Despite the many benefits of exercise, only 5 percent of adults in the United States exercise regularly according to the Centers for Disease Control and Prevention (CDC). It is easy to make excuses and continue avoiding exercise. The main reason why people are unable to exercise is that they simply have no plan. If you are confused about where to start and have no clue about what you are doing, you are more likely to continue avoiding exercise altogether. However, it is possible that there might be other reasons as well that lead to you skipping gym such as lack of motivation, boredom, or exhaustion.

Importance of Clear Vision

Firstly, you must have a very clear vision as to why you want to exercise and what results are you aiming for. Think about the person whom you look up to, what steps you would need to take, how you will get there, which exercises you can do at the gym, how often will you be able to exercise, what do you eat, when do you eat, and how will you prepare your meals. Once you have thought about all these things, you will have a clear vision in your mind about your workout and will be less likely to continue procrastinating and putting exercise on hold. Go ahead and answer all these questions to yourself.

Take Notes

In addition to having a clear vision, you also need to take notes of your body, weight, and width. By taking measurements early on, you will be able to monitor your progress and will feel motivated by each pound you burn off or muscle you build up. Now, this does not mean that you should step on scales every single day since weight tends to fluctuate throughout the day. Instead, you should step on the scale once a month or every 2 weeks for realistic results. You can also take pictures of yourself to see how far you have come. Nothing will motivate you more than results.

Common Excuses and How to Overcome Them

1. Too Tired

There is no denying that exercising makes one physically tired. If you want those muscles to grow and your belly to become flat, you need to put in the work. The truth is that when you are tired, you actually end up feeling more energized. Since exercise boosts blood flow, it means that your heart would pump more oxygen to your muscles, brain, and tissues at a faster rate. It also releases neurotransmitters such as natural endorphins, serotonin, and dopamine which make you feel more pumped.

The solution to feeling too tired to exercise is exercise. You can avoid it all you want, but the only way to get over it is to exercise. Start out with moderate exercise like biking or walking and move to high-intensity exercise from there. Some people say, the hardest part is not the exercise itself, but actually getting to the gym. Once you get there, you get pumped and forget you are tired.

2. Cannot Afford Gym

A gym membership can cost you anywhere from a few dollars to more than $500. If you cannot find an affordable gym, you can opt for more affordable solutions such as taking a brisk walk regularly or creating a simple gym at home. You can watch videos on YouTube for free to watch what the professionals have to say. Exercise can be done for free as long as you are willing to try.

3. No Time

Managing, work, commuting, or kids and keeping up with a social life can leave no room for exercise. With so many responsibilities in life, we tend to tell ourselves that we have no time to exercise. However, working out extremely important which is why you have to make the time to work out. Rather than looking for time to exercise, consider making time to do so. Eliminate pointless commitments from your life such as binge-watching Netflix or going for happy hour every day. The shows and drinks can wait, focus on your health and wellbeing instead.

4. Lack of Motivation

If the desire to lose weight does not help with avoiding exercise, you need to offer some extra incentives that work for you. You could offer rewards to yourself for completing fitness goals such as by booking a massage or eating an extra cheeseburger. Perhaps even compete with someone or exercise with a friend. Sometimes, it is the little rewards that keep us going.

5. Dislike Exercising Alone

Finally, it is possible that you are procrastinating working out because you abhor the idea of doing it on your own. Some people like to have an exercise buddy to keep them pumped. Although working out with a friend can be fun, it should not prevent you from doing it on your own. You could ask your friends or colleagues if they want to join you.


Regardless of the times you keep avoiding exercise, you have to push yourself to exercise to feel like exercise. It may sound silly at first, but once you get into a routine and get some momentum, it’s way easier to not skip the gym. This post should help you keep going when the going gets tough.

More Like This