What to Do When You’re Too Tired to Work Out: My Go-To Solutions
Ever have one of those days where you’re just too tired to work out?
You know you should move your body, but exhaustion hits hard. Maybe work drained you. Maybe the kids needed more of your energy. Maybe you didn’t sleep well—or maybe life just feels heavy today.
Here’s the truth:
You don’t have to push through exhaustion to make progress toward your fitness goals. But you also don’t have to throw in the towel every time you feel tired.
As a personal trainer and nutrition coach, I coach clients through this situation all the time. Today I’m sharing my personal go-to solutions for days when energy is low but you still want to stay consistent.
1. Check in with yourself first
Before deciding to skip or push through, ask yourself:
Am I physically depleted or mentally drained?
Sometimes mental fatigue makes us feel physically tired, but once you start moving, you realize you actually had the energy all along.Did I sleep enough, eat enough, and hydrate today?
If you’ve under-fueled or skipped sleep, your body might truly need rest—not a workout.
2. Opt for a “minimum effective dose” workout
Not every workout needs to be 45+ minutes of sweat.
When you’re tired, try:
A 10-minute mobility session
A walk around the block
A bodyweight strength circuit (think: squats, push-ups, and core work for 5–10 minutes)
The key is consistency. Doing something is often better than doing nothing, especially when building a habit.
3. Choose movement that feels good
On low-energy days, shift from performance mode to restorative movement.
Here are my personal favorites:
Gentle yoga or stretching
A walk while listening to a podcast or music
Foam rolling and breathwork
These options still support your fitness goals by reducing stress and promoting recovery.
4. Use the “10-minute rule”
Tell yourself:
"I’ll do 10 minutes. If I still feel terrible, I’ll stop without guilt."
Most of the time, those first few minutes are enough to shift your mindset and get the endorphins flowing.
But if not? Give yourself permission to rest—you tried, and that matters.
5. Prioritize recovery on purpose
If you’re consistently feeling too tired to work out, your body might be asking for more than just one rest day.
Consider:
Going to bed earlier tonight
Adding a rest day or active recovery day into your weekly plan
Checking your nutrition and hydration (both are key for energy!)
6. Have a a plan that works for real life
This is exactly why I created my Strength Simplified program—so you can fit strength workouts into your busy, real life.
It’s designed for people who:
Have limited time
Want to build strength and lose weight at home
Need flexible options for low-energy days
All you need is dumbbells and bands, and you’ll get new workouts every week for just $25/month.
Join Strength Simplified here!
Bottom Line
When you’re too tired to work out, it doesn’t have to be all or nothing.
Small, consistent actions add up—and learning to listen to your body is part of the process.
Need help creating a plan that works for your life and energy levels?
Let’s chat!