“Your workout is our warm-up!”
“Grip it and rip it!”
“We don’t need machines; we are machines!”
You’ve probably heard quotes like these, suggesting that workouts must be intense, that you have to push yourself to the limits, and that real progress only comes from enduring extreme effort. I’ve definitely said these phrases before—and believed them at the time.
However, this isn’t true all the time, and for many of us—especially during the pandemic—it’s not what we need right now. While exercise has numerous benefits, we must remember that it also places stress on our bodies. If your life is already filled with stress from work, home life, childcare while working remotely, constant negative news, and not being able to make time for yourself, don’t feel guilty if you don’t feel like doing an exhausting workout.
Just because you’re accustomed to giving it your all doesn’t mean that anything less isn’t valuable. Completing a workout at 60% of your usual effort is still a significant step toward your well-being. Even just doing a warm-up and calling it a day is still progress.
Recently, I’ve spoken to many people who are struggling to find motivation to exercise, especially those who once viewed it as the highlight of their day. As the owner of a gym, I can relate—I, too, find it hard to stay motivated. It’s perfectly normal to feel this way, and I assure you, you are not alone.
Try to reframe your reasons for working out. The goal doesn’t always have to be achieving a personal best, like a 100-kg back squat or running a sub-30-minute 5km. Sometimes the goal can simply be to move, to have some time for yourself, or to spend time with someone else. Doing some form of exercise is still a major positive, even if it doesn’t feel intense.
If you’re finding it challenging to train or have completely given up, here are a few suggestions that might help:
- Exercise in the morning. I know not everyone is a morning person, so I understand if the thought of morning workouts sounds ridiculous. However, willpower is limited and tends to deplete as the day goes on. By exercising early, when your willpower is at its peak, you increase your chances of sticking with it.
- Choose easier workouts. A 20-minute walk counts as a workout. Three rounds of 10 push-ups and 10 sit-ups count as a workout. Working out while watching re-runs of your favorite show (if you know, you know) is not just acceptable—it’s highly encouraged. Move in a way that you enjoy. Forget about training to improve weaknesses; exercising should be fun, especially right now.
If you’re struggling to come up with workout ideas, consider the following:
- Press-up, sit-up, squat grid. Draw a grid on a sheet of paper, similar to a tic-tac-toe board. You can have as many boxes as you like; however, more boxes will increase the challenge. Start with just nine boxes. Choose a movement and do a set whenever you can while watching TV or chatting with friends. Write the number of repetitions in the grid. Rest, then do another set. By the end of your program, you’ll have completed several sets without even realizing it.
- 12-minute EMOM (every minute, on the minute) workout:
Minute one: squats
Minute two: push-ups
Minute three: lunges
Minute four: plank
The aim is to work for just 20 seconds each minute, allowing you 40 seconds of rest. - Train with someone. If you live with someone, invite them to join you for a workout. It doesn’t matter if your fitness levels differ. Having someone else to train with helps keep you accountable, and if you live together, you can’t easily ignore their invitations.
If you don’t live with someone, consider exercising outside with a friend or, if the weather feels unbearable, schedule a video call to work out together. You don’t even have to do the same routine.
There’s already enough happening in the world that can take a toll on you. Don’t compound those challenges by being hard on yourself about exercise—or the lack of it. Just try to do something.
If you don’t manage to exercise today, that’s okay. You can always try again tomorrow.