3 Common Exercise Excuses & How To Combat Them

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3 Common Exercise Excuses & How To Combat Them
3 Common Exercise Excuses & How To Combat Them

If you’re lacking motivation, you can probably list a dozen exercise excuses right now to avoid working out. It can be easy to talk yourself out of exercising, especially when you’re experiencing a fitness setback, but it’s important to remember that you can’t talk yourself fit.

If you want to make a positive change, you need to put in the hard work and while skipping a sweat session from time to time is sometimes unavoidable — and that’s okay! — other times it's a matter of pushing past obstacles and finding a way to combat the exercise excuses that keep getting in your way.

Common exercise excuses and how to overcome them

When you learn how to overcome excuses and push through, you unleash the unstoppable version of yourself.

Here are some of the most common exercise excuses, and simple strategies to help you come out on top.

Exercise excuse #1: You don’t have time

This is one of the most common exercise excuses and it’s actually one of the easiest to address.

Just like you schedule other important commitments in your life, such as your work or school rosters, or regular hair appointments, you need to do the same with exercise. 

Blocking out time in your calendar can help you stay on track with your health and fitness goals and hold yourself accountable for your journey. 

Below are more ways you can make time for exercise when you lead a busy lifestyle

Join a workout program

Following a fast and fun workout program can be a great way to combat the “I’m too busy” exercise excuse because it means you can work out whenever and wherever suits you. 

When you join a program, you’ll have goals to meet so you know exactly how many times each week, and for how long, you’ll need to set aside time for your workouts.

Do a short workout

You don’t need to sweat it out for hours at the gym to see results. Short workouts that push your heart rate zone into the maximum effort range can help you reap the benefits of exercise when you don’t have a lot of time. 

HIIT is a great example of a short but effective training style that will get your heart pumping and give you an endorphin rush that will make you want to keep going. 

If you’re really pressed for time, set a timer for 10 minutes and squeeze in an express leg workout between work and dinner, or an express ab workout between afternoon classes.

Exercise Excuse 2: You Have No Motivation To Exercise

Exercise excuse #2: You have no motivation to exercise

Don’t feel like working out? Finding workout motivation comes down to how much you value the outcome of achieving your goals — and being willing to put in the hard work to get there. 

Here are some important reminders when it comes to motivation and exercise.

Motivation is fickle

Motivation comes and goes, it’s normal. But the same as with anything worth having, you have to work for it — if getting fit is one of your goals, it means pushing past the desire to take a week off, or quitting altogether when life gets in your way. 

Many factors can influence your motivation, such as stress, lack of sleep, and not getting the results you want as quickly as you’d hoped, so learning to accept these hurdles can help you to strengthen your mindset and keep going when you feel like giving up. 

That might mean swapping a resistance session for a low-intensity cardio workout when your energy levels are low — find what works best for you and you’ll be less likely to let lack of motivation take over.

Don’t wait for motivation to show up

Whether you’re a fitness beginner or you’ve hit a workout plateau, don’t wait for the times you have higher motivation to complete your next workout — the best time to start is right now

When you stick to your routine, working out each week will start to become a habit and you’ll find it easier to stay on track, even on the days you’re feeling less motivated. 

Remind yourself why you want to work out

Think about why you started exercising in the first place and remind yourself of your goals, or even set some new ones. Tap into what drives you, and what will push you to work hard.

Exercise Excuse 3: You

Exercise excuse #3: You’re not seeing results yet

It’s easy to compare yourself to others, especially when it seems like fitness comes naturally to them. 

If your exercise excuse is that you aren’t seeing results straight away, remember that exercise isn’t about how good you are at something — it’s about moving your body and taking care of your health so that you can become the best version of yourself. 

Everyone started somewhere 

If you’re comparing yourself to others, remind yourself that everyone starts somewhere, and they’ve more than likely persevered through their own exercise excuses to get to where they are today — and you can too! 

Instead of thinking about what you “can’t do”, consider it as something you “can’t do yet”. Don’t let your starting point be an excuse not to begin. Your progress along the way is something that will fuel your motivation on days when it’s harder to keep going.

Find your community

A fitness community like Sweat exists to support women just like you. Whether it’s virtually or IRL, joining a community can be empowering and help you stay motivated during your exercise journey — and when you find your tribe, your community can help you combat common exercise excuses and you can help them too. 

Find the fun in fitness

When you find a training style you enjoy, you’ll be more likely to stick to your workouts and less likely to make exercise excuses — whether that’s a heart-pumping HIIT workout, or a low-impact strength session, the key is to make your workouts work for you.

The unstoppable version of you is Sweat Made

Next time you find yourself making exercise excuses, try some of these tips to help you overcome them. Of course, there may be a number of other reasons causing you to experience a fitness setback, but just remember that most can be counteracted with commitment and discipline towards your own health and fitness journey.

Keeping track of how far you’ve come with progress photos, or the weights you’ve progressed to since you started are some good ways to keep you motivated when you find exercise excuses or negative self-talk starting to take over.

Ready to stop making exercise excuses? Start your fitness journey today with high-intensity programs to help make every minute count: HIIT Cardio & Abs with Kayla, High Intensity Barre with Britany, Full Body HIIT with Chontel, and beginner-friendly HIIT with Monica.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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