Transcript: Avoiding Gym Burnout: 5 Ways to Stay Consistent Without Crashing (140+ Days Tested)
Full transcript for this episode of More Movement Please. For Donato’s structured summary, questions, quotes, and listening profile, go back to the episode page.
5 chapters — tap to expand the full text
Ashley introduces the episode by recalling that when she got serious about fitness 140-something days ago, people kept warning her she'd burn out — and she admits her body was sending signals that they weren't entirely wrong.
What's up, you guys? Famous Ashley Grant here. Welcome to More Movement, Please, the podcast where I hope to inspire you to move your body more by sharing my story and occasionally the stories of others. Let's get into it. Today, I want to talk about something real, and that is burnout, but not the kind from working out too much, gym burnout. Because let me tell you, when I got serious about my fitness journey about 140 -something days ago, everyone had something to say about it. I was getting things like, you're going too hard, Ashley. You're going to burn out, Ashley. Just wait. You'll see, Ashley. And honestly, they weren't completely wrong. I could feel it. My body was sending me signals. If I kept going at the same level of intensity without making some changes, I knew that my body was absolutely going to revolt. But here's the thing.
I didn't exactly burn out. And I wanted to share with you how I avoided it. Because if you're getting serious about the gym, or if you're thinking about it, this is critical information. Well, at least in my opinion. Listen in and see if you agree. The biggest lesson I learned early on was this. Switch things up. And I really mean this. Your body and your mind, they both need variety. Some days I'll do Zumba and I'll just let loose and I'll dance and I'll have fun. Other days I'll push myself with Tabata with those intense intervals that leave you gasping for air. And I tried everything that I could to figure out what I actually enjoyed. Because that's the key, right? There's a quote that I love, and that is, the only bad workout is the one that didn't happen. But I want to add to that, the workout you dread is the one you won't stick with. So I want you to find what gets you excited to move. And another thing that you should do
Ashley shares that variety — from Zumba to Tabata — kept her going, and argues that dreading a workout is a sign you won't stick with it, so finding what actually excites you is the real key.
is think about the people that you're going to the gym with. Having that accountability, having people who are actually expecting to see you, who are on that same journey with you, that's really powerful stuff, right? Like on days when my motivation is low, Knowing that my gym buddies are going to be there and keep showing up makes me keep showing up. We push each other and we celebrate each other. And honestly, we kind of keep each other from burning out because we remind each other that it's okay to have days where you feel a little bit off. And another one is that I want you to really listen to your body because it's something that doesn't get talked about enough. That's listening to your body.
Ashley talks about how having gym buddies who expect to see her keeps her showing up on low-motivation days, and how they remind each other it's okay to feel off.
It's not a weakness, man. It's wisdom. And if I felt like I needed to use lighter weights one day, I'll use lighter weights. No ego, no judgment. Well, unless, you know, the instructor starts yelling at you, wondering why you're using lighter weights. But I digress. If I need a snack, I get a snack. If I feel like I need to stay hydrated, well, that's not negotiable. I'll get more water. Your body literally tells you what it needs.
I said this in a previous episode whenever I was talking about dieting. Your body's going to tell you what it needs. And the burnout happens when you're ignoring your signals, when you're just, just push, push, pushing through without any awareness, not paying attention to what your body's telling you. Because as the saying goes, take care of your body. It's the only place that you have to live. All right, so let's talk about some practical advice that maybe you can use.
Ashley makes the case that listening to your body — using lighter weights, eating a snack, staying hydrated — is wisdom not weakness, and that burnout happens when you ignore those signals.
Number one, mix up your workouts. Don't do the same thing every single day. Your muscles, they need variety. And remember, so does your mind. Number two, find your people. Whether it's a workout buddy, a class community, or an online fitness group, accountability and support, it really matters. Number three, listen to your body. Rest when you need to rest, use lighter weights when you need to use lighter weights, fuel when you need fuel, and hydrate always.
Number four, remember why you started. For me, it was about moving my body every single day in some capacity. Yes, I know rest days are important. I talked about this in a previous episode. But I prefer those active rest days. Think walks and stretching, gentle yoga. It's still movement. And movement is so important for our bodies. Number five, progress, not perfection. Some days you're going to crush it. Other days you'll just show up. And let me tell you, friends, both of those count. There's a quote from Aristotle that I want to... just end this with, and that is we are what we repeatedly do. Excellence then is not an act, but a habit. Let me repeat that.
Ashley runs through her five practical points (mix workouts, find your people, listen to your body, remember why you started, progress not perfection), closes with an Aristotle quote on habit, and challenges listeners to try one new thing this week.
We are what we repeatedly do. Excellence then is not an act, but a habit. Your fitness journey, it's not about having a perfect workout one time. It's about constantly, consistently showing up, listening to yourself, and building a really sustainable practice. And the thing is, burnout is what happens when we lose joy in our journey. But when movement becomes a celebration, it doesn't feel like punishment anymore. When we forget that, though, that our bodies are meant to move, to feel strong, to experience the world, that's when things get really bad. We got to remember that our bodies are meant to move. We can be strong. So don't let anyone, including yourself, steal that from you. So my challenge is really simple. Find one way to switch things up this week to make everything feel new again. Try something new. Ask a friend to join you or start a new class. Try something that just gets you excited
again about working out. And most importantly, I want you to remember to check in with your body regularly and give it what it tells you it needs. Onwards and upwards, my friends. Have you worked out today?