Rethinking Your Workout Approach: Embrace Flexibility and Fun

“You shall gain, but you shall pay with sweat, blood, and vomit.”

"No Pain, No Gain!"

"We don’t need machines; we are machines!"

You've likely come across these motivational quotes that suggest workouts should always be intense and leave you utterly exhausted. While these sayings can be inspiring, they don't always align with what our bodies and minds need, especially during stressful times.

Exercise is fantastic for our overall health, but it's important to remember that it also places stress on the body. If you're already juggling significant stress from work, home life, negative news, and other pressures, it’s okay if an all-out workout isn't appealing right now.

Redefining Workout Success

Just because you're accustomed to high-intensity workouts doesn't mean less intense sessions aren't beneficial. Exercising at 50 percent of your usual intensity is still a positive step towards maintaining your well-being. Even completing a warm-up and calling it a day is better than doing nothing.

I've spoken with many people recently who are finding it hard to stay motivated to train, even those who usually look forward to their daily workouts. Working in a gym myself, I understand the struggle. If you're feeling this way, know that it's completely normal and you're not alone.

Shifting Your Perspective

Consider reframing your reasons for working out. The goal doesn't have to be achieving a 100-kg back squat or running a sub-6-minute mile. The aim can simply be to move, to take time for yourself, or to spend quality time with someone else. Any exercise is beneficial, even if it doesn't push you to your limits.

Tips to Stay Active

If you're struggling with motivation or have stopped exercising altogether, here are a few suggestions to help you get back on track:

  1. Morning Workouts: Try to exercise in the morning when your willpower is strongest. Starting your day with physical activity increases the likelihood of following through.

  2. Choose Simpler Workouts: Remember, a 20-minute walk counts as exercise. Simple routines like three rounds of 10 push-ups and 10 sit-ups are effective. Even working out while watching your favorite TV show is great—do what keeps you engaged.

  3. Do What You Love: Focus on activities you enjoy. Now is not the time to force yourself to tackle weaknesses or exercises you dislike. Make training fun and enjoyable.

Creative Workout Ideas

If you need some inspiration, try these:

  • Press-up/Sit-up/Squat Grid: Draw a grid on paper (like tic-tac-toe) with as many boxes as you want. While watching TV, do a set of the chosen exercise and mark it in the grid. Repeat this throughout the show for a sneaky but effective workout.

  • 12-Minute EMOM (Every Minute on the Minute):

    • Minute 1: Squats

    • Minute 2: Push-ups

    • Minute 3: Lunges

    • Minute 4: Plank

    • Repeat for 3 rounds, working for 20 seconds each minute and resting for 40 seconds.

  • Train with Someone: If you live with others, invite them to join your workout. Different fitness levels don’t matter—what counts is the shared commitment. If you live alone, consider a video call workout with a friend to stay connected and motivated.

Be Kind to Yourself

With everything going on in the world, it’s important not to add to your stress by being hard on yourself about exercise. Any movement is better than none. If you miss a day, don’t worry—just try again tomorrow.

I hope you find these tips helpful and motivating. Remember, every step you take towards fitness is a step towards a healthier, happier you.

Jamie Bain