You’ve probably heard the motivational quip, “The only bad workout is the one that didn’t happen.” Respectfully, I disagree. There are bad workouts—sessions full of dread and misery, where every rep feels like a battle, and you’re forcing yourself through each effort just to avoid quitting early. But what truly makes a workout “bad”?
The answer lies in your perspective and mentality.
Far more impactful than the exercises you perform or the number of reps, rounds, or cycles completed is how you approach the workout mentally. Often, the negativity we bring into a session has nothing to do with the workout itself but rather the mindset we carry into it.
The Power of Perspective
Humans have a tendency to focus on the negatives. It’s an old survival mechanism—paying attention to potential threats kept our ancestors alive. But in modern life, it can lead to a constant cycle of pessimism, especially in areas where we’re striving to improve, like health & fitness. The saying “The squeaky wheel gets the grease” rings true here: we naturally push our focus toward what feels wrong, uncomfortable, or difficult.
For example, you might focus on how heavy the weights feel today, how tired you are, or how slow your progress seems. And the more you focus on the negatives, the more negatives you’ll find. It’s a self-perpetuating cycle.
Shifting the Focus to Positives
The good news is that perspective is within your control. It might take some effort, but actively seeking out the positives in your workout can completely transform your experience.
- Instead of dwelling on how hard the session feels, remind yourself that showing up was a victory in itself.
- Celebrate small wins: hitting better depth on a squat, keeping your form steady during a challenging lift, or even just pushing through when you wanted to quit.
- Recognize progress in unexpected areas, like better energy throughout the day or improved sleep quality since starting your fitness journey.
These shifts in focus don’t just make a workout feel better—they make it more effective. A positive mindset reinforces consistency, and consistency is where real results come from.
Finding the Good in Every Workout
No one is immune to off days, but even in the hardest sessions, there’s something good to be found if you’re willing to look for it. Maybe it’s the camaraderie of others training alongside you, the satisfaction of getting one rep further than you thought you could, or the knowledge that every effort brings you closer to your goals.
The key takeaway? A “bad workout” isn’t about the exercises, reps, or rounds. It’s about the perspective you bring to it. Shift your focus, seek out the positives, and you’ll find that every session—even the tough ones—are a step forward.