We all know exercise is good for us — it improves your mood and your health, and can even alleviate depression and anxiety (and that’s just for starters).
However, a lot of people still avoid getting their heart rates up like the plague. While life definitely gets busy, and it can be hard to get and stay motivated, some excuses for not exercising are so common they’ve practically become universal. If you’ve ever heard or used any of these, you’re not alone — but you’re also a bit full of it, and you know it!
1. “I don’t have time.”
One of the most popular excuses, this one feels valid when life is packed with work, family, and other responsibilities. But the truth is, even 15 minutes of movement a day can make a difference. Finding time for exercise is often about prioritising it alongside other responsibilities and tasks on your to-do list.
2. “I’m too tired.”
When exhaustion hits, the last thing you want to do is work out. Ironically, regular exercise boosts energy levels in the long run. Even a quick, light workout can help fight fatigue and improve sleep, leaving you feeling more refreshed overall.
3. “I’ll start next week.”
The infamous “Monday mindset” strikes again. Many people push exercise plans to some undefined future date, only to keep pushing it further. The best way to combat this is by starting small today — there’s no need to wait for the perfect time.
4. “Gym memberships are too expensive.”
While gyms can be pricey, exercise doesn’t require fancy equipment or a membership. Walking, running, bodyweight exercises, or even YouTube fitness videos are all free options. Your living room can become your workout zone without costing a penny.
5. “I don’t know where to start.”
Feeling overwhelmed by exercise options is common, especially for beginners. But you don’t need a complicated plan — just start with something simple, like a daily walk or stretching routine. Over time, you’ll build confidence and discover what works best for you.
6. “Exercise is boring.”
If the thought of running on a treadmill makes you cringe, you’re not alone. The good news? Exercise doesn’t have to be traditional. Dance classes, team sports, hiking, or even gardening can be fun ways to stay active while breaking the monotony.
7. “I’m not in good enough shape to work out.”
This excuse is a bit of a paradox, but it’s surprisingly common. People worry about not being fit enough for exercise, forgetting that starting small is how everyone improves. There’s no “perfect” starting point — just moving more than yesterday is progress.
8. “I don’t want to get sweaty.”
It’s true — sweat can be inconvenient, especially if you’re squeezing in a workout before heading somewhere. But low-intensity activities like yoga or walking can get you moving without requiring a shower afterward. Exercise doesn’t always mean dripping in sweat.
9. “I’ll just eat healthy instead.”
While a balanced diet is essential, it’s not a replacement for physical activity. Exercise offers benefits you can’t get from food alone, like stronger muscles, better cardiovascular health, and improved mood. Combining the two is the real recipe for well-being.
10. “I don’t see results fast enough.”
Exercise is a long game, and results often take time to show. The key is consistency and focusing on how movement makes you feel rather than expecting immediate visible changes. Over time, you’ll notice improvements in strength, energy, and overall health.
11. “I don’t want people to judge me.”
Feeling self-conscious at the gym or during group activities is common, but most people are too focused on their own workout to notice anyone else. If public settings feel intimidating, start with home workouts to build confidence in your own space.
12. “I’m too old to start now.”
It’s never too late to reap the benefits of exercise. Movement improves mobility, strength, and quality of life at any age. In fact, many studies show that older adults who exercise regularly feel younger and more energetic over time.
13. “I don’t enjoy it.”
Not everyone loves traditional exercise, but there’s an activity out there for everyone. The key is experimenting — try dancing, swimming, martial arts, or even playing with your dog. When you find something you genuinely enjoy, it won’t feel like a chore.
14. “I’m just not a fitness person.”
People tend to make this assumption based on past experiences or assumptions, but fitness isn’t about fitting into a specific mould — it’s about finding ways to move that suit your lifestyle and goals. Everyone can be “a fitness person” in their own unique way. Excuses are natural, but they often hold us back from reaching our full potential. By reframing these justifications and focusing on small, manageable steps, it’s possible to make movement a joyful and consistent part of life. Remember: it’s not about perfection, but progress.
