No Training Motivation? Forget these 6 Excuses

Everyone’s been there: you planned to exercise today, but you’ve got no motivation to work out. You can think of plenty of excuses why it’s not possible to squeeze in a strength training session today…

Are you ready to tap into a well of training motivation? It’s time to forget about these 6 excuses.

Excuse #1: “I don’t have time to work out”

A long workday, cook dinner, do laundry…there’s no time for a workout. Right? Wrong! Everyone can find at least 15 to 20 minutes for a workout 3 to 4 times a week, whether it’s during your lunch break or in front of the TV in the evening. A short workout is better than nothing; any kind of exercise is good for your body. Put together your own home workout.  

Excuse #2: “I have no motivation to work out”

No motivation to work out is probably the most common excuse for skipping exercise. This is when it’s time to think about what inspires you. What motivates you to get fit? Could it be working out with friends or the encouraging comments from your followers in the adidas Training app? Training motivation is contagious. Surround yourself with other people who are excited about exercise (offline and on), and you will catch their enthusiasm.(1

Our Tip:

Join one of our challenges in the adidas Training app and get motivated by the competition. 

woman stretching outdoors

Excuse #3: “I don’t know which workout to do”

There are so many different kinds of workouts out there, it’s hard to know which one is best for you. In the adidas Training app, go to the “Workouts” tab and you will find a collection of featured workouts to choose from. You can see exactly how long the workout will take and which exercises are included. Or try a guided workout in the app. Train with professional athletes like David Alaba and get inspired. Motivation guaranteed! 

Excuse #4: “I want to strengthen specific muscle groups, but don’t know how” 

Do you want to shape your glutes? Or strengthen your upper arms? It’s easy with our Workout Creator: choose which muscle group you want to focus on, decide how long, and get started! The workouts are suitable for any fitness level. The longer you do it, the tougher it is.

man working out outdoors

Excuse #5: “I’m too tired”

There’s nothing wrong with skipping a workout once in a while when you’re too tired or your muscles are sore. Listen to your body. 

But did you know that regular exercise improves the quality of your sleep? People who exercise sleep better. And the better and longer you sleep, the more you can push yourself in your workouts. If that’s not enough to motivate you to exercise….

Not an early bird?

We’ve got 4 tips to start the day energized and ready to go.  

Excuse #6: “I ate too much/the wrong things before my workout” 

What you eat can energize you, but it can also weigh you down. That’s why it’s important to know what you should eat before and after a strength training session. Leave at least 2 to 3 hours between a full meal and your workout. Make sure it includes the macronutrients: carbs, protein, and fats. If you’re still hungry before exercising, have a small snack that’s easy to digest. Go for carbohydrates and protein. 

woman eating a bowl of porridge

The best pre-workout snacks:

  • porridge
  • banana
  • dates
  • almonds
  • plain yogurt/soy yogurt
  • hummus with carrot sticks

There are also a few things to avoid before a workout. These can cause digestive difficulties and affect your performance. 

Foods to Avoid Before Strength Training:

  • legumes
  • vegetables that cause bloating (onion, cabbage, broccoli) 
  • fatty foods
  • spicy foods
  • carbonated beverages
  • whole grain foods

Want to know more about nutrition and exercise? 

The nutrition guide in the adidas Training app will get you on the right track for a healthy diet. Find loads of tips on what you should eat if you want to build muscle, run faster, or lose weight. 

We hope you’ve found the training motivation you need to get going. Forget the excuses and start today! 

Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner