I Didn’t Have Time for Fitness—But I Found a Way to Make It Happen

When it comes to fitness, many men will tell you they don’t have the time or energy. But the truth is, that's just an excuse. I was one of those guys. I was juggling work, family, and trying to keep up with life, always telling myself I didn’t have time for fitness. But looking back now, I realize I was making excuses.

It wasn’t until I made a shift in my mindset and decided to prioritize my health that things started to change—not just physically, but mentally as well.

Over the past year, I committed to a structured fitness plan that combined weight training with tracking my macros. At first, the soreness was brutal. The first month felt like a challenge in every sense—muscles aching, tired after every workout, and pushing through thoughts of quitting.

But something changed after that first month. My body adjusted, and the mental benefits started to show up: clearer thinking, reduced stress, and even a better mood throughout the day. It wasn’t just the physical results, though those were definitely noticeable. It was the way fitness impacted my mindset.

Pushing Through the First Month: A Crucial Mental Shift

In my case, one of the hardest parts was simply sticking with it. The soreness was real, and the first few weeks were tough.

But that was also the point where I realized something: every successful fitness journey requires pushing through the discomfort and making it a routine.

After all, muscle growth comes from pushing yourself past your limits. It's not just about physical strength—it builds mental resilience too.

Research backs this up. A 2020 study published in Psychosomatic Medicine found that exercise improves mental health by reducing stress hormones like cortisol, while boosting feel-good endorphins.

The more consistent I was with my routine, the better I felt mentally and emotionally, which helped me power through tough days both at work and home. Exercise truly became a way to manage stress, not just a way to stay fit.

Consistency Is Key

Creating a consistent fitness routine was one of the best decisions I made. It wasn’t about having an hour every day to hit the gym—it was about carving out even just 20 minutes when I could.

In fact, you don’t need to be in a gym to get in a great workout. Whether it’s push-ups, air squats, or just a walk around the block, there’s always time.

In a 2019 Harvard Health Publishing article, experts emphasize that consistency, not intensity, is what drives long-term health benefits.

For example, you might not have time for a 60-minute gym session, but 20 minutes of bodyweight exercises can still have a big impact on your overall well-being.

Fitness Isn't Just Physical—It's Mental

The benefits of fitness go beyond the physical. Exercise triggers the release of neurotransmitters, such as dopamine and serotonin, that help alleviate anxiety and improve mood.

A study published in The American Journal of Preventive Medicine found that just 30 minutes of moderate-intensity exercise can reduce symptoms of depression and anxiety. I can vouch for this—every workout session gave me more than just physical strength; it helped me face challenges with a clearer mind and more positive outlook.

It’s easy to make excuses—life is busy, and we all have responsibilities.

But the truth is, if you want to improve yourself physically and mentally, fitness is non-negotiable.

Fitness doesn’t need to be complex. It can be as simple as adding a set of push-ups or squats to your daily routine.

Tracking your macros, sticking to a consistent workout plan, and pushing through the tough first month are all part of the journey.

There’s No Excuse

If you’re a man reading this, I want you to know there’s always time for fitness.

Whether it’s a quick set of bodyweight exercises at home or hitting the gym for a more regimented workout, it’s possible to make time. Fitness is a tool you can use to improve not just your physical health, but your mental health as well.

So next time you catch yourself saying, “I don’t have time for fitness,” think again.

It's not about time; it's about prioritizing yourself.

Your mental health, and your future self, will thank you for it.

Make the decision today, even if it’s just 20 minutes of exercise. Because, trust me, you’ll feel the benefits far beyond just muscle growth. You’ll be stronger in mind, body, and spirit.