5 Most Common Exercise Excuses

For so man of us life continues to get in the way of the things that we know we need to do. These can range from getting enough sleep, spending more quality time with family and friends, meal prepping, mapping out your daily calendar intentionally, and of course regular exercise. 

In dealing with busy people on a daily basis, I have come across nearly every excuse you can imagine when it comes to exercise. Honestly, I can dive deep into the origins of these barriers to adopting a fitness routine. 

Often times its social influences. Such as the lack of support or compliance by family and friends for your health behavior goals is a big one. I once worked with an individual that successfully lost 100 lbs. though commitment to his diet and exercise, all while his family continued to bring home pizzas and Krispy Kreme donuts (which were often sitting on the counter in plain site even at our workouts). 

For the busy professional, it’s usually work related tasks and projects that just can’t wait to be completed. Therefor, all other areas of your life must be put on hold until completed. But let me ask you this. What about once the task is completed? Do you shut down or move on to the next task on the list that then takes over priority of everything else. It’s a slippery slope, yet it can be overcome with strategy planning and organization

The following list of common exercise excuses can easily be triple the number, but I want to focus on the top 5. I hope you will take the time to see which of these apply to you and decide what actions you can take to over come them. 

  1. Time - "I just don’t have enough time.” Or as the popular phrase went a few years back, “Ain’t nobody got time for that.”

Not having enough time to exercise is the NUMBER ONE excuse when it comes to working out. If that’s the case, then why can some of the leading C-Suite executives with multiple business and families to nurture have time to fit in a workout? Clear planning and prioritization. But I can assure you that it did not happen overnight. There are weeks and months of intentional goal setting to adopt regular exercise, for all walks of life. 

Zig Zigler said, “Lack of direction, not lack of time, is the problem. We all have 24-hour days.”

The first failure that people make when it comes to regular exercise is NOT putting on your calendar. STOP RIGHT NOW and take a look at your calendar…then come back here when you do. 

Do you have any gaps whatsoever on your calendar today? First off, if you have lots of gaps then I encourage begin by taking control of you day and filling those spaces with action. Otherwise you are going to have less days of accomplishment and more days ending in a shoulder shrug and head shake. 

If this is hitting home with you, I strongly encourage to get the Full Focus Planner by Michael Hyatt and Company. This has truly changed the impact on my daily output and I can honestly say that I am achieving more in my work and personal life. Frankly, I may not have written this blog post had it not be a part of my Daily Big 3 and scheduled in my calendar. 

2. Motivation - “I’m just can seem to find the motivation."

My personal response may surprise you on this one because we all lack motivation at some point during our weeks. Low motivation to me should be overcome with less thought and more action. This may sound counterintuitive based on my prior point about intentional planning, but motivation is a BEAST to tame. So you just have to move!

When searching for inspiration to get off your rear end you may face “analysis paralysis” because you are sucked into the rabbit hole of encouraging videos or audio clips, 20 tips to get motivated, 40 ways to get up and go…and all of a sudden you’re discouraged and even LESS motivated than you were to start. 

As you hear in our MuscleMind podcast, the connection between the mind and the body is insanely complex. And while more often than not I recommend getting your head right first, but in this case I encourage you to JUST MOVE and the motivation will come.

Don’t over think the plan either. Just up and go for a walk, and don’t worry about your speed or heart rate to begin with. Or if you would rather go shoot some hoops or hit a bucket of golf balls, then do that! 

Our bodies are made to be used and once your blood start pumping, fresh flow gets to your brain, your muscles are worked, endorphins are released, and now you begin the journey of true motivation. And if you are someone who doesn’t normally suffer from low motivation, I encourage you to adopt this action on those particular days you are feeling sluggish or overwhelmed by life and thinking of skipping your exercise today. DON’T DO IT! Stop thinking and go move your body for goodness sake. 


3. Fear - “I don’t want to do an exercise wrong and get hurt!”

Often times, I come across someone who is either had a prior injury due to a specific incident (or heaven forbid a previous trainer), or they have had friends who have been hurt/injured while exercising. Thus, leading the cons of potential injury outweighing the overall benefits of a regular fitness program.  

Something to consider, in the fact that you are thinking/guarding this way, you are so self-aware of your body that the chances of harm are significantly said. 

With that said, if fear is getting in your way, then above all other cases, working with a vetted fitness professional is key here. For example, many of HomeFit’s trainers are highly educated, nationally certified, and have an affinity for making their clients comfortable and enhancing their fitness through proper technique and education. 

If you’re not sure where to start, take a look at what I consider to be the Top 5 Best Personal Trainer Certifications because they are each accredited and provided extensive educational training. (These are the standard of HomeFit’s trainers).

Unfortunately, there is not a national licensure for Personal Fitness Trainers in the United States, so you have to be extra careful when choosing your fit pro. 

4. Access - “I don’t have a gym or any place to workout!”

Another barrier for people is the thought of not have access to a proper gym or equipment at home. Believe it or not, you can get in some great workouts (that are safe) by using existing items in your home (i.e., furniture, steps, even canned goods or jug of milk).

Sure, these often do not seem practical, which is completely understandable. Fortunately, your bodyweight and just a little bit of space is truly all you need to start making the changes you’re looking for. And to be honest, this scenario is ideal for those training for functionality and improved quality of life. As Adam Moosekian explains “functional fitness” in his recent WellTalk,

“Functional fitness for me is any sort of exercise that can burn calories, build muscle, increase confidence…and then to increase your overall daily living.

5. Accountability - “I don't have anyone to workout with or answer to!”

The final most common exercise excuse is that of not having someone to hold you accountable to working out. And I’m sure many of you will relate to this one, but there’s a few reasons to me it’s not a very good one. First off, this allows you to divert the lack of exercise and shift the blame on someone else. I hear it on the regular, “If I just had someone to go with me, then I would definitely workout more!”

So let me as you this. How many months, or even years have gone by that you have been saying this? If it’s been awhile, then the attempt has not been strong enough because it sounds like most people are looking for accountability partners.

Therefore, if this is your barrier, act NOW to find someone. Post it on Facebook, “Is anyone looking for a workout buddy?? I could really use the support and I want to do the same for you!” Within an hour I bet you will have like 5 people ready and willing to go!

PROBLEM SOLVED! Cheers to your soon to be weight loss and muscle tone!

Wrap Up

As you’ve read through this blog post, I hope that one or two of these identified with you, and now you are taking action to rectify the things getting in your way and now you can start on that fitness journey!

If you’re still stuck and need some motivation, please don’t hesitate to contact our team or even visit our Social Media pages for motivation, fitness tips, and more!