Stop beating yourself up for not exercising.
“Beating yourself up today, for NOT taking action on something yesterday, robs you of the strength you. need to try again tomorrow.” -Jamie Carbaugh (yes, I quote myself sometimes)
3 Ways to Stop Beating Yourself Up About Missing a Workout
Missed workouts happen. Life gets busy, energy levels dip, or plans change. Yet, for many, a missed workout triggers a spiral of guilt and self-criticism. This mindset can make exercise feel like punishment rather than a way to care for yourself. Let’s flip that script.
Here are three steps to stop beating yourself up about not exercising—and maybe even rediscover the joy in movement. (which is always our hope)
1. Challenge the Inner Critic
When you miss a workout, you might hear that nagging voice saying, “You’re lazy” or “You’re never going to reach your goals.” Pause and ask: Is this helpful? Is this true?
That inner critic isn’t motivating you—it’s pulling you down. Instead of letting it run the show, try reframing your thoughts. Acknowledge the reality without judgment:
“I missed today’s workout because I needed rest.”
“I wasn’t feeling well, and it’s okay to honor that.”
This simple shift can help you see missed workouts as part of life, not a failure.
2. Focus on How Exercise Makes You Feel
Many people tie exercise to external results, like weight loss or “earning” food. But when exercise becomes about avoiding guilt, it’s hard to build a positive, lasting relationship with it.
Instead, reflect on the non-aesthetic benefits of movement:
Does it improve your mood?
Help you sleep better?
Relieve stress?
When exercise becomes a way to feel good rather than erase shame, it feels less like a chore and more like a gift you give yourself.
3. Practice Self-Compassion
Think about how you’d talk to a friend who missed a workout. You wouldn’t say, “Wow, you’re so lazy for skipping one day.” You’d probably offer understanding and encouragement. Give yourself that same grace.
Remind yourself:
Missing one workout doesn’t erase your progress.
Rest is a necessary part of any healthy routine.
You don’t have to “earn” your worth through exercise.
Self-compassion isn’t just a nice idea—it’s a proven way to build resilience and stick with habits. Being kind to yourself makes it easier to return to movement from a place of care, not guilt.
Final Thoughts: Choose Joy Over Guilt
Next time you miss a workout, remind yourself: It’s okay. Rest days, flexibility, and life’s curveballs are part of the process. Let go of the guilt and shame and embrace exercise as an act of self-love, not self-punishment.
When you do this, you may find yourself lacing up your shoes tomorrow—not because you’re trying to “make up” for today, but because you truly want to.
