Setting Intentions: The Trick To Transforming Your Workouts
You have more power than you think to change how your workouts feel.
January 16, 2025 - Updated January 16, 2025
Not every workout will be your best one and sometimes simply getting it done is a massive achievement in itself, but something that has been transformative for several Sweat trainers, their communities and their workouts? Setting intentions.
If you’re new to intention setting for exercise, here’s what you need to know to get started.
The motive for your movement
While we often talk about knowing your why - the main motivating reason that keeps you going week in and week out - setting an intention for each workout, week or program you complete is about consciously deciding what you want your inner experience to be like as you exercise, and it can completely change how you feel about your workouts.
Depending on how you’re feeling or what you want to get out of your next workout, your intention could be:
Today I’m working out to build my mental strength and resilience
Today I’m working out to feel good and have some healthy stress relief
Today I’m working out to appreciate my body and feel strong in my skin
Today I want to find joy in moving my body
Today I’m working out to feel more confident and energised
Today I move my body in a way that supports me to thrive
Today I train to improve my strength, mobility and longevity
Although you may still have other fitness goals around getting physically stronger, fitter or more flexible, it’s your intentions that shape the way in which you pursue them. Likewise, you can also exercise with intention without chasing specific fitness goals if that’s not for you.
Sweat trainer Kelsey Wells has reclaimed movement in recent years as a tool for self-empowerment and encourages women to move their bodies from a positive place with positive intent - something that has improved her confidence, self-respect and self-belief immensely. As she often says, “The motive for your movement matters,” and this philosophy is a central part of her Redefine Fitness program.
“If you are exercising out of not-enoughness - that you need to change your body because how it is is wrong - then you are affirming insecurities and the absolute BS that is ‘I’ll be happy when…’” Kelsey explains.
“On the other hand, if you are exercising out of gratitude for your body, to become stronger and remember your strength, to learn follow-through (doing what you say you’re going to do!) and to pour love into the MIRACLE that your body is!? Damn, you will remember your power.”
Feel-good intentions
Sweat’s new trainer Ruba Ali has also been on a fitness journey of her own, and after years of intense workouts and pushing herself to her limits, her goal is now to feel good, with her new program Thrive designed to help you do exactly that.
“I always knew fitness was more than just a workout, it’s a lifestyle. It’s a tool that has helped me develop my mental, physical and emotional strength and that’s really where I’ve been shifting my fitness philosophy now,” she says, and a big part of that is looking at how you think about your workouts and what you’re thinking about during them.
“When you’re dreading your workouts or not looking forward to them, it can either be that your routine is unsustainable and you need to make a change, or that you’re no longer practicing gratitude for how lucky you are to be able to work out and be healthy,” Ruba says.
Aside from appreciating your body and the privilege that it is to be healthy and to prioritise your wellbeing, Ruba wants your workouts to be a space to work on your mindset. Every challenging, sweaty moment can be an opportunity to build your inner strength and power, to speak to yourself with kindness and encouragement, and to celebrate your wins.
Negative self-talk and self-doubt has no place in your workout routine. This year, we’re moving to feel good, to work with our bodies rather than against them. And if you feel like you’ve been merely surviving, intention setting can help you get on the fast track to thriving.
The power is in your hands
Intention setting is about choosing the lens you want to experience your workouts through, and it can make a serious impact on how much you get out of and enjoy your fitness routine. Give it a go next time you’re getting ready to Sweat and see how you feel!
Erin is a writer and editor at Sweat with years of experience in women's publishing, media and tech. She's passionate about the power of movement, and you can often find her on a yoga mat, a hike, a dance floor, in the ocean or the gym.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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