Episode 17Dec 15, 2025· 6:10
Avoiding Gym Burnout: 5 Ways to Stay Consistent Without Crashing (140+ Days Tested)
About this episode
Everyone warned Ashley she'd burn out working out 8-15 hours weekly, but she didn't. After 140+ days of consistent training, she shares exactly how to avoid the crash while maintaining momentum: workout variety strategies, the power of accountability partners, why listening to your body isn't a weakness, and how to find exercises you actually enjoy. Perfect for anyone getting serious about fitness or feeling early…
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Full transcript
00:08
What's up, you guys? Famous Ashley Grant here.
00:09
Welcome to More Movement, Please, the podcast
00:11
where I hope to inspire you to move your body
00:13
more by sharing my story and occasionally the
00:16
stories of others. Let's get into it. Today,
00:18
I want to talk about something real, and that
00:20
is burnout, but not the kind from working out
00:22
too much, gym burnout. Because let me tell you,
00:24
when I got serious about my fitness journey about
00:27
140 -something days ago, everyone had something
00:29
to say about it. I was getting things like, you're
00:32
going too hard, Ashley. You're going to burn
00:34
out, Ashley. Just wait. You'll see, Ashley. And
00:37
honestly, they weren't completely wrong. I could
00:39
feel it. My body was sending me signals. If I
00:42
kept going at the same level of intensity without
00:44
making some changes, I knew that my body was
00:46
absolutely going to revolt. But here's the thing.
00:49
I didn't exactly burn out. And I wanted to share
00:52
with you how I avoided it. Because if you're
00:54
getting serious about the gym, or if you're thinking
00:56
about it, this is critical information. Well,
00:58
at least in my opinion. Listen in and see if
01:01
you agree. The biggest lesson I learned early
01:05
on was this. Switch things up. And I really mean
01:07
this. Your body and your mind, they both need
01:12
variety. Some days I'll do Zumba and I'll just
01:15
let loose and I'll dance and I'll have fun. Other
01:17
days I'll push myself with Tabata with those
01:19
intense intervals that leave you gasping for
01:22
air. And I tried everything that I could to figure
01:25
out what I actually enjoyed. Because that's the
01:28
key, right? There's a quote that I love, and
01:30
that is, the only bad workout is the one that
01:32
didn't happen. But I want to add to that, the
01:35
workout you dread is the one you won't stick
01:38
with. So I want you to find what gets you excited
01:40
to move. And another thing that you should do
01:42
is think about the people that you're going to
01:44
the gym with. Having that accountability, having
01:47
people who are actually expecting to see you,
01:49
who are on that same journey with you, that's
01:51
really powerful stuff, right? Like on days when
01:54
my motivation is low, Knowing that my gym buddies
01:57
are going to be there and keep showing up makes
01:59
me keep showing up. We push each other and we
02:02
celebrate each other. And honestly, we kind of
02:05
keep each other from burning out because we remind
02:07
each other that it's okay to have days where
02:09
you feel a little bit off. And another one is
02:13
that I want you to really listen to your body
02:15
because it's something that doesn't get talked
02:17
about enough. That's listening to your body.
02:20
It's not a weakness, man. It's wisdom. And if
02:24
I felt like I needed to use lighter weights one
02:26
day, I'll use lighter weights. No ego, no judgment.
02:29
Well, unless, you know, the instructor starts
02:31
yelling at you, wondering why you're using lighter
02:33
weights. But I digress. If I need a snack, I
02:37
get a snack. If I feel like I need to stay hydrated,
02:40
well, that's not negotiable. I'll get more water.
02:43
Your body literally tells you what it needs.
02:45
I said this in a previous episode whenever I
02:48
was talking about dieting. Your body's going
02:50
to tell you what it needs. And the burnout happens
02:53
when you're ignoring your signals, when you're
02:56
just, just push, push, pushing through without
02:59
any awareness, not paying attention to what your
03:01
body's telling you. Because as the saying goes,
03:04
take care of your body. It's the only place that
03:06
you have to live. All right, so let's talk about
03:11
some practical advice that maybe you can use.
03:13
Number one, mix up your workouts. Don't do the
03:16
same thing every single day. Your muscles, they
03:18
need variety. And remember, so does your mind.
03:21
Number two, find your people. Whether it's a
03:24
workout buddy, a class community, or an online
03:26
fitness group, accountability and support, it
03:29
really matters. Number three, listen to your
03:32
body. Rest when you need to rest, use lighter
03:35
weights when you need to use lighter weights,
03:37
fuel when you need fuel, and hydrate always.
03:41
Number four, remember why you started. For me,
03:45
it was about moving my body every single day
03:47
in some capacity. Yes, I know rest days are important.
03:51
I talked about this in a previous episode. But
03:53
I prefer those active rest days. Think walks
03:57
and stretching, gentle yoga. It's still movement.
04:01
And movement is so important for our bodies.
04:04
Number five, progress, not perfection. Some days
04:08
you're going to crush it. Other days you'll just
04:10
show up. And let me tell you, friends, both of
04:12
those count. There's a quote from Aristotle that
04:15
I want to... just end this with, and that is
04:18
we are what we repeatedly do. Excellence then
04:22
is not an act, but a habit. Let me repeat that.
04:25
We are what we repeatedly do. Excellence then
04:29
is not an act, but a habit. Your fitness journey,
04:33
it's not about having a perfect workout one time.
04:36
It's about constantly, consistently showing up,
04:40
listening to yourself, and building a really
04:42
sustainable practice. And the thing is, burnout
04:45
is what happens when we lose joy in our journey.
04:48
But when movement becomes a celebration, it doesn't
04:52
feel like punishment anymore. When we forget
04:55
that, though, that our bodies are meant to move,
04:58
to feel strong, to experience the world, that's
05:01
when things get really bad. We got to remember
05:04
that our bodies are meant to move. We can be
05:07
strong. So don't let anyone, including yourself,
05:12
steal that from you. So my challenge is really
05:15
simple. Find one way to switch things up this
05:18
week to make everything feel new again. Try something
05:22
new. Ask a friend to join you or start a new
05:25
class. Try something that just gets you excited
05:27
again about working out. And most importantly,
05:30
I want you to remember to check in with your
05:32
body regularly and give it what it tells you
05:34
it needs. Onwards and upwards, my friends. Have
05:38
you worked out today?
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