How to Overcome These 4 Common Workout Excuses

What is your go-to excuse to avoid exercise?  Is it time?  The pesky list of things you promise yourself you’re going to get to some day?  If you aren’t a fan of working out, then chances are your list of excuses is longer than Santa’s nice list.  Let’s talk about overcoming excuses to workout and what to do next time you try using one.  

You are stronger than your excuses
You are stronger than your excuses. You just need to prove it to yourself.


Excuses are our biggest enemy. They are so easy to use as a reason to avoid having to do the thing. You can’t make new habits if you don’t start and you can’t start if you are always making excuses. Let’s analyze a few common excuses and how you can overcome them.

Clock - Don't use time as an excuse to work out.
Time is one of the biggest excuses we make to avoid working out. But is it really that you don’t have time? Or is it more that you just don’t want to? Photo Credit: Canva. I really wish I knew where this pic originated from to give proper credit because it’s lovely.


Lack of time is probably the biggest excuse in the book people use.  But is it that you don’t have the time, or you just use excuses to make yourself believe you don’t have the time?  Maybe you’ve even fabricated an excuse a time or two to avoid actually having to commit when you did have some time. 

Are you guilty using lack of time as your reason to avoid exercise?  Remember that time you had a 30 minute window of time that would be perfect for a workout? But instead you just sat there waiting for the motivation to come pull you off of your couch, dress you, and do the workout for you?  The end result just being wasted time and guilt for letting it happen.

I struggle almost daily to make the time.  The hard part for me is that I WANT to work out every day. I crave it. 

I’d argue that if you take a look at the bigger picture of how the time is used, you’d be surprised at how much time you DO have. Fit it in and make it work!

Solution: Write down every activity you do in a day, including scroll time. Be mindful and aware of how you spend your time during the day. You’ll more than likely notice you’re wasting time somewhere or you’ll find a gap of time you didn’t realize was there.

Someone sleeping using lack of energy as an excuse to avoid working out.
Lack of energy makes it really easy to find motivation to work out. Photo Credit: Alicia Powell


Sometimes, the clouds open up and you have a window of time you could use to work out. But the reality is that you’re tired. You want to sit down and do nothing for the 20 minutes of peace and quiet you have. Working out just sounds like too much “work”.

I truly believe that lazy begets laziness and being active produces more energy.  Not always, but mostly.

Also, I believe when we are tired, we make up the excuse that we don’t have the time when we actually do – which is understandable.  We find ourselves searching for something else to fill our time, when in reality we are just trying to avoid working out.

Solution:  Nine times out of ten, you will likely be thankful you pushed yourself to get off your ass and do the workout you’ve been promising yourself.  Not only will you have a sense of accomplishment, but you will likely find that you have more energy than when you began.  There are so many options for slow and low impact work outs if high intensity is in fact just too much.

The only time you may not be thankful is if you are sick and your body needed the energy exerted to fight off your illness.

A sponge symbolizing using chores as an excuse to workout.
Chores often prevail when it comes to choosing between working out or cleaning.


This is a big one.  Tell me if this sounds familiar. “I just have too much to do around the house to be able to take the time to work out”?  Well my friend, I don’t know if you’ve ever noticed that there will always be a list of things to do.  Always & forever. 

Solution:  The kitchen floor can wait to be swept.  The dishes can sit for just a little while longer, and if you felt the urge to dust for the first time in 3 weeks, my inkling is that it too can wait another day.

You can’t do it all.  Ask for help or let something else wait for your attention.


Errands can have a tendency to be time consuming.  A shopping trip to grab milk and eggs turns into a full on un-intended shopping trip. 

Solution:  If this is you, there are so many different ways to shop these days if your budget allows.  Our society is all about convenience.  You can have anything you want for the most part delivered to your door, or at least ready for you to pick up at the front door of the grocery store.

If your budget doesn’t allow or you simply like doing these things yourself, be strict and strategic with your errands so you don’t waste valuable time. 


Lastly, your attitude goes a long way and will make or break your fitness journey.  A poor attitude will likely end in failure.  Whereas, a positive attitude will take you places you never thought possible.

Solution:  Don’t tell yourself you can’t do something or don’t have the time.  You can do it; you just need to start.  Analyze your schedule and make the time.  A positive attitude will also lessen your likelihood of making excuses.  When you WANT to commit, you will find the time.

I once heard this quote: Don’t compare your beginning to someone else’s middle. It’s the truth. We all have to start from zero. Where we go is up to us.

A planner used to schedule in your workouts to avoid excuses.
Schedule in your workout like you would an appointment for something else. Photo Credit: Alicia Powell

Schedule It In

Once you decide you WANT to commit, it’s time to put it into your daily schedule.  Make room.  Schedule it in like you would a doctors appointment or visit with your hair dresser.  You wouldn’t let the laundry keep you from missing these appointments.  Why should an appointment with yourself be any different? 

Finding the Right Workout

With the endless options there are for fitness these days, there is bound to be something suited for you to fill your needs and desires.  Maybe you thrive from in-person classes.  Maybe hiding out in the comfort of your own home so no one can see you is more your style.  Experiment with both if you can. 

Go out of your comfort zone and try new classes.  You may be surprised and fall in love with something you thought was going to be “too hard”.  Explore.  Once you find something you love, you’re going to want to do it over and over and you’ll quickly realize that it’s much easier to “find the time”.  A comfort zone is a safe zone, but that’s not where change happens.  Change happens when you start to take risks.

I never used to hate running, but then I did some experimentation with it. Now, I LOVE running. Read my post here, to find out how I did it. It comes back to the old adage, “if there’s a will, there’s a way”. Find the way.

Take away

You only have one body so give it the respect it needs and deserves.  Just move.  It doesn’t have to be an hour long or some crazy sweat session.  Stop making excuses, get off your butt, find the time, and get moving.

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