Foiled by Fitness Research Explains Why So Many Workout Plans Fall Apart

You already know exercise is good for you. You make a plan, maybe even a detailed one, and you genuinely intend to follow through. Yet when the moment arrives, you skip the workout. Then it happens again. And again. According to new research, this pattern is not just about laziness or lack of discipline. It may be rooted in a powerful mental trap known as all-or-nothing thinking.

A recent study led by Michelle Segar, a behavioral scientist at the University of Michigan, takes a close look at why people repeatedly abandon their exercise plans. The findings, published in BMC Public Health, suggest that many well-meaning exercisers are unknowingly sabotaged by rigid expectations about what “counts” as real exercise.

What the Study Set Out to Understand

While all-or-nothing thinking has been widely studied in areas like dieting and weight management, this research is the first in-depth investigation of how this mindset affects exercise behavior specifically. Segar and her colleagues, Jen Taber, John Updegraff, and Alexis McGhee-Dinvaut from Kent State University, wanted to understand why people who genuinely want to be active still struggle to maintain consistency.

To explore this, the research team conducted four focus groups involving 27 adults between the ages of 19 and 79. All participants had something in common: they had tried to exercise regularly but found it difficult to stick with it over time. The discussions focused on how participants thought about exercise, how they made decisions in the moment, and how they interpreted success or failure.

The Core Idea Behind All-or-Nothing Thinking

At the heart of the study is a simple but damaging pattern. When people create a specific exercise plan and something disrupts it—time constraints, fatigue, stress, or unexpected obligations—they often face a mental crossroads. Instead of adjusting the plan, many choose to do nothing at all.

This happens because the original plan becomes the “all.” If they cannot meet it perfectly, they feel the effort is pointless. In these moments, modifying the workout does not feel like an option. Skipping exercise entirely feels more reasonable than doing something that does not meet their ideal standard.

The Four Key Components of the Mindset

The researchers identified four distinct components that together form the all-or-nothing exercise mindset.

First, participants held rigid and idealized standards for what exercise should look like. Many believed workouts had to meet specific criteria—such as lasting a minimum amount of time or reaching a certain intensity—to be worthwhile. Short or less intense activity was mentally dismissed as “not real exercise,” even if it was physically demanding.

Second, participants often engaged in actively seeking excuses to avoid exercising. This was not simple forgetfulness. Many described exercise as something that required significant effort and discomfort. The anticipation of pain, difficulty, or unpleasant sensations made avoidance feel justified, especially when the workout could not be done “properly.”

Third, exercise was frequently viewed as expendable compared to other daily priorities. When schedules became crowded with responsibilities, exercise was one of the first things to be dropped. Participants described it as easier to postpone physical activity than other obligations that felt more urgent or necessary.

Finally, many participants expressed confusion and frustration about their own behavior. They remembered periods in their lives when exercise felt good or was easier to maintain, yet they could not understand why they now struggled so much. This disconnect often led to self-criticism and discouragement rather than constructive change.

Why Skipping Exercise Feels Like the Rational Choice

One of the most important insights from the study is how all-or-nothing thinking affects decision-making in the moment. According to the researchers, this mindset raises the perceived costs of exercising. When people are tired, stressed, or overwhelmed, the immediate effort required to exercise feels much larger than the long-term benefits.

In this state, doing nothing can feel like a prudent and even logical decision. Importantly, these decisions are often made outside conscious awareness. People may not realize that their choice to skip a workout is driven by a rigid mental framework rather than a thoughtful evaluation of their options.

Why This Research Matters

This study represents an important step toward understanding a common but overlooked barrier to physical activity. Many public health messages emphasize motivation, discipline, or personal responsibility. However, this research suggests that cultural expectations around exercise itself may be setting people up to fail.

When exercise is framed as something that must be intense, time-consuming, or perfectly planned, it becomes incompatible with real life for many people. The result is repeated cycles of intention, failure, and self-blame.

Shifting the Way We Think About Exercise

The researchers suggest several mental shifts that could help people break free from all-or-nothing thinking.

One is letting go of self-blame. Many exercise guidelines and cultural messages promote an unrealistic formula that does not account for stress, fatigue, or competing responsibilities. Recognizing this can reduce shame and frustration.

Another is choosing “good enough” over perfect. Exercise does not need to meet strict standards to provide benefits. Even small amounts of movement can support physical and mental health.

A third shift involves acknowledging past negative experiences with exercise. These experiences can quietly influence current motivation. Recognizing their impact allows people to move forward with more realistic and positive expectations.

What Science Says About Flexible Exercise

Beyond this study, a growing body of research supports the idea that flexible and enjoyable movement is more sustainable than rigid routines. Studies show that people are more likely to stay active when exercise is connected to positive feelings, personal values, or daily life rather than obligation.

Short bouts of physical activity—such as walking, stretching, or light strength training—can still improve cardiovascular health, mood, and energy levels. Consistency matters more than intensity, especially over the long term.

How This Research Could Influence Public Health

The findings have important implications for health professionals, fitness programs, and public messaging. Encouraging flexibility, personalization, and self-compassion could help more people maintain active lifestyles. Instead of asking whether someone completed the “right” workout, a better question might be whether they moved at all.

By recognizing the hidden role of all-or-nothing thinking, this research opens the door to more realistic and humane approaches to exercise promotion.