• Fitness instructors build energy through consistent daily habits.
  • Staying active, sleeping well and proper nutrition can all boost energy and well-being.
  • Enjoyable activities, routines and social connections reduce fatigue and increase motivation.

Energy can feel out of reach, especially when that midafternoon slump hits and another cup of coffee doesn’t quite do the trick. Sure, it’s easy to blame low energy on poor sleep or not enough caffeine, but it’s more complicated than that.

“Most people think energy is just about caffeine or sleep, but it’s really the combination of how we fuel, move, rest and manage stress,” explains Katie Hake, RDN, LD, CPT. “When any one of those buckets runs low, we feel it, often in the form of fatigue, brain fog, irritability, cravings or that ‘wired but tired’ feeling at night.”

Meanwhile, fitness instructors often seem to have boundless energy. Teaching back-to-back classes, motivating others and staying upbeat requires physical and mental stamina. Curious what they’re doing differently? We spoke with six fitness instructors to uncover the daily habits that help keep their energy levels high.

Why Fitness Instructors Have So Much Energy

For fitness instructors, energy is part of the job. “As a group fitness instructor, it’s essential to have both physical and mental energy when teaching,” says Val Warner, M.S., RD, CSSD, CPT. “Energy is contagious,” she adds.

But that stamina isn’t accidental. Fitness instructors build and sustain their energy through consistent habits that support both the body and the mind.

They’re Constantly Moving

Regular movement is one of the biggest drivers of energy. “Physical activity naturally increases blood flow, supports circulation and boosts endorphins—all of which contribute to feeling more alert and energized,” explains Rozalyn Moore, PT, D.P.T., AT-ret, CEAS.

Aerobic exercise increases mood-boosting compounds such as serotonin and brain-derived neurotrophic factor (BDNF), which help improve mood, reduce stress and support mental well-being. Resistance training adds another layer of benefit by promoting self-efficacy and supporting emotional regulation. Together, these mental and emotional boosts translate into feeling better about yourself—and, ultimately, more energized.

While fitness instructors move more than most people, you don’t need to teach classes all day to see benefits. Research shows that short, regular bouts of movement can make a noticeable difference in boosting energy and reducing fatigue.

They’re Doing Something They Love

Many fitness instructors genuinely enjoy what they do—and that matters more than you might think. “Most personal trainers are doing a job they love,” explains Moore. “They are energized to help others.”

Doing something you enjoy can provide a meaningful boost in energy by increasing intrinsic motivation, or motivation driven by personal interest rather than external rewards like approval or recognition. Research shows that higher intrinsic motivation is associated with greater self-satisfaction and overall well-being, which supports a better mood and can translate into higher energy levels.

You can tap into this effect, too. Look for small moments of enjoyment in your day—whether that’s a favorite workout, a creative hobby or simply spending time outdoors.

They Use Daily Habits to Fuel Their Energy

Rather than relying on willpower, fitness instructors tend to stick to predictable routines. “When we create more stable habits—think balanced meals, hydration, consistent movement, reasonable stress management—our energy becomes more predictable and resilient,” explains Hake.

When routines become automatic, they reduce decision fatigue and free up mental bandwidth. This not only conserves energy but also makes it easier to stay consistent with other health-supportive behaviors throughout the day.

They Prioritize Sleep

Fitness instructors understand the importance of sleep. “Sleep is my number one nonnegotiable,” says Warner. Poor sleep has been linked to lower mood, reduced well-being and higher stress levels.

Sleep is also when the body rests, repairs and recovers—an essential process if you exercise regularly or are training for an event. “One study found that those who slept longer and experienced better sleep quality had lower blood pressures and heart rates, which ultimately leads to increased well-being in daily life,” explains Jennifer Armendariz, RN, FNP-C.

They’re Part of a Supportive Community

Energy isn’t just physical—it’s social, too. “Being around people, music and movement creates a natural lift,” says Hake. “That combination of physical activity, social connection and purpose is a powerful energy generator.”

Group fitness instructors often surround themselves with people who prioritize movement in a social setting. “Evidence shows the importance of social connection being linked to higher well-being, safety, resilience and a longer lifespan,” explains Umo Callins, M.S., RD, LD, CSSD, CPT.

They Know How to Fuel Well

Fueling properly is another major energy booster. Before teaching a workout class, Warner grabs a carb-packed snack to fuel her muscles: “If I skip this, I feel drained and in slow motion.”

Balanced meals throughout the day help maintain energy by stabilizing blood sugar levels and supplying key nutrients to support physical activity. Eating carbohydrates strategically, especially before workouts, fuels your body more efficiently and provides the energy needed to perform at your best.

Other Tips to Increase Energy

  • Start Your Day with an Energy-Boosting Routine. “If you start your day with things you are grateful for, a glass of water, three deep breaths and movement, you have set the tone for a good day and more energy,” says Moore.
  • Move Daily. “Move daily, even if it’s only five minutes,” says Moore. Not every day is going to be perfect, so do your best and build momentum with a schedule, so you make movement automatic.
  • Don’t Underestimate Small Mental Boosts. “Uplifting music, a 10-minute dance break, fresh air, sunlight and a few moments of mindfulness can go a long way to support your energy,” says Gisela Bouvier, M.B.A., RDN, LDN.
  • Try Meditation. Callins recommends meditation for emotional stability and mental clarity. “This can be very helpful for individuals who struggle with stress and anxiety, and can help improve sleep hygiene,” she explains.
  • Stay Hydrated. “If we aren’t hydrated, our energy, sleep and workouts will suffer,” says Warner. 
  • Get Morning Sunlight. “Morning light helps regulate your circadian rhythm, which improves sleep quality and alertness during the day,” says Moore. “Just 10 to 15 minutes outside in the morning can make a difference,” she says.

WALKING PLAN TO TRY

The Best 7-Day Walking Plan to Boost Energy Levels, Created by Certified Trainers

Our Expert Take

Fitness instructors maintain energy through consistent habits that support both body and mind. You can boost your own energy by making small, sustainable daily changes—like moving more often, eating balanced meals, prioritizing sleep and connecting with supportive people. Over time, even these simple adjustments can add up to noticeable improvements in your energy and well-being.