Motivation

How To Overcome Common Gym Excuses

If you’re struggling to find the motivation to get yourself to the gym, the good news is you’re not alone. According to our recent survey, only 1 in 10 of us have never made an excuse to miss a workout, leaving a massive 90% of the nation admitting that they’ve made up an excuse to avoid going to the gym.

With that in mind, we’ve teamed up with a collection of expert personal trainers and fitness bloggers to try and help you tackle some of the most commonly used gym excuses, and keep you on track towards achieving your goals.

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EXCUSE 1 – “I’M TOO TIRED”

As the most popular excuse amongst gym goers, tiredness is a common factor in why the nation often opts to stay at home instead of jump on the treadmill. We’ve all probably been guilty of this excuse at some point, but if you’re lacking energy ahead of a workout, question why. Being dehydrated or not eating enough can contribute to feeling tired, and can easily be fixed with a bit of forethought. Eating smaller meals more frequently, and keeping yourself well-watered, will help keep your energy levels up throughout the day.

Another way you can try to overcome this, is to monitor when you’re the most tired during the day, and when you’re the most active and awake. When you have a good understanding of when you’re at your best, you can then manage your workouts so that they complement your energy pattern, helping you to not only train more often but to also get more out of each workout.

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EXCUSE 2 – “MY DAY AT WORK HAS DRAINED ME”

Just as physical exhaustion can deter the motivation to get up and go to the gym, so too can mental exhaustion. But a workout shouldn’t take an extraordinary amount of mental effort. Consider using a PT who can do the thinking for you if you can’t face keeping track of your rep count or which exercise you should be doing next.

Or, if it’s the idea of being around people again after a long day that drains you even more, swap your gym workout for a run around the local park, or workout at home and take away the mental effort of working out in a social environment. If you’re new to running and not sure how to get started, then it’s worth checking out our guide on how to get started.

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EXCUSE 3 – “I DON’T HAVE THE TIME”

In today’s world we’re all living busier and more hectic lives than ever before. However, this shouldn’t be an excuse to skip a workout. For personal trainer Victoria Winterford, making sure that she plans out her week, ensures she can always make time for her workouts; “Think about your week ahead. If you're a shift worker, look at your shift pattern for the week. If you have kids who attend clubs, etc, look at when those are. This will help you to identify your 'me' time in the week to plan your gym sessions. If you think you're not going to have enough time to get to the gym on a particular day, then plan a run or a quick home circuit. I have a weighted hula hoop and skipping ropes that if I'm up against the clock I like to slot in some short, high intensity work outs using those”.

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EXCUSE 4 – “I WON’T GO TODAY, BUT I’LL WORK EXTRA HARD TOMORROW”

An excuse that most of us will have been guilty of at some point - promising that we’ll work extra hard tomorrow to make up for lazing about today. But rather than trying to delay your workout, and seeing it as a punishment to avoid until tomorrow, think instead how you would reward yourself for doing it today. Allow yourself small creative rewards for getting your workout done on schedule. Maybe it’s letting yourself watch an hour of trash TV guilt-free, or buying a small non-food treat like a beauty product.

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EXCUSE 5 – “I ACHE TOO MUCH FROM MY LAST SESSION”

DOMS or (Delayed Onset Muscle Soreness) is a common complaint from those who are pushing themselves hard in the gym. Mutha Fitness says the best way to avoid this becoming an excuse is by sticking to a well thought through workout plan. Her top tip: “Don't forget to schedule in rest days too. This will help you to avoid feeling too exhausted to go to the gym or ducking out because you're aching from the previous session. Rest days are good for strength and muscle development, giving your body chance to repair itself.” If you’re struggling to decipher whether you’re just ‘feeling the burn’ or in need of some time off, read this article on when you should take a break from the gym.

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EXCUSE 6 – “THE WEATHER IS TOO NICE TO GO TO THE GYM”

Often the warm weather is an excuse to go see friends and socialise in outdoors. But just because you might not want to be stuck inside doesn’t mean that you have to bypass a workout completely. Personal trainer Aimée Victoria says “there are plenty of fun ways to keep your summer exercise in check, without feeling like you’re missing out on the summer sun, and you can keep it social too! Instead of the gym, arrange a game of volleyball, swimming in the sea or a simple bike ride. I personally love going on long walks with the dogs on a sunny evening. It’s all about balance, there’s no point feeling like your missing out, just keep active in a different way.”

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EXCUSE 7 – I FIND THE GYM BORING

Exercise should always be fun. If the reason you're skipping the gym is because you find it boring, fitness blogger Amy Stainthorpe recommends trying out a new method of working out; “a new sport or fitness class is a great way to keep your mind occupied and engaged during a workout”. Exercise doesn’t have to be about lifting weights and hitting the treadmill, because keeping fit by learning a new sport such as tennis or boxing, can keep your brain occupied. Thinking about tactics or strategy or technique means you don’t notice the monotony of your body movement!

Are you feeling inspired? Then join our SportsShoes Strava Run Club and become part of our inclusive community.
And for more inspirational tips to become stronger, better and happier, then check out our Motivation category. Because it’s no fun standing still.