Sometimes, we’re just not in the mood to move. Here’s how to show up when we don’t feel like it
Photos by Gabin Vallet/Unsplash
Despite your absolute best efforts, there will be some days—even weeks—when you won’t feel like working out.
First off, it’s normal. It happens. It certainly happens to the best of us, and even though the best of us will still show up to work, it’s also perfectly fine to leave it until you’re feeling physically and mentally well enough to get it going.
But if you do want to work out anyway, there is a way to knock out your fitness goals while you’re not feeling up to it. US-based strength and conditioning coach Joe DeFranco knows this all too well, and he’s recently posted a few tips to help you exercise despite your mood.
“I’ve come to the conclusion that, when going through tough times in life, it’s better to do something as opposed to nothing at all,” DeFranco says in a recent Instagram post. “Just don’t be overly critical of your performance during these times.”
The most important ingredient of getting through a mental funk is just showing up because the physical activity and the brain chemicals they release definitely help.
“Your main goal should be to leave the gym feeling better than you entered,” he says. “Don’t stress over the amount of weight you’re lifting, how many reps you’re doing, etc.”
Here are his quick tips on what you should be doing in the gym in a time like this:
1. Do something fast
Get the adrenaline going and wake up your body with a couple of fast and explosive movements. This could be throwing or slamming a medicine ball around, whacking some battle ropes, doing some sprints, or anything that excites you. Once you start zooming, you’ll also start to feel a lot better.
“Your main goal should be to leave the gym feeling better than you entered,” he says. “Don’t stress over the amount of weight you’re lifting, how many reps you’re doing, etc”
2. Do movement-based exercises
Once you’ve revved up the engine, continue moving with some movement-based exercises and/or calisthenics. Push-ups, pull-ups, muscle-ups, dips, sit-ups, anything that gets your body to exert some strength.
3. Pump up your muscles
Now that the motor’s up and running, it’s time for you to indulge a little. This time, do some exercises that’ll pump up your muscles and make you look swole. The idea is when you look good, you feel good. Hit your favorite moves that get you looking really good in front of the mirror.
4. Just keep walking
Okay, this one’s from me. If you still can’t muster up the energy to hit your nearest gym and get moving, even with a low-stakes workout plan, just strap up your slippers or your favorite shoes, put on your earbuds, throw on your favorite music or podcast, and get walking.
Walk around the neighborhood and just keep putting one foot in front of the other. This is still physical activity, and this is still a workout—so if you’re concerned about burning calories, walking far and long enough will still go a long way toward your goals, and it’s the easiest way to boost your mood.