5 Sneaky Excuses Busy Women Use to Skip Exercise (And How to Beat Them!)

Okay let's be real, life is busy and finding time for exercise can definitely feel like a struggle. I've been there but I promise you that there is a way to make it work and it starts with ditching those excuses.

A view of a woman's legs in trainers, ready to run on a snow covered track. — There is no bad running weather!

Excuse #1: “I don’t have time.”

We’ve all been there, right? Between work, kids, meals, washings, and everything else, squeezing in a workout feels impossible.

The Truth: Exercise doesn’t have to be a 60-minute session at the gym. A quick 10-minute yoga flow in the morning or a 20-minute run around the block can make a huge difference!

How to Overcome It: Schedule your workout like you would any other appointment in that busy wee diary. Put it in your calendar, set a reminder, and make it non-negotiable—even if it’s just for 10 minutes. You’re worth the time!

Emily in the Outdoors out running in the Kilpatrick hills — Running gives me a sense of freedom I can't find anywhere else

Excuse #3 : “I’m too tired.”

You’ve had a long day, and all you want to do is collapse on the couch and the idea of moving your body to do anything is not appealing!

The Truth: Exercise is one of the best ways to fight that 'can't be bothered' feeling. It might seem contradictory, but moving your body actually boosts energy levels and improves your mood.

How to overcome it: Start small. Even a 5-minute stretch can give you a burst of energy. Yoga is a great way to recharge, and it’s gentle enough to do even when you’re feeling drained, plus you can do it in your own house with your comfy pjs on and a small bit of space.

Emily in the outdoors showing a yoga move during an online class — Yoga is one of the easiest form of exercises to get into in your own space

Excuse #3 : “I’m not fit enough to exercise.”

If I had a £1 for everytime I heard this, then I'd have some money for a new pair of running shoes. It's a classic, right? No gym until you've lost weight, or no running until you've shifted 3 stone. It's just an excuse because if you wanted to do it - you'd do it.

The Truth: Exercise is for EVERYONE, no matter where you’re starting from. You don’t need to be a marathon runner or a yoga master to begin. Think of something you're good at now - were you good at the start or did you learn and get better. I'm guessing the latter, so why shouldn't that apply to running or practicing yoga or getting strronger at the gym. The hardest part is to start - then you're on the way!

How to Overcome It: Start where you are! You don’t have to be perfect. Whether it’s a light walk or a basic yoga routine, progress is made by simply showing up.

Emily participating in the Hyrox Paris solo event pushing a sled — I gave Hyrox a try, will you?

Excuse #4: “I don’t know what to do.”

With all the options out there—yoga, running, strength training, HIIT, Hyrox—it can feel overwhelming knowing where to start.

The Truth: You don’t need to follow the latest trends or try every new workout to get results. Find what works for YOU and stick with it! I found last year there was a lot of younger girls on the marathon circuit and now they're moving to iron man. Stick to what works for you and what you love - it's easier to be consistent this way.

How to Overcome It: Start with something simple. Join an online class (like mine 😉) or follow along with an easy-to-follow workout video. I’ve got a ton of quick and effective yoga flows that you can do at home without any special equipment. Head over to my YouTube channel for more information.

A photo of Milarrochy Bay at Loch Lomond showing women leaving the loch after a cold water dip and yoga practice — Exiting the water after the most invigorating cold water dip at Loch Lomond

Excuse #5: “I’ll start tomorrow.”

We all have that “tomorrow” mentality, right? “I’ll start on Monday,” “I’ll start after the holidays,” or “I’ll start when things settle down.” But guess what? There is never a right or magical time. Just start, tomorrow will take care of itself.

The Truth: There’s never a perfect time, but the best time is always now. The sooner you start, the sooner you’ll feel the benefits. I say to everyone, that first run is the hardest and after that - you'll find your rhythm and it get a little easier each time.

How to Overcome It: Make today the day you take action, even if it’s just for 5 minutes. No more waiting. Your future self will thank you for it!

A photo of a group of women practicing yoga on the beach at sunset in Irvine — Practicing yoga on Irvine Beach - absolutely perfect!

Final Thoughts from me

I get it, life is chaotic, it's busy and as women we often have the 'I have to do it' mentality. Excuses are real but don't let them hold you back from feeling amazing, strong and confident in yourself and your body.

Think of it as the 1% rule. Start small, change 1% of those excuses and stay consistent. You'll soon find your rhythm and no matter how small the steps are, they're still steps and you're well on your way.

If you're ready to prioritise yourself and your health, I have a great little offer for you. Join my £10 per month online yoga membership where we fit quick, effective yoga sessions into your busy schedule. It's time to show up for YOU 🙌💪