5 ways to get back to exercising (even if you're a master procrastinator)

Let’s cut to the chase: you know you should be working out, but life gets in the way. Work deadlines pile up, happy hour calls, and suddenly, your gym membership is just a monthly donation to your local fitness center or your home equipment starts moonlighting as decorative sculpture. Sound familiar? You’re not alone.

But here’s the deal—getting back into shape doesn’t have to be a grind. If you’re the kind of guy (or girl) who’s been putting it off (or making excuses like a pro), these five no-BS strategies will help you get back on track and reclaim your edge.

Start small, like, ridiculously small

Here’s the truth: you don’t need to bench press your body weight or run a 5K on day one. In fact, trying to go too hard too fast is a surefire way to burn out—or never start at all. Instead, commit to something so easy it’s almost embarrassing. Do 10 push-ups. Take a 10-minute walk. Stretch for 5 minutes while watching the game. The goal isn’t to crush it—it’s to build momentum. Think of it like this: you wouldn’t try to deadlift 400 pounds without warming up first. Your fitness routine is the same. Start small, build consistency, and the gains will come.

Treat it like a business meeting

You show up for work meetings, client calls, and deadlines—so why not treat your workout with the same level of respect? Block off time in your calendar, set a reminder, and treat it like a non-negotiable appointment. No flaking, no rescheduling, no excuses. If you’re the kind of guy who thrives on structure, plan your workouts for the week ahead. Monday: chest and arms. Wednesday: legs. Friday: a quick HIIT session. Stick to the plan like it’s your job. Because, let’s be honest, looking and feeling your best is part of the job.

Find your fight

Exercise doesn’t have to mean mindlessly jogging on a treadmill or counting reps in a crowded gym. Find something that gets your adrenaline pumping and taps into your competitive side. Love a challenge? Try boxing, MMA, or CrossFit. Prefer something more low-key but still masculine? Hit the weights, go for a trail run, or join a pickup basketball game. The key is to find something that makes you feel like a beast. When you’re doing something you genuinely enjoy, it doesn’t feel like exercise—it feels like winning.

Use the “just show up” rule

Some days, you’re just not feeling it. Maybe you’re tired, stressed, or just can’t be bothered. On those days, tell yourself you only have to show up. That’s it. Put on your gym shorts, lace up your sneakers, and get to the gym. You don’t have to crush a full workout—just walk in the door. Here’s the thing: once you’re there, you’ll usually find the motivation to get moving. And if you don’t? No big deal. Sometimes just showing up is enough to keep the habit alive. Consistency beats intensity every time.

Ditch the all-or-nothing mindset

Here’s a hard truth: perfection is a myth. Skipping a workout or falling off track doesn’t mean you’ve failed—it means you’re human. The all-or-nothing mindset is what keeps most guys from ever getting started (or staying consistent). So, cut yourself some slack. Missed a week? No problem. Start again. Only have 20 minutes? Make it count. Even one solid workout a week is better than none. Small, consistent efforts add up to big results.

Bonus tip: Get a wingman

Everything’s better with a buddy. Find a friend, coworker, or training partner who’s also looking to get back in shape and team up. Hit the gym together, join a sports league, or just keep each other accountable. Having someone to share the grind with makes it easier to stay on track—and a little friendly competition never hurts.