Why You’re Skipping Workouts (And How to Fix It)
Meaningful Movement
Takeaway: Skipping workouts isn’t always about motivation—it’s about friction. The more obstacles between you and getting started, the easier it is to bail, even when you want to follow through. If you keep missing workouts, start removing friction.
Why You’re Skipping Workouts (And How to Fix It)
Ever had a workout planned, even written it in your calendar, only to skip it when the time comes? Maybe you’re too tired, too busy, or just not in the mood. You push yourself to follow through, but then—something small, a tiny inconvenience—makes it so much easier to bail.
Let me tell you a story of how I just had the exact same experience, and it had nothing to do with the gym.
Dallas, Texas
I was at a conference in Dallas and had been telling myself all week that on my last night, I’d go salsa dancing. I even looked up spots ahead of time—two different places within a 10-minute Uber ride.
After a long day of sitting through presentations, talking to people, and absorbing a ton of information, I was exhausted. My body ached, my brain was fried, and to top it off, I had just eaten a huge plate of Texas barbecue. But I had committed to this plan, so I pushed through the resistance.
I got dressed. I made it to the lobby. I opened my Uber app.
And then? Nothing. My app kept spinning. No available drivers. Connecting…connecting…connecting.
And in that moment, all my reasons for wanting to go were completely outweighed by the exhaustion I had already pushed through. I could have waited longer. I could have figured out another way to get there. But that tiny bit of friction—something unexpected, something that made my plan slightly more difficult—was all it took for me to say, screw it, and head back to my room.
This is exactly what happens when people skip their workouts.
The Real Reason You Keep Skipping Workouts
It’s not just about discipline or motivation. You can have the best intentions, a detailed workout plan, and even strong willpower. But if there’s friction—any small obstacle in your way—it’s going to tip the scales in favor of skipping.
That’s why you can start the day thinking, Today is the day I hit the gym after work, but the moment you get home and sit on the couch, it feels impossible to get back up and leave the house. Or why you mean to do your home workout, but your workout space is cluttered, and now you have to clear it just to start. That little bit of extra effort makes it easy to say, I’ll just do it tomorrow.
If you’ve been struggling to stay consistent with your workouts, the first thing you need to do is reduce friction.
How to Remove Friction & Make Workouts Easier
Keep Your Gym Bag Ready
If you’re going to the gym, have your clothes, shoes, and anything else you need packed and in your car or by the door. The fewer steps between you and getting to the gym, the better.Adjust When You Work Out
If going home after work makes it harder to leave again, go straight to the gym. If mornings work better but you struggle to wake up, sleep in your workout clothes (yes, seriously).Make Home Workouts More Accessible
If you work out at home, set up your space so it’s inviting and ready to go. If your workout area doubles as a laundry pile, you’ll always have a reason to put it off.Have a "Minimum Effort" Backup Plan
Some days will be harder than others. On those days, have a low-barrier option—maybe a 10-minute workout instead of an hour. Once you start, you might do more, but even if you don’t, you’re still winning.Reduce Decision-Making
Too many choices create hesitation. Follow a structured program so you don’t have to decide what workout to do every day. If you’re overwhelmed by options, just start with something—a short walk, a few bodyweight exercises—anything to get moving.
Skipping workouts isn’t always about motivation—it’s often about convenience. The harder it is to start, the easier it is to say no.
So if you’re struggling to stay consistent, don’t just try to push through. Remove friction. Make it easier to show up. Because when the path is clear, showing up becomes the default—not the struggle.
P.S. If you want additional help overcoming the barriers to getting in shape, there’s still time before summer. Click below to book your risk-free health assessment consultation with our team of pros.