If you are looking for a list of excuses to skip the gym, you have come to the right place! Here are all of the excuses (I mean, reasons) we have for skipping the gym, not lifting weights, or not going on that run. These are just a small handful and are meant to be a starting point for you. Surely you can add your own personal, tailor-made excuses.

If one doesn’t ring true to you, keep going. You are certain to find an excuse that works well for you.

A list of excuses to skip the gym

• I don’t have time.
• My kids come first.
• I’m tired.
• I need to rest.
• I am “giving myself grace”.
• The weather is bad.  
• I’ll go tomorrow.
• I’ll go later.
• I’ll start Monday.
• I think I’m coming down with something.
• I have low energy.
• I don’t feel 100%.
• I forgot my headphones/gym bag/water bottle.
• My headphones or phone or watch is not charged.
• I’m sore from the last workout.
• I just washed my hair.

Rip up your list of excuses to skip the gym!

I hear some version of these excuses all the time. The first one—“I don’t have time”—is especially laughable. If you really believe that, check your screen time. You’ll see exactly where your hours are going. The truth is, all we have is time. You just choose how to use it.

Then there are the kid excuses: the baby was up overnight, there’s soccer practice, school starts early. Stop blaming your kids for your choice to put your health on the backburner. You’re the adult. Own it. This is one of the reasons I highly recommend setting your alarm clock early, especially if you have small kids.

And of course, the classic “I’ll start tomorrow, or Monday, or later.” This is the anthem of people without a Day One mentality. If you catch yourself saying this, stop immediately and get into Day One mode. The best time to start isn’t Monday—it’s now.

Why do I keep making excuses to skip the gym?

Because a good workout is hard and excuses are easy. Here is how you overcome your inclination to make excuses and instead lace up your gym shoes.

• Put it in your calendar. Block off time for it each day as a nonnegotiable appointment with yourself.
• Get everything ready the day before. Charge your AirPods, your watch, your phone. Get your workout clothes out. Get your shoes ready. Make it easy to get going.
• Do it in the morning when there are fewer distractions and fewer reasons to stay home.
• Stay healthy. This includes getting all of your vaccines (flu shot), going to your primary care physician, and making sure you are doing everything to be healthy at baseline.
• Build a habit. The more you do it, the more you will do it without thinking about it. Soon, you will not have to “decide” whether to exercise in the morning. It will be your default.
• Increase your training slowly (by about ten percent per week or whatever your doctor recommends) to minimize risk of injury, and make sure to stretch.

Is there ever a good reason to skip the gym?

I exercise six days a week. I run pretty much every day. If you build up your routine to run about 10% more than you did last week, you can run a lot each week without getting injured.

What if I am injured?

When I am injured and cannot complete a long run, I will typically try to do a light jog and instead focus on lifting weights and stretches (to boost flexibility). So instead of skipping the gym, switch gears.

What if I am sick?

 I also frequently go running when I am sick. If I just have a cold or a cough, it is no big deal. This is not a reason to skip the gym. I don’t even run slower, to be honest!

If you have a fever, it is best to rest, both for your benefit and the benefit of others. (No one wants your fever!)

Excuses keep you where you are.

Every single excuse on this list is comfortable, but none of them will make you better. They won’t make you stronger, they won’t get you results, and they won’t change your life. Excuses keep you exactly where you are.

So here’s the hard truth: you can keep choosing comfort, or you can choose progress. But you can’t have both.

Excuses are endless. Results are not. The only question is which one you’re going to choose.