Top FIVE excuses to avoid working out and the solutions

by | Oct 28, 2021

We’ve all been there. You’re feeling fit, you’re eating well and killing it in the gym every session. But then all of a sudden life gets in the way, you skip a few workouts, and before you know it you’ve fallen off the fitness wagon. 

There are hundreds of excuses we can dream up and we can get quite inventive when it comes down to doing something that requires a little effort.

We take a look at the top FIVE excuses – but we have some solutions to make sure you can get back on the fitness wagon.

  1. I’m too tired – Exercise is a paradox. it can make your muscles physically tired, but you’ll actually feel more energised from it.  
    Exercise increases your blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energised. Even moderate exercise can improve your energy levels!

    Solution One – When you feel too tired to work out, the solution is to actually exercise. Begin with low to moderate intensity exercise.  Try walking, biking or yoga.  Over time, move into more moderate or high-intensity exercise.

    Solution Two – Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired.

    Solution Three – Exercise during your most energetic time of the day.  It may help to work out first thing in the morning before your day gets away from you. Can you wake up 30 minutes earlier or go into work 30 minutes later?   Can you extend your lunch break in the middle of the day to allow for a brisk walk?  Exercising after work might sound exhausting, but it will actually calm and invigorate you.

  2. I can’t afford to go to a gym – The cost of gym memberships can vary widely —There are almost 10 million people in the UK who are members of a gym and only around 12% use the facilities regularly.

    Solution – Instead of spending money on a gym membership, look for more affordable solutions like creating a simple home gym or taking a brisk 30 minute walk in your neighbourhood. Also, there are many free or very affordable exercise videos online and on YouTube etc.  Exercising doesn’t need to cost money

  3. I don’t have time or I’m a full time parent – Between kids, commuting, work and other responsibilities of life, our modern 24/7 lifestyle often leaves us feeling like there is just not enough time in the day to fit in a workout. Exercise becomes a low priority in our already crammed schedules.

    Solution One – Instead of trying to find time to work out, think about how you can make time. Some activity is better than none. The trick is to find a block of time in your daily schedule that’s consistently free of commitments. That might be before or after work, during your lunch hour, or after dropping the kids off at school. The time commitment can be minimal. Start with 10 minutes in your day. The next week, go for 11 minutes and the following week, 12 minutes. Soon that found time will become part of your schedule. Walk every time you are on the phone so that you can knock out some more steps.

    Solution Two – How much television do you watch? Don’t allow yourself to watch TV unless you are exercising, or have already exercised that day. While watching TV, use resistance bands for strength training, walk in place or pedal away on an exercise bicycle.

    Solution Three – If your kids are young, pop them in a stroller and take a few laps around the neighbourhood. As they get older, exercise while your child is at their after-school club. Walk briskly around the park, or run up and down the school stairs during music class. For extra motivation, team up with another parent so you have an exercise buddy.

    Solution Four – Exercise with your kids. Go bike riding, swimming, or walk around the block and explore the neighbourhood with your children.

  4. I need to be motivated to exercise – If losing weight or your general health isn’t enough of reason to exercise and you need extra incentives, look for ways to find what will work to motivate you to get moving.

    Solution One – Make a chart or keep a log (Google “Exercise Chart” for examples) or track your workouts using a tracking app like  Strava 

    Solution Two – Use Virtual Challenges to keep you motivated and engaged. A great way to track your progress and make friends in a private community

    Solution Three – Give yourself a reward for meeting your fitness goals – a reward that you really want. If you love massages, book a massage at the end of every month you complete your target number of work outs


  5. I’m too old/fat/uncoordinated/embarrassed to exercise – When something is foreign or uncomfortable, it’s a natural response to avoid it.  Whether you feel too old, too overweight, or ridiculous in workout clothes, there is a simple solution.  Start small, but start with something.

    Solution One – If exercise is hard on your joints, try swimming or take a water fitness class. Exercising in water is easier on your joints and the stronger your muscles get, the more they can support your joints and the less you’ll hurt. If your physical limitations are more serious, check with your doctor, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do.

    Solution Two – Cycling is great exercise for people of all ages and physical types. Once you learn how to ride a bike, you never forget that skill because it becomes part of your unconscious memory. You can bike with friends or on your own.

    Solution Three – If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, or exercising with a personal trainer who’s supportive. Wear clothes that feel comfortable.

    Solution Four – Are you unfamiliar with the equipment at the gym? No one wants to look like a newbie when trying to figure out a weight training machine.  BUT, remember that everyone was new at one time. Many gyms offer FREE services to members so that they understand how to use equipment and set up a routine to get results and do it safely.

    Join a class that can show you how to strength train and how to use different pieces of equipment.  Bring a friend that has a bit more knowledge than you!   Ask the front desk about days and times when there are fewer members around.

    Many members will be concentrating on their own workout and won’t actually be paying attention to you.


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