10 Ways to Overcome Workout Laziness

lazy to workout

Do you feel too lazy to workout? Well, you’re not alone! Workout laziness is something the best of us struggle with. But no matter how hard one may find it, working out is one thing we need to do. After all, exercising can help manage weight and strengthen your bones (and even reduce your risk for disease).

The question is, how can you snap out of the laziness and get back on track? While it may initially seem challenging, it’s completely doable. Keep reading for the top 10 ways to overcome workout laziness — so you can return to a healthy and fit lifestyle.

List of 10 Ways to Overcome Workout Laziness

Change Your Mindset

Rule #01: Accept that it is okay to be lazy. After all, we’re human — and taking a break to relax is only natural. Once you can come to terms with this, it will be easier to get through it. Don’t overtrain yourself, and remember, pushing yourself too hard will just add to the stress. Also, shift your mindset and prioritize progress (even if it's little) instead of the goal.

Prepare the Night Before

When working out in itself seems like a challenge, preparing (such as picking out gym wear) can feel like a chore. So, it pays off to prepare the night before.

  • Reiterate your fitness goals and remind yourself why you’re on this journey.
  • Outline your workout plan and decide on the exercises you will be doing. This makes the process seem more manageable — and removes the stress of deciding in the moment.
  • Lay out your workout clothes, footwear, and any other gear so you can quickly slip into them in the morning and get to exercise before workout laziness kicks in.
  • Get a good night’s sleep so you’re nice and fresh in the morning. The fatigue resulting from sleep deprivation can stop you from working out.

Schedule a Workout Buddy

workout laziness

Look for a friend or acquaintance willing to join you on your fitness journey. This way, you can hold each other accountable — which, in the long term, will motivate you to get up, beat that laziness, and get to the gym. If you don’t have friends available, you can join a group exercise class. Joining online fitness communities is also a great way to stay motivated.

Create a Reward System

If you’re too lazy to workout, setting up a reward system can motivate you to get started — and complete the session. This can be one of your favorite (healthy) snacks to enjoy afterward. If these take some time to prepare, you can have them ready before working out so you know your reward is ready and waiting. Alternatively, you can treat yourself to an episode of your favorite show — basically anything you enjoy.

Gather Inspiration

Listening to motivating words from the people you admire can help shrug off lethargy. Whether it’s videos of artists who inspire you or motivational talks from fitness influencers, hearing about others’ journeys and success stories can set you in the right mood. Play these in the background as you do your morning routine and head out the door; doing so will help you realize working out is something you can truly enjoy.

Stay on Top of Your Playlist

A recent study shows that listening to upbeat music while working out can increase your endurance (by up to 15%). You may have also noticed that while listening to music, you don’t feel like you’re working as much — which can help you exercise for longer durations. So, work on your playlist and add all those fast beats. You also want to regularly add some new ones so you don’t get bored.

Set Realistic Goals

While setting goals is important, keeping them realistic is what matters. If your goals are too big for you to achieve, you’ll be demotivated to work out, and workout laziness will kick in. So, set small, performance-oriented goals that you can actually achieve. The sense of accomplishment afterward will keep you moving — and motivate you to keep going.

Try Something New

how to workout when lazy

Doing the same thing over and over again can easily get you bored. Get inspired to exercise by pushing yourself out of your comfort zone and trying something new. For example, switch up your workout routine (perhaps a football session instead of the traditional treadmill). You may even consider changing your gym. Looking for that stationary bicycle or elliptical trainer in a new space will have you on your toes! Tip: Also shop for new workout wear; when you see yourself in that new sporty workout tank, you’ll get excited to rock it. Plus, looking good can make you feel good, which provides that extra incentive to stick to your routine.

Take Your Workout Outdoors

Indoor workouts can become repetitive and boring, so consider switching up your location some days. A study shows that outdoor workouts can make you feel more rejuvenated (and potentially reduce stress levels!). Plus, having a breath of fresh air holds a myriad of other benefits for your health — and you will most likely be motivated to get up and continue your routine the next day.

Track Your Progress 

A picture really is worth a million words! Track your progress by clicking pictures of yourself. Even if it's little, seeing improvements in your body and appearance will encourage you to stick to your routine and get those end results you’ve envisioned.

What are the Best Exercises for Beginners?

If you’re just starting out your workout routine, start small. That is, begin with beginner-friendly exercises, and work your way up. These include:

  • Squats. During this lower body exercise, keep your back straight and knees aligned with your toes.
  • Lunges. Start with forward lunges, and, when you get the hang of it, move towards backward lunges.
  • Push-ups. These strengthen the chest and shoulders. If you initially find them hard, try doing them on your knees or against a wall.
  • Yoga. This helps with flexibility and balance. You may want to take a few beginner-friendly yoga classes beforehand.
  • Cycling. This helps improve cardiovascular health — without putting too much stress on the joints.
  • Russian twists. These involve sitting on the floor, leaning slightly, and bending your knees. You then twist your torso from side to side (to engage those obliques and love handles).
workouts when lazy


Before winding up, let’s answer some of the most commonly asked questions about workout laziness.

Why am I too lazy to workout?

The reasons can be plenty! Perhaps, it’s poor nutrition or a lack of sleep. Sometimes, unrealistic goals — and the inability to achieve them — can demotivate you. A lack of routine (or even overtraining) can also cause workout laziness.

Is it normal to feel lazy to go to gym?

Absolutely. It is normal to feel too lazy to workout (in fact, it can be called human nature). Nothing to worry about, though. With the right changes, you can beat that workout laziness and get back on track in no time.

How do you exercise if you’re lazy?

If you feel lazy, begin with physical activities you actually enjoy (biking, hiking, dancing, etc.). Start with short sessions — and look for opportunities to move throughout the day (such as taking the stairs instead of the lift).

Being too lazy to workout sounds like a big challenge — but overcoming workout laziness isn’t that hard! Also— when you are back on track… stay hydrated (water actually fuels your exercise) and listen to your body.


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