Read time: 3 minutes

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I’d be lying through my teeth if I said I never feel like skipping the gym.

The reality is, motivation ebbs and flows - for everyone.

But the key to success with exercise is to find ways to convince yourself to do something over nothing (most of the time).

So instead of missing your workout altogether when you’re low on motivation, try making it easier instead.

If “easier” workouts become your default, this helps you take action more often - and prepares you for the occasional “harder” session too.

Here’s 5 ways to make resistance training less demanding (when you’re not feeling up to your usual routine):

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#1: Do only 1 exercise per major muscle group

A simple way to get to the gym when you really don’t feel like it:

Commit to a shorter (and more efficient) session.

This comes down to being smart with the exercises you choose.

Movements involving multiple joints (like leg press or chest press) engage more muscle mass than single-joint exercises (like leg extensions or chest flys).

Using multi-joint exercises, just 3 exercises can cover all major muscle groups.

This could be as simple as:

• 1 x pushing movement
• 1 x pulling movement
• 1 x squat or hinge movement

Focusing on 1 exercise for each movement ensures your session is as brief as possible - while covering all bases.

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#2: Use machines instead of free weights

Many people believe machine exercises are less effective than free weights (like bench press).

But this simply isn’t true.

In fact, machines have comparable benefits to free weights for improving:

• Strength
• Muscle mass
• And even functional performance

A big advantage of machines is they help control the movement during an exercise, making it easier and simpler to do.

For example, a machine chest press is far less technically demanding than a free weight bench press.

So if you’re not feeling up to lifting, switching to machine versions of your free-weight exercises can make your session far easier.

Jackson Fyfe, PhD @jacksonfyfe Not a competitive powerlifter? Good news: there are no ‘mandatory’ exercises for improving strength or muscle size in the gym. Nor are free weights compulsory for benefits. Don’t like squats? Try leg press. Don’t like chins? Try lat pulldown. Don’t like bench? Try machine… https://x.com/i/web/status/1667399738256420864 3:14 PM • Jun 10, 2023 10 Retweets 76 Likes Read 4 replies

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#3: Stop your sets further from failure

A hard workout is the last thing you want to do when you're low on motivation.

And one factor has a big influence on how hard strength training feels:

How close you take your sets to “failure”.

Training closer to failure (where no more repetitions are possible) dramatically increases fatigue and discomfort - especially with longer sets and lighter weights.

Leaving more repetitions “in reserve” (at least 3) at the end of a set will make it feel much easier.

This means if you're using a weight that could be lifted a maximum of 10 times, you shouldn't do more than 7 repetitions (leaving at least 3 in reserve).

And you can rest assured not training to failure won’t compromise your gains, either.

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#4: Keep your sets short

The length of your sets can also impact how your session feels.

And set length is related to the weight lifted:

• Lighter weight = more repetitions possible = longer sets
• Heavier weight = less repetitions possible = shorter sets

The problem with longer sets (with lighter weights and more repetitions) is they increase perceptions of discomfort, especially when taken close to “failure”.

So keeping your sets shorter (say 6 repetitions or less), even with a heavier weight, can make your session less demanding.

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#5: Rest more between your sets

It’s one of the biggest mistakes many people make in the gym:

Not resting enough between their sets.

I get it, it’s hard sitting around between sets (what did people do before smartphones…?).

But extra rest is critical for recovery between sets, making the next less challenging (when lifting the same weight).

Resting for at least 2 minutes between your sets (longer if lifting heavier) is a simple way to make your workout less taxing.

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So there you have it - 5 ways to dial-down your gym workout when you’re not feeling up to it:

1. Do only 1 exercise per major muscle group
2. Use machines instead of free weights
3. Stop your sets further from failure
4. Keep your sets short
5. Rest more between your sets

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Instead of missing a workout, make it easier instead

We all lack motivation for training at times.

And while short layoffs from training are ok, it's best to avoid a long streak of missed sessions.

This means finding ways to show up more often than not.

So the next time you feel like skipping the gym, try doing an “easier” version of your workout instead.

It’s a sure-fire way to maintain consistency in your training over time.

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As always, I appreciate you being here!

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Until next week,

Jackson

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If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser.

Send me a quick message or email - I'll reply to every one!

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.