Excuses Women Use to Skip Exercise (and How to Overcome Them)

This is a wee bit embarrassing, but…

Want to know what’s probably the number one excuse I’ve used over the years for why NOT to exercise (and in fact, was tempted to use this week)? Here it is:

I’m having a good hair day and don’t want to mess it up.

I’m not even kidding. Sometimes I’m just that shallow. Please tell me there’s someone else out there that has used (or been tempted to use) this excuse. Or we don’t love the half hour of sweating post workout, or the way our makeup runs, or, or, or…

For most of us, we know that exercise is of utmost importance to our health and well being, both now and in the years to come. Yet we find ourselves in a stuck space, seemingly unable to get out the door and do what needs to be done.

Some of our excuses are lighthearted, some are more serious, but the bottom line is that all our excuses keep us from feeling our best.

In this blog, I’ll share both the relatable and the practical side, and give doable solutions.

It’s true: women in our demographic are busy. Whether we’ve still got kids in the home, or we’re taking care of our parents in their home (or facility), or we’re busy with career or volunteering, our time is limited. We’re exhausted AND our time is limited. Double whammy.

I’m too tired, and I just don’t have the time. If I can’t work out for an hour, it’s not worth it.

Legit. But here’s some encouragement: exercising can actually boost our energy, and prepare us for a good night’s sleep. More good news: it doesn’t have to be a big hour-long workout. You can grab multiple movement “snacks” throughout your day. A few minutes here and there can have serious impact. Squats, lunges, standing ab exercises, tricep chair dips, wall pushups… perhaps a few 10-minute walks (morning? lunch? after supper?). BAM! 💥

I’m too old to start exercising… my knees/back/hips already hurt.

In my years as a Health Coach, I’ve encountered — and debunked — these excuses. First of all, we’re not too old. You’re never too old to get stronger, improve your cardiovascular system, build balance. Workouts don’t have to crush us to be beneficial. As a Personal Trainer I’ve worked with women who are just starting out with exercising in general, and strength training specifically. There are gentle approaches to strength training, and low-impact options for cardio. 🚶‍♀️

Here’s my personal experience with knee issues: about 10 years post-ACL surgery, one of my knees was becoming increasingly painful. I thought there was no way I’d be able to bear much weight on it. But then I started lifting weights — slowly and cautiously at first — and went on to compete in powerlifting meets in my late-50s. No more knee pain AT ALL! Never say never!

Our excuses — lightheared or serious — all boil down to the same things:

• Fear of failure
• All-or-nothing thinking
• Putting others first, not realizing that we MUST prioritize our health if we’re going to be able to effectively care for our loved ones
• Forgetting how good movement actually feels

Don’t be hard on yourself. Going into a gym can be intimidating. I get it! But start where you are with what you have. Begin at home with bodyweight strength training. Work up to using bands or dumbbells or kettlebells. Give yourself the grace you’d give a friend.

Practical strategies

• Focus on short, simple, doable workouts (10–20 minutes).
• Keep a “go-to” movement plan for low-energy days (squats, lunges, pushups of any variety, brisk walks, etc.).
• Redefine exercise: walking, stretching, dancing in the kitchen (yeah girl… put on that ’80s playlist). 💃

Consistency beats perfection.

What are some of your favorite excuses (you can use “hair” if you want!), and how will you debunk them?

Start small today—your body, mind, and energy will thank you.

Need a quick, no-equipment-needed, non-fancy exercise routine? Here ya go…