There are always reasons why its easier not to exercise. Life gets in the way sometimes.

Here are 5 fitness excuses that every fitness professional has heard at one time

Excuse 1: I’m too tired

Energy creates energy! Go for a fast walk or run and tell me you don’t feel more energetic when you finish than you did before you started.

The movement involved in exercise, be it running, walking, playing tennis, taking the stairs or even vigorous housework, raises the heart rate and this in turn gets the blood pumping around the body even faster.

This is a good thing. It kickstarts stagnant circulation, efficiently delivers oxygen and nutrients, and awakes a sluggish metabolism.

These are the real reasons you’re tired! Poor health, lack of sleep, inactivity and dehydration are what make you tired.

The body was designed to move. You may not always feel like exercising, but focus on how you will feel afterwards.

Excuse 2: I don’t have the time

I have heard this excuse almost every single day over the years I have been working in the health and fitness industry! There is ALWAYS time.

In a whole week, if you have time to read the paper, time to have a several coffees, time to watch tv or chat on the phone, you can allocate the same time to do your exercise or cook a healthy meal.

Many work places these days offer lunchtime classes or go for a walk around the block in your lunch break. Take the stairs, park further away so you can walk a little longer to your destination, do ten push ups a day.

It all counts. You have heard all these suggestions before, so why aren’t you doing them?

Not enough time? Not good enough. No such thing.

Excuse 3: My body hurts after exercise

You may feel a little sore after the first few days of exercise. An inactive body doesn’t suddenly adjust to vigorous exercise.

Start slowly and work within your own fitness level. Slow down if you feel your heart rate has climbed too high or you can’t handle the pace and catch back up in your own good time.

Never feel pressure to keep up with the rest of the class if you’re participating in a group exercise class. Always work out at your own pace to ensure you don’t damage any muscle fibres.

You will start to see results much faster if you have a sensible approach to exercise.

And if you’re still clinging to aching muscles post-exercise as one of your fitness excuses, see here for some insights.

A young man doing exercises in his warehouse-style bedroom. Being too sore after exercise is one of the common fitness excuses.

Excuse 4: I’m too embarrassed

Worrying about what other people think will not help you in achieving your health and fitness goals.

Staying away from exercise won’t help you reduce body fat stores, increase strength and endurance or tone up. Other people’s opinions will also not lower your cholesterol and hypertension therefore potentially adding to your quality of life.

I have worked in the fitness industry for many years and have often heard this comment about ’embarassment’. And at a gym, what you need to realise is that people are way too busy looking at themselves to actually notice you!

And if they’re doing CrossFit or another functional training program, they’re way too busy just getting the movements right, their form correct and co-ordinated and their physical exhaustion under control to give any thought to how you’re looking.

And remember, you don’t have to go near a gym to exercise. Just walking, skipping, doing push ups or exercising at home is enough to get your fitness momentum going.

So don’t sweat the small stuff, save it for your workout!

Excuse 5: Any excuse concerning the weather

I live in Melbourne and I know all about weather!

Melbourne, Australia is famed for having four seasons in one day. You can guarantee that there’ll be times you have planned to exercise and it’s too hot, too windy, too cold or far too wet.

That’s why you need an alternative for bad weather days. Go for a swim if it’s too hot, the gym if it’s wet or try some exercises at home.

Lunges, squats and abdominal exercises can be done easily at home, they do not require weights, and will work around 70% of your muscles.

Push ups is another excellent exercise which works almost your entire body and uses your own bodyweight for resistance and thus doesn’t require exercise gear.

If you want to raise it a notch when preparing for bad-weather days, consider investing in a home rowing machine. In our opinion, they are the perfect home exercise workout as they mix strength, core and cardio training in one device.

So before coming out with another tired, lame justification for why you didn’t make it to the gym today, pause and think again.

Your trainer will likely have heard it before. Many times.