Entering the gym as a beginner is a significant source of stress for many. This is often the main reason people give up so quickly. The array of exercise equipment, the crowds, everyone working out with their headphones in a flow state, figuring out how to use the machines properly, and learning the correct techniques for exercises—all of these pose challenges and shocks for newcomers. As a result, most people quit after just a few days unless they have the support of gym staff, a personal trainer, or workout partners.
It’s estimated that there are about 65 million gym memberships in the U.S. Of this number, around 67% of people don’t actually train. That’s approximately 45 million people not using gym services, which is slightly fewer than the population of Spain.
I, too, quit during the early stages of my fitness journey—a total of four times. I would last a maximum of two months, completing just 5 to 8 sessions overall. Naturally, I didn’t notice any progress during that time, which further influenced my decision to quit. My main issue was that I started out overweight, with small shoulders and chest, almost no muscle, and I felt demoralized watching others bench pressing 100 kg while I was embarrassed to lift my 10 kg weights.
However, everyone has to start somewhere. Once I realized I wouldn’t achieve significant results overnight, my consistency improved. Over time, training became a habit and eventually something I loved. Now, I truly miss it when I can’t train.
Below are some common reasons people quit working out in the gym and how to address them:
1. Unrealistic Expectations
Many people start training and quickly lose motivation when they don’t see results after a few sessions. They make excuses like, “This isn’t for me,” or “My genetics aren’t designed to look better than this.” People tend to compare themselves to others. When we see someone fit, we convince ourselves it’s impossible to achieve such results and that starting was a mistake. What we fail to see is the hard work behind their progress: years of training, sacrifices, early mornings, workouts, nutrition, and supplements.
Solution: Set short- and long-term goals and manage expectations.
- Example: Set a long-term goal of losing 2 kg in a month and a short-term goal of running 500 meters further or adding two sets to the bench press.
- Track progress with regular weight and measurement checks to stay motivated.
2. Lack of Knowledge
As mentioned earlier, the sight of all the equipment and weights can be overwhelming. Questions flood your mind: How does everything work? Which exercise targets which muscle? Am I performing this correctly? Will others laugh at me for my form? Will I end up as a viral video titled, “How NOT to do Bulgarian Deadlifts”?
Such fears are valid because this is a completely new environment. Many beginners feel like everyone is watching them, waiting for them to make a mistake.
Solution: Seek help if unsure.
- If you’re extroverted, ask gym staff or experienced members for guidance. Most seasoned gym-goers are understanding and willing to help—mocking beginners isn’t part of the “gym code.”
- If you’re introverted, research online. There are countless videos and tutorials available to help you learn proper techniques.
3. Lack of Time
This is a significant challenge, compounded by the absence of a proper workout plan. Most of us struggle to find time when balancing a 9-to-5 job, family responsibilities, caring for elderly parents, maintaining friendships, furthering education, or even catching a movie or match—all while aiming for 8 hours of sleep.
Solution: Improve time management.
- Try working out before work if evenings are busy.
- Incorporate exercise into daily activities: walk or bike to work, use a stationary bike while watching TV, or lift weights at home while your partner fixes something in the kitchen.
4. Injuries and Pain
Another common reason people quit is injury, often caused by improper form. Muscle soreness is also common during the initial stages of training due to prolonged inactivity, which can discourage people from continuing.
Solution:
- Use magnesium supplements (300-400 mg daily) to reduce muscle cramps and soreness. Magnesium sulfate, chloride, or citrate is particularly effective.
- Learn proper exercise techniques to prevent injuries.
- If injuries occur, treat them accordingly:
- Muscle soreness: Use cooling gels with essential oils like camphor, menthol, or eucalyptus.
- Joint injuries: Apply ice to reduce swelling and use gels with ibuprofen, diclofenac, arnica, or comfrey. Consult a pharmacist for over-the-counter options and potential interactions.
5. Boredom and Monotony
As the Latin proverb says, “Repetition is the mother of learning.” However, repeating the same workouts daily can become monotonous and exhausting, especially once you reach a plateau.
Solution: Introduce variety.
- Try different workout styles, such as switching from a bro split to an upper-lower body split.
- Change the ratio of weight training to cardio.
- Join group classes to keep things fresh.
It can take multiple attempts (five in my case) to truly commit to working out. At first, I lacked the knowledge and resources to maintain discipline. But once I found support and learned how to stay consistent, I became hooked on training. Though I’m still overweight and not in my ideal shape, I’m happier, more energetic, and life feels easier and more enjoyable.
The Hungry Pharmacist 
Leave a comment