to maintain for each workout, notes about your performance (examples of these records can be found here.). This type of record keeping allows the individual to recalculate their 1 RM and from that calculation, to appropriately increase the amount of resistance used with respect to progress gained.
It is also important to have a healthy and productive outlook on your training. Real gains and significant signs of progress may not be apparent for up to two months. (This is especially true for veteran weight lifters.) The longer you have been working and the more intense your workout has been, the more capable you body is of adaptation.
Impatience and Self-destructive thoughts can cause stress and negative emotions that will impede progress. Remember that weight training is highly individual in nature, and gains will be unique to one's own pace.
Your body can often accomplish more than what your mind believes it is capable of. You can also be certain that if you firmly do not believe that you can do something, you will not be able to do it. Proper motivation will allow you to have the right mind set for your training, allowing you to productively test your limits.
The last and most important bit of motivation is of course your Reward System. Weight training is tough work, calling for pain, sacrifice and effort. When you achieve your goals it is important that you and your training partner reinforce that sense of achievement with an appropriate reward. This can be as simple as a food that you like but rarely eat, a movie, a night out; or it can even be as elaborate as a vacation. This is one of the best ways to ensure continued progress.