Do I really need to workout today? I have been pretty busy. And it is a little cold outside. And I think I did enough last week. And there will probably be traffic on the way to gym and it will probably be busy…
We’ve all done it…made those excuses not to workout. And one day becomes two, becomes 3 becomes 10….
But in this video I’ll share how you can STOP making these 4 excuses not to exercise and instead create a sustainable routine you not only enjoy but that helps you get results while fitting your lifestyle!
I’ll even share a 10 minute full body workout at the end you can do anywhere with no equipment.
Hey guys, it’s Cori from Redefining Strength where we help you move, feel and look your best at any and every age.
So let’s talk about excuses because we’ve all made them at one point or another.
The thing about excuses is….they’re VALID…at least to some extent.
They stem from what we value and therefore prioritize in our lives.
But if we want a new and better result, not only do our priorities potentially need to shift, BUT we also have to OWN the priorities we aren’t willing to adjust so we can work around them.
Because many of our priorities, like our job or family life, are probably never going to change and we don’t necessarily want them to.
So we’re not just going to magically have more time or energy tomorrow.
Which means we have to own those priorities and plan around them.
And that’s why in this video, I wanted to share 4 common exercise excuses and how you can overcome them to see the amazing results you want with a plan realistic for your lifestyle!
Excuse #1: I’m too old.
The stinky but simple truth of the matter is…Being alive means getting older by the second.
You can’t stop it.
Therefore you’ve got to accept it and do what you can to keep moving forward.
Our age doesn’t really dictate what we can or cannot do.
And the more we stop doing things, the quicker we actually feel and move and look older.
While you may be thinking, “But I have all of these aches and pains! I don’t recover as fast as when I was younger…”
The simple fact is so many of these things aren’t actually due to age.
Yes, they’ve accumulated over time and the older we are, often the more we’ve allowed them to build up.
But they are often tied to improper diet and exercise practices or accidents we’ve had earlier on.
Things that could add up at any age if we don’t address.
So while age may feel like an excuse, it is actually an excuse to focus even more on how you’re training.
There is no time like the present to start training to move and feel your best.
Don’t skip the prehab work. Learn to control those movement patterns so you don’t get injured.
Regress to progress and build up starting with the moves you can do without any aches and pains.
But realize that using age as an excuse will only cause you to age faster over doing what you can to build muscle, look lean and improve your movement patterns to avoid injury!
Excuse #2: I don’t have enough time because of (insert anything here).
Family, work, school, life…
You probably will NEVER have enough time to do everything you want to do.
This isn’t a bad thing.
But we need to take ownership of our priorities and plan around them.
If with family life and work and travel and everything else going on….you have 10 minutes to train? Use that 10 minutes.
Design a workout that matches the time you realistically have.
As much as you may be thinking, “What can 10 minutes do?”
That’s 10 more minutes you took than you would have otherwise.
Something is better than nothing not only because of that 10 minutes but because of the momentum it can build.
Plus, 10 minutes adds up over the weeks and months.
And often, it leads to us WANTING to do more over finding an excuse not to train. It gets us in the habit and mindset. So 10 minutes becomes 15 or even 20. And 1 or 2 days becomes 3 or 4.
Stop sabotaging yourself by trying to force some ideal schedule you saw a fitness competitor doing and instead design for the time YOU have. That’s what will lead to consistency and results.
And if you need that quick 10 minute burner, you’ll love the one I’ll share that even addresses excuse #4!
Excuse #3: I’ve got aches and pains and injuries!
Injuries are the worst.
And often we do need to adapt our training around them.
But they aren’t an excuse to not move or exercise at all.
Often there are so many ways to modify around aches and pains.
And your exact injury may dictate which modifications you need.
For some a shoulder injury may mean no push ups or pressing at all.
For others, it may mean just modifying off an incline for push ups or using lighter bands to do a chest press.
Even if you have an ankle injury and can’t stand to train, you can do so many seated upper body exercises and even mini band moves to target parts or your lower body.
It may not be your ideal, but it will keep you in the habit and routine and can even help you recover quicker because of the anabolic hormonal environment you are creating by continuing to train.
You can even do some unilateral exercises on the unaffected side to help you retain lean muscle even while your training intensity may be lower.
Plus, resting an injury, while it may be necessary, doesn’t correct the movement compensations and overload that resulted in the issue.
Using this time you have to take the step back to address those mobility restrictions and areas of weakness can help you come back stronger.
While you don’t want to push through the pain and ultimately make things worse through even compensating, having an injury shouldn’t hold you back from staying active in some way, shape or form!
Even walking may be meeting yourself where you are at to stay in the routine!
The more you do, the more you do and we don’t want to lose that momentum forward.
Excuse #4: I can’t go to the gym.
But I have to train at home.
I don’t have time to make it to the gym.
I travel and only have a hotel room with very little space.
I don’t have any equipment…
Not having access to a gym is not a reason not to train.
Honestly, especially if you’re just starting out or starting back, you may be better off training at home using just your own bodyweight!
This can help you dial in and master those fundamentals and even save you the time of a drive to a gym so you can spend it on training instead.
Do not underestimate how amazing bodyweight workouts can be no matter our fitness level.
Even if you’re more advanced, you can create progression by changing the range of motion on moves, adjusting tempos, creating more instability through unilateral exercises and even through how you design your workouts and the volume you include.
Use what you’ve got because something is better than nothing and can help you build that solid foundation!
And if you’ve said “I can’t go to the gym” because you’re embarrassed or nervous about going to the gym?
I know that is easier said than done, BUT hiring a coach can help you have that security to learn with direction. They can be your guide to a new place.
(SHAMELESS PLUG for my coaching…Schedule A Consult!)
Also just recognize that change and a new environment can be intimidating so find ways to help yourself ease in even if you start by training at home to gain more confidence in your movements and get in a routine first!
If you’ve found yourself making these excuses, here’s a great workout you can try this week.
No equipment is required and I’ll share one modification although there are so many little variations you can make to tweak it to fit your needs and goals
The Bodyweight Burner
Set a timer for 10 minutes and complete as many rounds through the circuit as you can. Rest only as needed and try to beat the number of reps or the variations of moves you used next time through!
5-10 reps per side Airborne Lunge
5-10 reps per side Single Arm Doorway Row
5-10 reps per side Side Lunge With Pulse
5-10 reps per side Side Lunge With Pulse
If you have weights or bands, you can always swap in moves using those!
Workouts don’t have to be long or complicated to produce results and create those healthy sustainable routines.
Especially starting out, to overcome those excuses, recognize that less is more! You can always add as you feel comfortable!
And if you’re looking to prove that age is just a number and that fitness is about ability, check out my How To Build Muscle At Any Age (7 Tips) video next!
And another helpful video on building muscle with bodyweight training: