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Starting an exercise routine is difficult, but sticking to that routine can be even harder as your determination and willpower erode. Many people struggling with motivation fall into the trap of making some of the most common excuses for not exercising. They attempt to justify quitting in their minds and give up. Let’s discuss a few of these reasons so that you don’t use them when your motivation starts to waver.

Feeling Bored with Exercise

An unfortunate reality is that working out isn’t all that exciting at all times. In fact, it can get repetitive and tedious very quickly. Music is a powerful motivator in this scenario, as it not only gives you something to focus on as you exercise, but it also does wonders for your motivation. There’s a reason montage music gets you so energized. Alternatively, if you’ve been doing the same exercises for a while, you should switch up your workout routine. This will keep things stimulating and less predictable if you can’t go into autopilot and move through the motions.

Being in Pain

A common excuse for not exercising is experiencing pain. Despite every hardcore gym-goer repeating the adage “no pain, no gain,” you actually shouldn’t be in real pain as you work out. Soreness and aches from pushing your muscles are normal. But when you’re working out, your exercises shouldn’t cause you to feel sharp or intense discomfort. If you notice unnatural pain when exercising, you should reduce the intensity or try something else.

As for addressing the aches and sores, there are many things you can do when muscles are sore after exercising. You can handle soreness by stretching, foam rolling, supplementing, setting aside rest days for yourself, and much more. This gives your body a break and time to recuperate. Don’t think of those rest days as if you’re already giving up, but an integral part of working out. It’s during these short breaks that the results of your hard work really pay off.

Being Too Tired

Likely the most common excuse for not exercising is that you’re simply too tired. Maybe you’re feeling sluggish or unmotivated one day and don’t feel like pushing yourself. No matter how badly you don’t want to do it, you need to force yourself to go. Once you start working out, you’ll find yourself feeling much more awake and invigorated as your blood flow increases and more oxygen reaches your muscles. You can also take a high-quality pre-workout to get you energized and ready to workout

Keep in mind that lacking energy may be the result of nutritional deficiencies, too much stress, or not enough sleep. Your body needs all micronutrients (vitamins and minerals) and macronutrients (carbs, protein, and fats) in order to thrive and be energized. Additionally, you need to learn how to cope with stress in a healthy manner so you are not drained and you need to get a good night’s sleep so you feel refreshed when you wake up.

Not Having Time

Not having time is another not valid excuse. The difference is that those who exercise make the time for working out. You must prioritize your workouts because they are a must – your health should be your priority. Ideally, you plan ahead, schedule workouts in your calendar, and set alarms if needed. Simultaneously, you can brainstorm lifestyle activities that can replace sedentary activities such as gardening, walking, and taking the stairs instead of the elevator. There are many ways to get more exercise and burn more calories without noticing it much.


Research shows that people who don’t adhere to exercise exhibit characteristics associated with low self-worth. They are more likely to have self-doubt, insecurities, negative self-talk, and fear of failure. They are also less likely to make themselves or exercise a priority based on how they felt about themselves. They put their job, partners, families, homes, and responsibilities before themselves, which they believe keeps them from being active. These lead to poor body image and feelings of guilt for not being active.

Other factors affecting self-worth are previous repeated failures to lose weight. These disappointments create beliefs about the futility of exercising and contribute further to poor body image. At the same time, they don’t make arrangements to change their schedule to accommodate for physical activity. They, also, negatively compared their bodies to others. All these belief systems and behaviors or lack thereof contribute to negative feelings about themselves.

Now that you know the most common excuses for not exercising, you can realize that they are a way of justifying yourself without real validity. Commit yourself, get your mindset on the game, plan ahead, and do what you have to do so you can achieve all your fitness goals.

To A Fitter Healthier You,

The FitnAll Family

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