10 Excuses People Make for Not Getting in Shape
10 Excuses People Make for Not Getting in Shape (And the Truth Behind Them)
Feel stuck, tired, or out of shape? The excuses holding you back are lies, here’s the truth. Most excuses people make for not getting in shape have a deeper meaning, which we’ll discuss below.
If you’re serious about getting in shape, or helping someone else get started—it’s time to call out the most common excuses for what they really are: mental roadblocks disguised as logic.
Let’s break them down and flip the script.
1. “I don’t have time.”
⏳ The Truth: You’re not out of time, you’re out of priorities.
Sixty minutes is just 4% of your day. If your health doesn’t rank high enough to earn 4%, that’s a red flag, not an excuse. Get up an hour early. Spend less time surfing the web.
2. “I don’t know what to do.”
📚 The Truth: You don’t need to know everything, you need to start.
Information is everywhere, from YouTube workouts to beginner guides (like the Got2ManUp Strength Training Blueprint Bundle, which happens to be 80% this weekend to celebrate Spring). Not knowing is solvable, but doing nothing isn’t.
3. “I’m Too Old.”
🎯 The Truth: Age is an even more important reason to train, not avoid it. After 30, we start losing bone. Research in the Journal of Bone and Mineral Research indicates that high-intensity resistance training improves bone density and strength in older adults, making it a crucial component of osteoporosis prevention and management.
4. “I’m Too Tired.”
😩 The Truth: You’re tired because you’re inactive, not the other way around. Movement creates energy. Starting small with a walk or light workout can flip your energy switch and improve sleep, mood, and stamina.
5. “I’ll start next week/month/year.”
📅 The Truth: Procrastination is a comfort zone in disguise. Waiting for the perfect time is a trap. The ideal time is now, imperfect action beats perfect inaction every time.
6. “It’s Too Expensive.”
The Truth: Personal trainers are great but expensive. The same goes for a nutritionist. This is why I built this website and the Got2manup Fir=tness Blueprint you can purchase for $37 by clicking here. The best gym is the one you’ll use. I realize it’s another expense and you probably think I can work out at my home. The problem is home workouts are too easy to blow off. Join a gym.
7. “I don’t have access to a gym.”
🏠 The Truth: Unless you live in the middle of BFE, there’s a reasonably priced gym within 10 minutes of your home.
You can do home workouts, but they are easy to blow off. Spending money is a commitment and will make you show up. You’ll also be around like-minded people who care about their health. As the saying goes, “You are as good as the people you surround yourself with.” If you are in BFE, you can build strength and get lean. All you need is a yoga mat, a couple of dumbbells, your own body, and a solid diet plan.
8. “I’ve tried before and failed.”
🔁 The Truth: Failure isn’t the end—it’s feedback. Each attempt teaches you something. This time, do it differently. Stay consistent, not perfect. Progress stacks. Get a daily planner. Please fill it out the evening before or that morning. Then check that list off. You’ll be amazed at how good it makes you feel. Age is a reason to train, not avoid it. Strength training improves bone density, mobility, and independence as we age. You’re never too old to fight for your health.
9. “I have a slow metabolism.”
🔥 The Truth: A slow metabolism isn’t a life sentence—it’s a challenge you can beat. Muscle-building workouts, high-protein meals, and quality sleep can rev up your engine. Focus on what you can control.
10. “I don’t want to get bulky.”
💪 The Truth: You won’t.
Muscle is hard-earned and doesn’t appear overnight. What does happen quickly? Confidence, fat loss, strength, and better posture. You’ll love the results—trust the process.
No More Excuses—Take Action Now
Excuses keep you comfortable. But progress lives outside of comfort. If you’re a man over 35 ready to feel stronger, leaner, and more confident, it’s time to act.
Start small. Stay consistent. And remember—you don’t have to be perfect to make real, lasting change.
🔗 Ready to ditch excuses? Grab the Got2ManUp Strength Training Blueprint! Everything you need to get fit for life, no upsells, no excuses. Start Your Transformation Today
Sources
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“The Top 10 Excuses for Not Exercising (and Solutions!)” — Heart Foundation (2018) Heart Foundation
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“Why Some Do But Most Don’t: Barriers and Enablers to Physical Activity” — Withall et al., 2011 (study of sedentary adults) PMC
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“Overcome Exercise Excuses” — Harvard Health Blog (2018) Harvard Health
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“Physical Activity – What’s Your Excuse?” — BetterHealth Victoria (guide on barriers to fitness) Better Health Channel
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“8 Excuses for Skipping the Gym (and Why You Should Overcome Them)” — Access Sports Med article (2014) Access Sports Medicine & Orthopaedics
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“Top Common Exercise Excuses and How to Overcome Them” — FitOn / general fitness blog (2024) FitOn
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“Top Excuses for Not Exercising and How to Overcome Them” — WellHub blog (2025) Wellhub
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“Top 10 Excuses Why People Don’t Work Out” — MarcusKowal.com blog (2022) MARCUS KOWAL | LIVE
❓ Frequently Asked Questions (FAQ)
Q1: Why do people use excuses instead of just starting to get in shape?
People often use excuses because they feel tired, busy, unmotivated, intimidated by the gym, or unsure where to start. These excuses become mental barriers — easier to say than to overcome.
Q2: Is “I don’t have time” a valid reason to skip workouts?
Not really. For most people, time is about priority. Even just 15–20 minutes a day, or walking instead of sitting, adds up. Small efforts count more than none.
Q3: Can I get fit without a gym membership or expensive equipment?
Yes. Bodyweight workouts, walking, home circuits, or simple cardio require little or no equipment, so the “no gym” excuse is usually just a mindset.
Q4: What if I’m too tired or have low energy — does that mean I should skip exercise?
Actually, regular exercise can increase your energy over time. Even light movement helps improve circulation, mood, and energy levels. Starting small helps.
Q5: I tried working out but didn’t see results — does that mean exercise doesn’t work?
No. Fitness and results take consistency and time. Results don’t happen overnight. Many people give up too soon. Consistent, sustainable habits bring long-term change.
