Give yourself permission to have a bad workout

[Anonymous]

I can't remember where I read this, or I'd give credit.

I've been exercising consistently for the last 13 weeks, which is by far the longest stretch I've stuck with it. I recently lost a lot of weight, mostly without exercise, but know exercise will be vital for long-term maintenance and overall health.

Early on, I read somewhere to give yourself permission to have a bad workout. Give yourself permission to start your workout, and if after 15 minutes, you still hate it or feel awful, you can stop. But starting is enough to get through it the vast majority of the time. As a Type A Perfectionist, this was helpful advice, but I found a couple forms of exercise I actually enjoy (okay, 1 I enjoy and a couple I can tolerate) and haven't had to use it too much yet.

Today, I really understood it for the first time. I didn't feel like going to my workout class this morning. But I did. Once I got there, I felt like I had concrete in my arms and legs. Nothing was easy. It wasn't as fun as it usually is. I was not digging it. But I hung in there, and I didn't beat myself up for not being able to go as hard as I usually do. I didn't expect to walk away feeling as great as I usually do. I did what I could do, and that was enough for today. The important thing is I kept up the momentum of going.

Also, I was able to look back at what I ate yesterday and will be able to monitor if those foods made me feel more sluggish. I introduced some new foods yesterday that I was on the fence about anyway, and maybe they are not at all related to me feeling blah about exercise today, but I can at least keep track.

This advice was so helpful to me, I thought someone else might find it useful OR maybe have some add-ons to it that will be encouraging to me as I work on taking a 13-week streak to a life-long exercise commitment.

[Anonymous]

Great advice. I've been exercising/playing sports for 26 years (6 days/week, sometimes twice/day) and have had plenty of bad workouts. When they happen, just take them as one incident and move on. You'll have awesome days out of nowhere to make up for the really sucky ones. Depending on what it is, also give yourself permission to modify the workout, e.g., running slower than you planned, rather than ending it early entirely. I've found that modifying helps me stick with it, even when it sucks, where stopping entirely just makes me wish I'd kept it up, even slowly.

The more you do exercise you enjoy, the less the sucky days matter. But, truly knowing that they happen, usually randomly, is important. Good luck, OP!! Sounds like you're on a great streak--keep it up!

[Anonymous]

Anonymous wrote:Great advice. I've been exercising/playing sports for 26 years (6 days/week, sometimes twice/day) and have had plenty of bad workouts. When they happen, just take them as one incident and move on. You'll have awesome days out of nowhere to make up for the really sucky ones. Depending on what it is, also give yourself permission to modify the workout, e.g., running slower than you planned, rather than ending it early entirely. I've found that modifying helps me stick with it, even when it sucks, where stopping entirely just makes me wish I'd kept it up, even slowly.

The more you do exercise you enjoy, the less the sucky days matter. But, truly knowing that they happen, usually randomly, is important. Good luck, OP!! Sounds like you're on a great streak--keep it up!

Thank you!! Your insight is great, and I appreciate your advice about modifying. I feel like a kid learning a skill I never picked up when I should have - my family wasn't into fitness/sports, and I was always that person who dreaded gym class. Learning to embrace and enjoy being active is a new thing for me... and learning to keep on with it even when it isn't always enjoyable is new too.

I am doing 5 days a week right now - Su/M/W/F/Sa. I'm already finding that during the week, with those two days off, it feels like a long time between workouts and it's harder to get back into it than on the 4-day stretch. I know rest is very important, but it does help me remember that not keeping it up only makes it harder and it's amazing how fast you can "lose" your progress.

[Anonymous]

Something's better than nothing.

Signed,
Lifelong 6-day per week exerciser

[Anonymous]

Heck, I'm giving myself permission to NOT work out
Thank you, me.

[Anonymous]

Thank you for this. I'm working to convince myself to start working out again after falling off the wagon. This was helpful to read.

[Anonymous]

Yep, this is so true. For years almost all of my exercise was running and I would compete often, and I'd beat myself up so badly if I had a bad run. (I'm more laid back now.) When my friends who were newer runners would get upset over a bad run, though, my advice would always be the same: it's just one day! Everyone has a bad day! I finally learned to follow my own advice. Most days I feel pretty great. Some days I fall apart and I walk home. Shit happens. Try again tomorrow.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Great advice. I've been exercising/playing sports for 26 years (6 days/week, sometimes twice/day) and have had plenty of bad workouts. When they happen, just take them as one incident and move on. You'll have awesome days out of nowhere to make up for the really sucky ones. Depending on what it is, also give yourself permission to modify the workout, e.g., running slower than you planned, rather than ending it early entirely. I've found that modifying helps me stick with it, even when it sucks, where stopping entirely just makes me wish I'd kept it up, even slowly.

The more you do exercise you enjoy, the less the sucky days matter. But, truly knowing that they happen, usually randomly, is important. Good luck, OP!! Sounds like you're on a great streak--keep it up!

Thank you!! Your insight is great, and I appreciate your advice about modifying. I feel like a kid learning a skill I never picked up when I should have - my family wasn't into fitness/sports, and I was always that person who dreaded gym class. Learning to embrace and enjoy being active is a new thing for me... and learning to keep on with it even when it isn't always enjoyable is new too.

I am doing 5 days a week right now - Su/M/W/F/Sa. I'm already finding that during the week, with those two days off, it feels like a long time between workouts and it's harder to get back into it than on the 4-day stretch. I know rest is very important, but it does help me remember that not keeping it up only makes it harder and it's amazing how fast you can "lose" your progress.

You're welcome and good for you! It's not an easy habit to pick up, especially when you haven't been or thought of yourself as active or athletic. I also dreaded gym class all through elementary, was chubby, etc., but started running cross-country and track in HS, and the former in particular really saved me. Point being: we all start somewhere, and it can take time to learn new ways of being and thinking about ourselves.

Also: rest is important, yes, but that doesn't have to mean total inactivity. Depending on what you're doing on the other days, it could be something complementary or an easier version of what you usually do. I often will do yoga on my off day, or make sure to take a long walk (other days are a mix of mostly running and heavy lifting, with some swimming). As long as you're getting enough sleep and eating a healthy diet, and not killing yourself on the workouts the other days, that should still be plenty of rest. You'll do great!