Why Do We Struggle to Workout? Understanding the Psychological and Physical Barriers to Exercise

Most of us are well aware of the benefits of regular exercise—improved health, increased energy, mental well-being, and a stronger body. Yet, despite this knowledge, many people find it difficult to commit to a workout routine. Whether it’s a lack of motivation, time constraints, or other mental barriers, the struggle to work out is a common problem that affects people worldwide. In this blog, we’ll explore why many of us find it hard to stick to a workout routine and what research, psychology, and public opinions reveal about the reasons behind this challenge.

1. The Psychology of Motivation: Why Is It So Hard to Start?

One of the key reasons people avoid working out is a lack of motivation. Psychologically, humans are wired to seek pleasure and avoid discomfort. Exercise, while beneficial, requires effort, and the physical discomfort it can cause often discourages people from starting or sticking to a routine. A study in Health Psychology Review found that immediate rewards, such as pleasure or relaxation, tend to be more motivating than delayed benefits like long-term health outcomes (Deci & Ryan, 2000).

The gap between wanting the long-term benefits of exercise (e.g., fitness, weight loss) and not immediately feeling or seeing those benefits creates a motivation deficit. This explains why we often prioritize activities that provide instant gratification, like watching TV or eating comfort food, over exercise.

Public Opinion: On forums like Quora and Reddit, users frequently discuss how difficult it is to overcome the initial mental barrier to exercise. Many share that they feel demotivated because they don’t see immediate results, which leads to frustration and eventual abandonment of their workout routines (Reddit, 2023).

2. Time Constraints and Prioritization

Another common barrier to working out is time. Many people lead busy lives, balancing work, family, and social responsibilities, leaving little time for physical activity. According to a study published in Preventive Medicine Reports, one of the most frequently cited reasons for not exercising is a lack of time (Kinnafick et al., 2018). This time crunch leads people to deprioritize exercise, viewing it as an optional or secondary task rather than a necessary part of their daily routine.

The problem, however, is often one of prioritization rather than actual time constraints. Research from Psychology & Health suggests that people who don’t prioritize exercise see it as less important than other aspects of their lives (Sallis et al., 1998). In reality, making small adjustments to one’s schedule—like exercising during lunch breaks or waking up slightly earlier—can help incorporate physical activity into a busy day.

Public Opinion: On Reddit, users often express frustration over not having enough time to work out. Many comment that they feel overwhelmed by responsibilities, and adding a workout feels like an extra burden rather than a source of relief (Reddit, 2023).

3. The Intimidation Factor: Gym Anxiety and Comparison Culture

For many, the gym can feel like an intimidating space. People who are new to fitness or who are self-conscious about their bodies may feel overwhelmed by the thought of working out in front of others, particularly those who seem more experienced or in better shape. A study published in the Journal of Behavioral Medicine highlights how social comparison, a psychological phenomenon where individuals compare themselves to others, often leads to feelings of inadequacy and discourages people from exercising (Fisher & Turner, 2004).

Gym anxiety and fear of judgment can prevent people from even stepping into a gym, especially in the age of social media, where “fitspiration” images promote unrealistic body standards. These pressures can make the idea of working out less appealing, as people might feel embarrassed or discouraged by their current fitness level.

Public Opinion: Quora users frequently discuss how gym intimidation is a real barrier. Many shared that the fear of being judged by more experienced gym-goers has stopped them from pursuing a regular exercise routine. Others expressed that social media has heightened their anxiety about not fitting into society's body image expectations (Quora, 2023).

4. The Physical Discomfort of Exercise

One undeniable aspect of working out is the physical discomfort that can come with it, especially for beginners or those returning to exercise after a long break. Muscular soreness, fatigue, and general discomfort are often enough to deter people from staying consistent. A study published in The Journal of Sports Medicine and Physical Fitness found that people who associate exercise with pain or discomfort are less likely to engage in regular physical activity (Dishman et al., 2004).

This discomfort can create a negative association with exercise, making it something to be avoided rather than embraced. Additionally, the discomfort is often exacerbated when people push themselves too hard, too quickly, in an attempt to achieve results faster. This “no pain, no gain” mentality can be counterproductive and lead to burnout or injury, which only reinforces the desire to quit.

