7 Simple Ways to Avoid Exercise Burnout

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exercise burnout

Exercise is great for your physical and mental health. But if you’re not careful, it can lead to burnout. Here are some tips to help you avoid that.

Many people develop an exercise routine that helps them feel great and meet their fitness goals.

If you’re one of those people, congrats!

As well as improving your overall quality of living, you can also add years to your life.

But you need to be careful not to overwork yourself. While it’s wonderful to work up a sweat and watch your body grow firmer over time, workout burnout is a real thing!

Avoid turning one of your fave hobbies into total body fatigue by following these seven simple tips.

1. Build Your Routine Slowly

If you’re just developing an exercise routine, overdoing it is the easiest and fastest way to burn yourself out.

Start with simple aerobic exercises, like walking, swimming, jumping jacks, and squats. These are the best exercises for beginners and can even serve as warm-ups once you develop your routine further.

Also, don’t expect to be able to exercise for super long stretches. Fifteen minutes a day is plenty for beginners (and may even be too much for some people, which is also okay!).

Over time, you’ll find that you’re able to work out for longer without exhausting yourself.

2. Fuel Your Body Properly

Running on empty is another surefire road to Burnoutville.

To achieve workout excellence, it’s crucial to eat right and rehydrate with water and electrolyte drinks.

You probably already know the best foods and drinks for overall wellness, and these are exactly what you should use as body fuel.

So before and after your workouts, help your body by eating:

  • Lean proteins, like tofu, chicken, fish, and eggs
  • A rainbow of fruits and vegetables
  • And hydrating beverages, like water and tea

You can prepare for a workout and repair it afterward by consuming a diet rich in protein and vitamins.

Try to avoid junk foods that deplete your body of essential nutrients. They do nothing for your fitness goals and can push you into burnout quicker!

3. Stop Fixating on the Numbers

Many exercisers work out to lose weight or build muscle. But you must resist the temptation to constantly take measurements, weigh yourself, and calculate your BMI.

It’s wonderful to know how you’re progressing, especially when it comes to finding the most effective exercises.

But it can also quickly turn into an obsession that leads to overtraining and, eventually, burnout.

Even if you are exercising to achieve measurable success in some way, accept that you’ll have your good days and your bad days.

A bad day will likely occur when you see a higher number on the scale than you anticipated. When it does, do not punish yourself by spending more time exercising in the hopes of losing weight.

You will burn out quickly and may do irreparable damage to your physical and mental wellbeing.

4. Take a Day or Two Off

Give yourself at least one day off a week, during which you do not exercise.

Going for a walk or running errands is great, but stay away from the gym and avoid your at-home exercise equipment.

Instead, treat yourself to a special day of personal TLC. Get a mani or pedi at your favorite local salon. Take a long, hot recovery soak while listening to a riveting podcast. Order dinner for you and your partner.  

Think of it as a rewarding day for your weeklong workout sessions. It’s fun, and it will give your body a full day to rest, recover, and be ready for the next challenge you throw at it.

5. Get Your Friends in on the Action

If your workout routine is one you enjoy solo, it can be challenging to know exactly if and when you’re heading towards burnout.

There are lots of superb reasons to have a workout buddy. One of those reasons is that it can prevent burnout.

Think about it:

With a friend breaking a sweat by your side, you’ll have someone else tracking your progress. A workout buddy can’t help but notice if you are taking your exercises too far and approaching burnout mode.

Together, you can keep each other motivated and safe!

6. Switch In and Out Different Exercises

Repeating the same workout routine for weeks on end will bore you and exhaust your body.

Swap out your old workout maneuvers for new ones every few weeks to keep your mind and body exhilarated.

Not only can this help you stay focused on your goals, but it can also keep your body burning fuel better. Plus, you’ll avoid burning out completely.

7. Do It All For You

Don’t forget that your workouts are for you and only you.

Obsessing over photos of ultra-fit social media stars will not help you. It’s okay to use other peoples’ pictures as workout inspiration, but be careful.

As we know all too well, what we see online is more often unreal than real. Chasing after an unrealistic ideal will only leave you burnt out.

At the end of the day, your workouts are for you. Never push yourself out of your comfort zone to follow trends. You’re exercising to meet your personal goals and no one else’s.


As you can see, it’s easy to avoid workout burnout.

You just want to make sure you are taking care of your body and your mental wellbeing.

Once these two pieces of the puzzle are harmonious, your workouts will be!

Adam Marshall is a freelance writer who specializes in all things apartment organization, real estate, and college advice. He currently works with Varsity House Fayetteville to help them with their online marketing.

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