How to Motivate the De-conditioned Youth Athlete

March 13, 2025•3 min read

Motivating a de-conditioned youth athlete to start exercising can be a tricky task, but it all begins with understanding where they’re coming from. If they’ve been out of shape or have never been fully active, jumping straight into intense workouts can feel overwhelming and lead to frustration. One of the best ways to approach this is by keeping things fun and focusing on small, achievable goals. Rather than emphasizing the need for hard-core workouts, start by making exercise feel like play. Try activities they enjoy, like playing a sport or engaging in a game-based workout. By shifting the mindset from exercise as a chore to something that’s enjoyable, you can help build a more positive relationship with physical activity.

A key factor is also creating an environment of support and encouragement. Youth athletes, especially those who are de-conditioned, can feel self-conscious or discouraged if they struggle compared to their peers. As a coach, parent, or mentor, offering constant praise for effort—rather than just results—can go a long way. Recognize the progress they make, no matter how small, and celebrate it. This boosts their confidence and helps them see that improvement is possible with consistent effort. Setting up a gradual training plan that emphasizes incremental improvement also helps them see that they don't have to be perfect right away, which can make the process less intimidating.

In addition to the fun factor and support, making exercise a social activity can help keep a youth athlete engaged. Whether it’s joining a team, finding a workout buddy, or participating in group activities, socializing while exercising helps build a sense of community. The motivation to show up and perform is often stronger when there’s a sense of accountability to others. Ultimately, the goal is to build healthy habits that will last, not just to get them fit. Helping them find their "why" and making the process enjoyable is the best way to foster a long-term commitment to fitness.

If you are looking for a safe space for your de-conditioned child to begin their fitness journey, come check out Empower Youth. For more information follow the link: EMPOWER YOUTH!

Happy Spring Break to all our Youth Families!

-For those of you still around, we will be running all our regular youth classes.

See you at the gym!

-OG

Thursday’s Workout

Coach Timberwolf says:

From my experience and the results:

3 rounds and 28 burpees. Approximately 6 min per round.

Be patient when doing this workout. Control your heart rate and get ready for 25.3

H: 00 - 02 Intro (2-3 min)

H: 03-10 Warm up (7 min)

Shoulder stretches