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7 Excuses People Use to Avoid Vigorous Workouts
Trends
Oct 12
Let’s be honest—most of us are masters at self-persuasion, particularly when it comes to avoiding vigorous exercise. The inner monologue goes something like this: “I don’t need to work out intensely. I’m doing just fine with my current routine (aka, walking to the fridge counts, right?)”
But is that really true? Below are the top reasons people use to convince themselves they don’t need to work out vigorously—and a little reality check to go with each one.
Ah yes, the classic “But I’m thin” argument. It’s easy to assume that a fast metabolism or lucky genes exempt you from breaking a sweat. After all, if you fit into your jeans, who needs exercise?
Reality Check: Being thin doesn’t equate to being healthy. You can be “skinny fat”—a term for people who have normal weight but high levels of internal body fat. Vigorous exercise not only burns calories, it strengthens your heart, muscles, and bones, improving overall fitness, not just your appearance.
Walking is brilliant—it’s low impact, easy, and fits into your day. So, naturally, this leads to the belief that 10,000 steps or a casual stroll around the block negates the need for more intense exercise.
Reality Check: While walking is a great way to keep active, it lacks the cardio and strength-building benefits of vigorous exercise. Your heart, lungs, and muscles won’t thank you as much for the leisurely pace. To get real gains, your body needs to face challenges—your brisk walk might not cut it. Even if it feels like you’re power-walking through molasses.
The old “I’m too busy” excuse never gets old, does it? Between work, family, Netflix binges, and scrolling through social media, who has time to break a sweat?
Reality Check: You don’t need hours at the gym. High-intensity interval training (HIIT) can take as little as 20 minutes and still be incredibly effective. It’s not about the time you put in—it’s about the intensity. Plus, a shorter, intense workout can rev up your metabolism and give you more energy to face the demands of the day. No more “I’m too tired” excuses!
We’ve all heard horror stories of someone pulling a muscle or throwing out their back while attempting a new workout. The fear of injury is a popular (and convenient) reason to avoid vigorous exercise.
Reality Check: While any physical activity comes with some risk, the benefits of exercising far outweigh the dangers of sitting on your sofa for hours. Plus, injuries often happen when people don’t work out regularly. Strengthening your body through exercise actually prevents injury by building resilience. Start with proper form and progress gradually—you’ll be amazed how strong your body can become.
We’ve all been there—scrubbing the floors or hoovering feels like a workout in itself. After a few hours of domestic chores, it’s easy to convince yourself that you’ve done your part.
Reality Check: Sure, housework burns some calories, but it’s not enough to significantly improve your cardiovascular health or strength. Besides, unless you’re chasing down dust bunnies like they owe you money, you’re probably not reaching the heart-pumping level of exertion needed for long-term fitness.
Once we hit a certain age, it’s tempting to think that vigorous exercise is for the young and restless. After all, isn’t the body meant to slow down over time?
Reality Check: The opposite is true. The older you get, the more important vigorous exercise becomes. Studies show that high-intensity workouts can slow the ageing process and even reverse some of its effects. It boosts muscle mass, keeps your heart healthy, and can even improve cognitive function. Plus, exercise isn’t about age—it’s about ability. Don’t let your birthdate dictate your fitness level.
In a world of Instagram influencers flaunting their abs and endurance, it’s easy to feel like you’ll never reach that level of fitness, so why bother trying?
Reality Check: Comparing yourself to others is a surefire way to lose motivation. Vigorous exercise isn’t about becoming an overnight fitness sensation—it’s about personal progress. You’ll feel stronger, more energetic, and more confident when you focus on your own journey, not someone else’s highlight reel. Start where you are, and remember, even the most shredded athletes had to begin somewhere.
At the end of the day, the reasons we use to dodge vigorous exercise are often just that—reasons. Our bodies thrive on movement, challenge, and progression, and the benefits of intense exercise go far beyond what we see in the mirror. Whether it’s HIIT, a hard run, or some strength training, working out intensely isn’t a punishment—it’s an investment in your future health and happiness.
So next time you find yourself bargaining with your inner couch potato, remind yourself: you’re stronger, fitter, and more capable than you think. And remember, a little sweat never hurt anyone—just your excuses.
Time to hit that workout—your future self will thank you for it.
