How to Enjoy Exercise When You Hate It
How to enjoy exercise when you hate it by changing your mindset, finding fun ways to move, and ditching fitness guilt for good.
Okay, so you hate working out. Like, really hate it. Maybe the thought of going for a run makes you cringe. Maybe you’ve tried a gym class and just felt awkward or out of place. Or maybe you’re just so tired all the time and exercise feels like a chore you never asked for.
I get it. You’re not lazy. You’re not broken. You just haven’t found your groove yet—and that’s okay.
So this post? It’s for you. The person who doesn’t feel like an “exercise person.” I promise, you don’t have to force yourself into workouts that feel like punishment. There are real, doable ways to make movement something you actually enjoy. Even if you hate it right now.
Let’s talk about how to make that happen.
First, forget what you think “exercise” is supposed to be
Most of us were taught that exercise means gym class, burpees, sweating buckets, and pushing to the edge. But that’s not the only way to move your body. And honestly? That mindset alone might be the reason you hate it.
Exercise doesn’t have to hurt. It doesn’t have to be loud or fast or make you feel like a clumsy mess in front of a room full of strangers.
Movement counts. Even gentle movement. A slow walk, dancing in your kitchen, stretching in your pajamas—all of that is valid exercise.
So if you’ve been telling yourself you “should” do HIIT or run 3 miles every morning to be “fit,” let’s go ahead and toss that idea out.
Start small (like, really small)
If you hate working out, don’t make yourself do a full 45-minute sweat fest on Day 1. That’s a surefire way to hate it even more.
Start with 5 minutes. Yep, just five. That might be a walk around the block. A dance to one song. A few stretches while your coffee brews. Something so small it almost feels silly—but that’s the point. You’re building a habit, not chasing perfection.
And guess what? If five minutes is all you do, that still counts.
Pick things that don’t feel like workouts
The best trick I’ve found when it comes to how to enjoy exercise when you hate it is this: Choose activities that don’t scream “exercise.” Think stuff that’s fun first, and just so happens to get your body moving.
Here are some ideas:
- Dancing to old school hits while cleaning
- Hiking with a friend and snacks
- Roller skating (yes, even if you fall)
- Playing tag with your kids or dog
- Swimming, if you like the water
- Walking through IKEA just for fun (those steps add up!)
If you enjoy it, you’ll come back to it. That’s the goal.
Create a mood, not a routine
Some folks thrive on a strict workout schedule. If that’s not you, don’t fight it. Make movement more about mood and less about “I must work out at 7am sharp.”
Try this: when you feel blah, check in with yourself. Ask, “What kind of movement would feel good right now?”
Tired? Maybe it’s some easy yoga on the floor. Bored? Blast music and dance it out. Stressed? A solo walk with a podcast might do the trick.
Follow the vibe. Your body knows what it needs.
Ditch the guilt
You are not bad if you miss a day. You are not failing if you don’t love working out. You are not behind.
The guilt part? That’s often what makes movement feel heavy. And when you carry that weight, it’s way harder to enjoy anything.
Try saying this out loud (or in your head, that’s cool too):
“I move because I want to feel good, not because I have to punish myself.”
That shift alone? Massive.
Make it social (or don’t—your call)
If you’re a people-person, moving with friends can make a big difference. Walk with a buddy. Try a silly YouTube dance challenge together. Or join a super chill local class (bonus if there’s a snack after 😄).
Not into people when you’re sweaty? Totally fair. Solo movement can be just as sweet. Load up a playlist or find a favorite podcast and let your alone time become your recharge time.
Wear clothes you like
It’s a small thing, but it matters. Wear stuff that feels good on your body—nothing itchy, tight, or annoying. You don’t have to wear fancy leggings or branded sneakers. Just stuff that lets you breathe and move easy.
(And if bright colors or silly prints bring you joy? Go for it. Movement should look like you.)
Celebrate the little wins
Every bit of movement is a win. Seriously.
You walked to get coffee instead of driving? Win. You danced while brushing your teeth? Win. You did one stretch before bed? Big win.
Every one of those moments adds up. And as you stack those small wins, something starts to shift. You start seeing yourself not as someone who hates exercise, but as someone who moves.
And that’s a pretty cool feeling.
TL;DR: How to Enjoy Exercise When You Hate It
Here’s a recap to help you turn movement into something you can (kinda sorta maybe even) love:
- Forget the rules – Any movement counts. Ditch the “real workout” myth.
- Start tiny – 5 minutes is plenty to begin.
- Make it fun – Dance, walk, skate, stretch—whatever you enjoy.
- Skip the guilt – Missing a day doesn’t erase your effort.
- Move with your mood – No strict plan needed.
- Dress comfy – Wear what makes you feel like you.
- Celebrate wins – Even baby steps matter.
You don’t have to be perfect. That is essential to know how to enjoy exercise when you hate it. You don’t even have to like it right away. But if you let yourself enjoy the process—bit by bit—it might just become something you don’t hate after all.
Try one small thing today. Just one. You got this 💪
Need some beginner-friendly movement ideas or playlists that don’t suck? Drop me a note or comment—I’m happy to share! What’s something active you’ve actually enjoyed doing lately?