Public Opinion: On Reddit, users share how the initial discomfort of working out often makes them give up. Many posts discuss how the soreness experienced after a workout can be demotivating, especially when combined with the lack of immediate visible progress (Reddit, 2023).

5. The Role of Habits: Forming Long-Term Exercise Patterns

Building an exercise routine that sticks is largely about forming habits. However, the human brain tends to resist change, and creating new habits requires time and consistency. According to Charles Duhigg, author of The Power of Habit, creating a new habit involves three elements: a cue, a routine, and a reward (Duhigg, 2012). For many people, the challenge is getting past the initial stages of habit formation before the routine becomes automatic.

Research published in European Journal of Social Psychology found that it takes, on average, 66 days for a new behavior to become a habit (Lally et al., 2010). For people who are unaccustomed to working out, this initial period can be challenging. The temptation to revert to old habits, particularly sedentary ones, is strong during the early stages.

Public Opinion: On Quora, users often discuss the importance of developing a routine. Many share that once they pushed through the initial discomfort of working out, it eventually became a habit they enjoyed. However, others admitted that they struggled to reach this stage and often fell off before forming a lasting routine (Quora, 2023).

6. Lack of Immediate Results

One of the biggest sources of frustration for people starting a workout routine is the lack of immediate results. Unlike other activities that offer instant gratification, physical fitness often requires weeks or months of consistent effort before any noticeable changes in appearance or strength. This delayed reward system can lead to discouragement, especially in a culture that increasingly values instant results.

A study published in Obesity Research & Clinical Practice found that people who are motivated by long-term goals, such as weight loss or muscle gain, are more likely to give up when they don’t see quick progress (Wadden et al., 2011). This highlights the importance of setting smaller, more achievable goals along the way to maintain motivation.

Public Opinion: On Reddit, users frequently express frustration over not seeing immediate results. Many share that they felt demotivated when they didn’t lose weight or gain muscle as quickly as expected, which led to them abandoning their workouts. Others, however, emphasized the importance of patience and focusing on non-physical benefits like improved mood and energy levels (Reddit, 2023).

Conclusion

The struggle to work out is influenced by various psychological, social, and physical factors. From lack of motivation and time constraints to gym anxiety and physical discomfort, the barriers to exercise are real. However, understanding these obstacles and finding ways to overcome them—whether by developing new habits, setting realistic goals, or seeking out environments that feel less intimidating—can help people develop a more consistent and enjoyable exercise routine.

The key takeaway is that exercise, while challenging, is worth pursuing for both physical and mental health. By addressing the reasons why we often avoid it, we can better equip ourselves to stay motivated and committed.

References

Deci, E. L., & Ryan, R. M. (2000). The "What" and "Why" of Goal Pursuits: Human Needs and the Self-Determination of Behavior. Health Psychology Review, 7(4), 322-333.

Dishman, R. K., Vandenberg, R. J., Motl, R. W., & Nigg, C. R. (2004). Physical Activity in College Students: A Test of the Transtheoretical Model. The Journal of Sports Medicine and Physical Fitness, 44(1), 103-109.

Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.

Fisher, J. D., & Turner, L. A. (2004). The Social Comparison of Ability. Journal of Behavioral Medicine, 28(1), 71-82.

Kinnafick, F. E., Thøgersen-Ntoumani, C., & Duda, J. L. (2018). Physical Activity Motivation and Behavior Change. Preventive Medicine Reports, 12, 1-5.

Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How Are Habits Formed: Modelling Habit Formation in the Real World. European Journal of Social Psychology, 40(6), 998-1009.

Sallis, J. F., Hovell, M. F., & Hofstetter, C. R. (1998). Predictors of Adoption and Maintenance of Physical Activity in a Community Sample. Psychology & Health, 9(5), 427-441.

Wadden, T. A., Butryn, M. L., & Byrne, K. J. (2011). The Role of Physical Activity in the Treatment of Obesity: A Meta-Analysis. Obesity Research & Clinical Practice, 5(4), 321-329.