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How To Get Out Of A Exercise Rut

A exercise rut something that can happen to anyone and here is how to get out one and find your passion for fitness again.

We all know how hard it can be to take time for yourself for fitness.

It gets even harder when you are not motivated to workout because of life circumstances, or simply being bored with your workout routine. I know all about this! For the past month or so I have come down with a case of the exercise blahs. A little bit of life crazy mixed in with the fact that my workout have become pretty routine. Since my gym is only 5 blocks away it’s easy to get to, do the same routine, and come home. I realized pretty quickly that I needed a change before I ended up not going at all.

I brainstormed and figured out a few new ways to spice up my workout, and if you ever have find yourself looking for a change of pace hopefully these will help you too!

How To Get Yourself Out Of A Exercise Rut

1) Try a new class for free!: A lot of fitness studios run a freebie/discounted class for first timers. During my workout funk I went to a Crunch gym that was a little bit further than my regular gym. I walked in and asked if I could try out the gym to see if I liked it. I had checked the group exercise schedule beforehand and was able to take a cardio Tai Kickbox/Sculpt double class and it was really fantastic. For the first time in a while I did something completely different and was challenged in brand new ways. (Easy Tips For Starting A Gym Routine)
2) New clothes: I am not encouraging you to spend your rent money on workout clothes but there is magic in brand new workout pants. Trust me! Don’t forget that discount retail stores like Marshalls, TJ Maxx, and Burlington often have high end workout brands for more than 50% off. A brand new outfit can do wonders because you need to show it off somewhere right? (6 Ways to Spice Up Your Workout Wardrobe)
3) Do the opposite of what you normally do:  When I go to the gym I normally run, get on the elliptical and/or grab a barbell for weight training. I challenged myself to do something that I never normally do. I tried the BOSU, I look up different moves to do on the TRX system, I jumped on the row machine–I stayed away from the usual and tried new things–I survived. 🙂

Recognizing the Rut: Symptoms and Causes

We’ve all been there—weeks or even months where the enthusiasm for working out wanes and we feel stuck in a monotonous loop of uninspiring exercises. This is often referred to as a exercise rut, and it’s something that can happen to anyone, regardless of how passionate they are about their fitness journey. Identifying the cause of the rut is crucial. Are you bored? Overwhelmed? Lacking motivation? By pinpointing the reason, you can tailor your approach to breaking free more effectively.

Revisit Your Goals and Set New Targets

Goals serve as the compass of your fitness journey. If you find yourself in a rut, take a moment to reassess your objectives. Are they still relevant? Are they too easy or too challenging? Revamping your goals can inject a fresh sense of purpose into your workout regimen. Make sure the goals are SMART—Specific, Measurable, Achievable, Relevant, and Time-bound—to set yourself up for success.

Change It Up: Variety is the Spice of Life

One common cause of a exercise rut is monotony. Doing the same set of exercises day in and day out can be mentally and physically draining. A change of scenery, routine, or even the type of exercise can work wonders. If you’re a runner, try cycling or swimming for a change. If you’re used to weightlifting, perhaps give yoga or Pilates a shot. Variety not only keeps things interesting but also challenges different muscle groups, enhancing overall fitness.

Get Social: The Power of Community

Workout ruts can often be alleviated by introducing a social element into your fitness routine. Whether it’s joining a sports team, attending group classes, or just having a gym buddy, being around like-minded people can provide the additional motivation you need. This is especially useful for those who find it hard to be self-disciplined. Being accountable to someone else can push you to work harder and stay committed.

Integrate Technology and Gaming Elements

In today’s digital age, technology can be a useful tool in breaking free from a workout rut. Fitness apps offer a wide range of exercises, progress tracking, and even social connectivity. Some apps use gamification elements, like earning badges or competing with friends, to make working out more engaging. Smartwatches and fitness trackers can also offer insightful data to fine-tune your routines for optimal results.

Seek Professional Guidance

Sometimes, getting out of a rut requires a bit of expert advice. A personal trainer can assess your current fitness level and goals to tailor a program specifically for you. They can introduce you to new exercises, correct your form, and provide the motivational push you may be missing. Nutritionists can also play a role by tweaking your diet to better suit your fitness goals.

Listen to Your Body and Mind

At times, a workout rut can be a sign that you need to slow down and take a break. Overtraining can lead to fatigue, decreased performance, and even injury. Listen to your body and mind. If you need to take a few days or even a week off, do so without guilt. Sometimes, a break is all you need to come back stronger and more focused.

Celebrate Small Wins and Be Kind to Yourself

Last but not least, celebrate your achievements, no matter how small. Did you manage to run an extra mile today? Did you lift heavier weights? Each little accomplishment is a step forward and should be acknowledged. Being too hard on yourself will only deepen the rut. Positive reinforcement can make a world of difference in your mental outlook toward workouts.

Breaking free from a workout rut is a multi-faceted process that requires a balanced approach. A blend of mental, physical, and sometimes even social strategies can help rejuvenate your enthusiasm for fitness. Remember, everyone’s journey is unique, so what works for one person may not be effective for another. The key is to be open to trying different methods until you find what works best for you.

How do you get out of an exercise rut? What are your tips and tricks?


Sunday 19th of March 2017

Great tips. I like switching things up because I get bored so easily.

kita bryant

Friday 17th of March 2017

A new class will be great and doing something new. It's good to change up your routine sometimes keeps things not so boring


Friday 17th of March 2017

I'm in all-around winter rut right now, so I appreciate this. Regarding the workout clothes, it works! I firmly believe that sometimes you have to pay money to get out of a pattern. Or pay something!

Janine Huldie

Friday 17th of March 2017

What great tips and I am with you as I love the local Marshall's here for all sorts of clothing options, especially workout clothes. So, couldn't agree more with you on that one!! :)