Fitness Articles

No More Exercise Excuses!

Busting 5 Common Workout Excuses

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We begin a new fitness routine with the best of intentions—telling ourselves that we’ll hit the gym three times a week—but actually accomplishing what we set out to do can be harder than expected. Combining a busy work week with other obligations and a list of errands can be a recipe for fitness failure. Exercise has to be pushed to the bottom of the list since there are only so many hours in the day, right?


Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions (or lack thereof) you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.

"But I’m tired," you tell yourself. "I’ve had a long day and I deserve to sit back and relax. I’ll just take it easy tonight and I promise to work out tomorrow." Then tomorrow comes and you’ve got to work late and you’re out of milk so you have to go buy groceries and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to class, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own appointment with the treadmill?

Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus.

Exercise Excuse # 1: I’m too tired.
It takes energy to produce energy, so while you may be tired now, even a short 10-minute walk will get your blood pumping and will boost your energy levels for up to two hours after. And regular exercise helps improve the quality of your sleep, meaning more energy throughout the day. Some research suggests working out can help regulate your sleep cycles, so you’ll fall asleep easier, sleep more soundly and wake up more rested. A morning workout—not a cup of coffee—could be just the ticket you need to feel more awake and energized all day long!
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About The Author

Leanne Beattie Leanne Beattie
A freelance writer, marketing consultant and life coach, Leanne often writes about health and nutrition. See all of Leanne's articles.

Member Comments

  • It's easy to say "if you're depressed, get out and exercise". But if you're suffering from depression or grief, moving is the last thing you want to do. It's like you're paralyzed and can't move. Until you experience this, don't just say "oh get over it". It doesn't help us. - 10/17/2014 11:32:20 AM
    Depression isn't an excuse. It's a reason. - 6/11/2014 8:07:41 AM
  • #2 what do I do when I don't watch tv for any length of time at all?

    How do I find time to work out when my brain is too tired and if I find any time for me at the end of any of my 7 days of work, I default to sleep?

    Please take me back to the 50's when a guy made kids with a woman then stayed with her and helped raise them, not leave her to make and maintain a household for four people, please. Then, maybe my brain wouldn't be so offline thant i am genuinely too tired.

    Maybe my being mad is equivalent to a work out?

    Ok, I'll go work out. - 3/23/2013 12:54:07 PM
  • I'm good for Excuse # 1 due to not sleeping well at night. I am hoping the research is correct that with continued exercise it will start improving my sleep patterns. - 8/25/2012 3:20:11 PM
    im a 47 female who can still do the splits and chartwheel and done three. years workout on the wii fit 2 hours and walk 5 to 7 miles aday. STILL CANT LOSE NO MORE THE 20 POUNDS AND IS READY TO GIVE UP PLEASE IS THERE ANYONE WHO UNDERSTAND AND BEEN VERY phsical all there life and understand.aaaaaa
    aaaaaaaaa. arhhhhhhhhhhhhhhh
    hhh - 7/25/2012 3:19:39 PM
  • I was sick for 3 weeks and didn't exercise. Its so easy not too but I know I feel better and it really hepls with the weight loss. So I said I would start back when I felt better and not overdo it. Monday I went to my Silver Sneakers class at the Y and it felt so good to be back. Tuesday My Husband & I work at the food bank unloading boxes of food from the trucks and help to sort and put away. That is at least a good 90 minutes of exercise plus it makes us feel good. Today I am going to another Silver Sneakers class so I feel I am back on track and I do feel so much better. The secret for me is not to overdo it. I know I can only do so much and if I push it I will get sick again and I don't want to be sick. Slow but sure only do what you know you can do know and take baby steps as you increase your exercise.
    - 3/9/2011 11:39:24 AM
  • I'm a huge sucker for these excuses! Going jogging as soon as I get home! - 3/8/2011 5:40:31 AM
    Some days I find it hard even to squeeze in 10 minutes (2 jobs!) but I'm going to make more of an effort because I'm sick of being flabby. - 1/19/2011 3:06:41 PM
  • I am always too busy!! This is my favorite excuse. I really need to change my thinking, I am going to start putting ME first! - 12/27/2010 10:46:55 AM
  • My excuse is usually about a lack of time. This school year, during my lunch break, I've started doing a quick 10-minute workout at the end of the period...anything
    ...walking, pushups, whatever. It makes me feel a little better during the day and keeps me in the right mindset. - 12/15/2010 2:08:44 PM
  • This is a great article... it defines me all the way through...

    I literally had no time to exercise, and squeezed it in by starting with 10 minutes of walking which eventually pushed up to 15 minutes and did this a few times a day. I HAD TO! I had become such a couch potato... ugh! Hate how I look, how I feel...

    So now, I am no longer employed full time, and I have 20 hours a week that are mine to do with as I please. How cool is that. I have a close friend who is like a daughter to me, and she is dragging me to the gym with her. She is getting married in a month and I am singing at her wedding, but we have been there for each other for a couple years now... met through church and music ministry. She is my own daughters age, a year younger, and we get along so well... love her to pieces. So glad she is my friend!

    So, I digress here... the article. It has great tips and ways to work around the exercise blahs... and putting off exercise until the end of the day is a big mistake, I did that, and it will never happen since you are already exhausted from the days work.

    I always worked out first thing in the morning and felt better because of it, so I am resetting my own mindset to refocus on my goals in a different way.

    Earlier to bed... rising earlier to get in the workout. I can do at home. I have a treadmill, I have pilates "thing", a kettlebell and I have exercise bands, NO EXCUSES! - 9/25/2010 5:40:12 PM
    This is great advice for this stage of my life. But I am wondering how I am going to fit in exercise once I have kids. It's hard enough now with a full-time job, a two hour commute, and a house to take care of.
    - 9/16/2010 12:15:47 PM
  • Stopped reading mid-article and went for a walk!! - 9/13/2010 7:35:29 PM
  • Great Article! It defines what I go through on a DAILY basis fighting my battle with myself. Thank You! - 9/10/2010 3:08:59 PM
  • I use these excuses because after reading this it just hit me I'm just LAZY! - 9/10/2010 1:27:59 PM

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