Wellbeing

10 Excuses You Use To Get Out Of Exercising And Why They’re Bullsh*t

Our fitness expert, James Anderson, isn’t afraid to dish up the tough love. And if you’re guilty of saying any of following excuses, then James knows exactly what you need to hear to snap you out of your complaining and get you back on track.

We’ve all excused ourselves from having to do something at some point or another, myself included, but when trainers have to listen to excuses on a daily basis, you become an expert in discerning what’s legitimate and what’s straight up whingeing.

Being in the game for over a decade, I’ve heard almost every excuse going. So here’s a selection of the most common things people say to avoid exercising, with what a trainer would love to say back to you.

The next time you’re standing in your room deliberating whether or not to get your ass outside, imagine them yelling these responses at you in the comfort of your own home. Then get out there and get moving. 

1 / 10

“Gyms are too expensive”

The response: Gyms are only too expensive when you’re not prioritising your health, and budgeting for it. In other words, does this story match your Instagram account? If you’re happy to spend a little more on a nice meal or a round of drinks each week, there’s likely isn’t a valid reason for this excuse. You just need to make room for it in your spending.

Even if you did want to play that card, it’s still not an excuse. The last time I checked, training at home or outdoors was still free.

The take away: Get your priorities straight – or at the very least – learn how to budget.

2 / 10

“It’s too rainy/cold/hot/windy”

The response: I’m sorry the weather doesn’t perfectly match your lukewarm attitude for getting results. There’s no such thing as inappropriate weather, only inappropriate clothing.

I promise you that the results you’ll be motivated by will likely be achieved on the days when you don’t want to train – so just get up and get it done. Don’t let your goals change with the seasons.

The take away: You can either get results or you can make excuses, you can’t have both.

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3 / 10

“I’m bored with my workout”

The response: How about we throw out some ideas here: yoga; Pilates; CrossFit; spinning; circuit training; dancing; boxing; running; walking, kinda-running-but-mostly-walking – getting the idea?

There are so many things to try, most of which don’t cost much (or that you can access online) which is great when gyms are so expensive, right?

In all seriousness though, if you don’t like your workout anymore, then change it – just stay active and move the body. Being bored isn’t a good enough excuse not to be active.

The take away: If you’re bored with your workout then you’ve become boring. Creativity is a virtue and one that extends to your fitness routine.

4 / 10

“I’m not getting results so what’s even the point”

The response: This may be the worst of them all. Let’s just get back to basics: you can’t get results if you do less than you were already doing.

To achieve something you’ve never had, you’ve got to do something you’ve never done – and that something is most likely consistency. So rather than stopping, maybe it’s time to finally get started.

Set some achievable goals and have a clear action plan as to how you’re going to attain them. And if you’re still not getting results and require a little more motivation, start eating all of your food in front of the mirror, naked. That might work.

The take away: Don’t make it complicated, just be consistent.

5 / 10

“I have to get fit before I come and train with you”

The response: No, you don’t. We both know that it’s easier to excuse yourself than it is to keep a commitment to someone else.

The most important thing to know is that you’re not supposed to be efficient at exercise – if you are, you’re doing it wrong.

It’s supposed to be hard, uncomfortable and painful: the reason you get results is because your body is forced to adapt. Strength comes from struggle.

Having someone to be accountable to is always going to get you where you want to be faster, and it doesn’t have to be with a trainer either. It can just as easily be a friend or training partner who is committed to their health.

The take away: Don’t let your ego get in the way of your results. The struggle is real (and totally normal).

6 / 10

“I don’t have time”

The response: Let me ask you this, do you think that your life is busier than Beyoncé’s?

If Queen Bey has time to workout, you better put a ring on your goddamn alarm clock in the morning and get your ass to the gym. We’ve all got the same 24 hours.

The take away: It’s as annoyingly simple as prioritising time for training.

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7 / 10

“I don’t have the energy” 

The response: Considering you’re an adult, maybe its time to get off the pity potty so we can take a closer look at your life.

Unless you’ve got a serious health problem, there are some simple reasons why your energy is low: you might not be getting adequate sleep; you may need to eat better quality foods (whole foods, not processed and packaged junk); and/or you’re not doing anything to move your body. Focus on your health and your body will give you the energy you need, and more.

The take away: It’s important to do something. So don’t forget that exercise doesn’t have to be high intensity – yoga or walking counts, too.

8 / 10

“I feel insecure at the gym, people will stare at me”

The response: Trust me: don’t be and they won’t be.

Most gyms these days are full of people focused on taking selfies or flexing or just generally not caring about your existence. You’re good.

At the end of the day you shouldn’t care what people think as it’s none of your business. When that mean voice pipes up, ignore it and focus on your workout instead; they’re your results, and it’s your life.

The take away: If you’re busy thinking about yourself, what makes you think other people aren’t doing the same? People don’t spend that much time worrying about you, sorry.

9 / 10

“I’ll start again tomorrow/Monday/next week”

The response: No, you won’t. What you’re really doing is perpetuating the following cycle: you go hard with your efforts, but one missed workout makes you feel like a failure so you wind up thinking “fuck it” and by Wednesday afternoon have melted chocolate on your face and a wine in hand saying the same thing like a broken record.

Again, it comes down to being consistent, because what you need to remember is that one missed workout will never make you a failure, but taking the rest of the week or month off may very well make you a fatty.

The take away: Missing one or two workouts is no big deal, take the pressure off yourself and get back to it.

10 / 10

“But the Bachelor is on”

The response: Who said you had to give up your favourite shows? It just comes down to your priorities – which is exactly the reason I suggest using the record button or streaming later. This way you can get the body you’ve always wanted, while still being able to laugh at other people getting their hearts broken. Win-win.

The takeaway: If you want more, you have to do more.

Don’t be upset about the results you didn’t get, from the workouts you didn’t do. Most of the time it’s as simple as getting people out of their own BS. I hope this helped you see through yours.


James Anderson has combined over 10 years’ experience as a personal trainer with a background in NLP coaching and a couple of near-death experiences to develop a very unique outlook on life. As a result he speaks, presents and writes no-BS content in the hope that he can help others find their long-term personal health and happiness solution. He is the founder of Sydney-based female group training program PHAT Fit. Find him on Instagram or Facebook.