Transcript: Avoiding Gym Burnout: 5 Ways to Stay Consistent Without Crashing (140+ Days Tested)
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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
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.
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
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
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.
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.
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
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.
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.
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?