Push Through or Pause? How to Tell When to Rest or Hit Your Workout.

Stop second-guessing yourself when workouts feel tough. These 2 simple questions will help you tell the difference between excuses and real signals to rest—so you can stay consistent and avoid burnout.

We’ve all been there. You’ve got a workout staring you in the face, and instead of just diving in, a little voice in your head starts whispering: Am I just making excuses? Or worse, yelling: You’re being lazy. Sack up and do it!

Here’s the thing: Sometimes you are just avoiding the hard stuff. And other times, you’re genuinely exhausted or dealing with life’s curveballs—and rest or a change in strategy is the smart move. The tricky part is knowing which is which. Here’s how to do just that:

1. Recognize what that voice really is

That inner critic—the one constantly shouting about “just making excuses”—often isn’t based on your current reality. It’s an echo of societal expectations, old habits, or even childhood messaging (yea, we’re going deep here…)

If you’re someone who tends to overthink or strive for perfection (so like, me and everyone in Balanced Body 🥴), this voice can morph into a reflex, making you second-guess every single decision with self-loathing. The first step is to pause and recognize this negative voice for what it is. It’s not your truth—it’s just noise.

2. Ask yourself 2 key questions

When you’re stuck in the “am I just being lazy??” spiral, try this:

• How will I feel after I make this choice? Will I feel accomplished and relieved? Or drained or resentful?

• What’s going on in my life right now? Am I genuinely overextended, or am I just procrastinating because the couch looks extra cozy?

For example:

• If you’ve been grinding through 12-hour days, skipping workouts might not be ‘laziness’—it could be a survival tactic. Rest now, and you can hit the gym again next week with actual energy, not fumes.

• But if it’s a slow Saturday with nothing pressing, and you still can’t get yourself moving, you might just be avoiding the discomfort of effort. That’s a push-through moment. And I can almost guarantee you’ll feel better 5 minutes into it.

3. Stop obsessing and zoom out 

What’s the bigger picture here? Remember - a few missed workouts don’t undo all your progress. Choosing to rest in the moment doesn’t mean you’re “giving up” or you’re a failure. It’s so easy to get caught in all-or-nothing thinking. But progress isn’t about checking every box every single day—it’s about showing up consistently over the long haul. Sometimes that means scaling back and doing what’s manageable. Other times, it means digging deep and pushing through discomfort.

4. Not all “excuses” are bad - learn from them

Here’s a truth bomb: Even if you are making an excuse, it’s not the end of the world. Everyone does it sometimes. The real question is: What can you learn from it?

Maybe your “excuse” is a sign you need better strategies for managing your energy. You’re plain ol’ bored with your workout routine. Your goals need to align better with your current reality. Instead of beating yourself up, use your “excuses” as data points, and then make a plan.

Let’s break all this down with a real-life example from Ashley, one of our Balanced Body members:

Scenario 1: When pushing through was the right call

A couple of weeks ago, Ashley popped into the Balanced Body Facebook group after a rough night of sleep. She was debating whether to skip her planned lift for the day—a full-body session with pull-ups, deadlifts, and push-ups. She admitted she felt drained and far from her best but didn’t want to push her workout off since she’d be traveling that weekend.

After some encouragement from the group, she decided to modify her plan instead of skipping it. She lowered her weights, increased her reps where it made sense, and focused on simply showing up. No pressure to crush it—just get it done.

The result? She left the gym feeling clear-headed and accomplished, knowing she’d made progress even on a tough day. It was a win that reminded her how powerful consistency is (and how much good sleep matters!). 

This was a textbook “push through” moment: her body was still capable, even though her motivation needed a little nudge.

Scenario 2: When rest was the best option

Fast forward to a tougher situation. Ashley was in the middle of a two-week course of heavy antibiotics, which had her exhausted and dealing with a bunch of frustrating side effects. She started her third lift of the week but realized minutes into her warm-up that her body wasn’t having it. Feeling down about missing the session, she shared her frustration with the group.

The response? Our community validated her feelings while also commending her for listening to her body. Rest wasn’t her giving up; it was her making the best decision for long-term consistency. Ashley decided to take the day off and focus on recovery, with the intention to try again later in the week. She also leaned into gentle movement when it felt right.

This was a case where pushing through could have done more harm than good, and prioritizing rest was the best move for Ashley.

How Balanced Body Is Different

This story also shows what makes Balanced Body different. In our Facebook group, you won’t find awkward prompts that get crickets or cringy fitness-bro advice that misses the mark. Here, real struggles—like Ashley’s—get real responses. Thoughtful, nuanced advice from women who get it, because they’re right there with you, navigating the same challenges.

It’s not the same as venting to your spouse or girlfriends who might always say, “Don’t worry about it, it’s fine,” (or worse, the dreaded “just suck it up!”). And it’s definitely better than keeping everything bottled up while your inner critic keeps chipping away at your self-esteem.

In our group, you’ll get support that’s empathetic but no-nonsense. We’ll help you make smart decisions, show up sustainably, and unlock what you’re truly capable of.

Final thought: it’s not about being perfect, it’s about being honest

Staying consistent with your fitness or health goals isn’t about forcing yourself through with sheer willpower 100% of the time. It’s about being honest with yourself - and not just by “should-ing” yourself into everything. Instead, start by practicing the skill of listening to your inner voice and evaluating what’s really behind your choices. Ask yourself:

• How will I feel afterward if I do the thing? How about if I skip it? 

• What else is going on in my life right now? Am I just avoiding discomfort, or am I truly depleted?

At first, tuning into your inner voice might feel awkward —like working a muscle you haven’t used in a while. But with practice, your instincts will sharpen. Over time, you’ll get better at recognizing when to push through and when to pull back—without the self-criticism. And eventually, making choices that truly serve you with where you’re at in the moment will feel natural, grounded, and aligned with your bigger picture.

Stop Overthinking. Start Thriving. The Balanced Body Project helps you cut through the noise, trust yourself, and show up in ways that work for you so you can achieve sustainable fat loss and keep a consistent fitness routine no matter what life throws at you. Learn more about The Balanced Body Project here.