From Fatigue to Fired Up: How to Exercise When You’re Tired All the Time

If you’ve ever thought, “I’m too tired to work out” – and that has become a bit of a repeating theme – please know you’re not alone. For many women, constant fatigue is part of everyday life. Hormonal changes, stress, poor sleep, nutrient deficiencies and the sheer mental load of modern life can leave you feeling like your energy tank is permanently on “low.” And the idea of exercise can feel yet another thing you have to fit in. But the right kind of movement doesn’t have to drain you – it can actually help to energise you (think of the post-workout high that you often hear about).

First, let’s release the guilt

If you’ve been skipping workouts because you’re exhausted, it doesn’t mean you’re undisciplined or “failing.” It means your body is sending you a message. Tiredness is a signal worth listening to. I’m not for one second suggesting you should push through pain or ignore warning signs; you should be working with your body, not against it. First you need to understand why you are tired – sometimes rest and recovery are exactly what your body needs.

Why movement can help – even when you’re tired

While rest is essential, gentle movement really can help. It increases blood flow, helps oxygen reach your cells and triggers the release of endorphins – all of which can give you a natural, steady lift in energy and mood. 

How do you choose the right kind of exercise for low-energy days?

When you’re feeling drained, it’s not the time for punishing HIIT classes or trying for a 10k PB. Instead, think “supportive, not depleting.” Start small and keep it simple.

Here are a few of my favourite low-impact, energy-friendly options:

• Strength circuits
  Focus on slow, controlled movements using bodyweight, resistance bands or dumbbells. Strength work stabilises joints, improves posture and reduces everyday fatigue over time. Even a 10 or 15 minute session will make a difference (plenty of these on the platform for you)
  
• Walking (especially outside)
  A short, steady-paced walk in the fresh air can reset your mood and rhythm without spiking stress hormones.
  
• Stretching or mobility flows
  Ten minutes of gentle stretching or yoga can loosen tension, improve circulation and send your nervous system the message: You can relax.
  

Listen, adapt, repeat

Your energy levels can change daily – sometimes hourly. If you set out to do a 20 minute circuit and you’re done at 10, that’s still a win. If you go for a walk and end up sitting on a park bench to watch the world go by, that’s a valid movement, too. Equally if you start that 20 minute, feel great at the end and have an urge to keep going, why not tack on a 10 minute core one too! 

Try thinking of exercise not as an obligation, but as a gentle energy boost – focus on what you feel your body needs at the moment.

A gentle reframe

Instead of asking, “Do I have the energy to do a workout?” try asking: “What kind of exercise would give me a boost right now?”

That shift turns exercise from something you “should” do into something you want to do – because it makes you feel great.

So what’s the bottom line? Movement can be medicine for fatigue, but only if it’s done in harmony with your current energy and needs. Start small, stay focussed and celebrate every bit of movement you do. The goal isn’t to burn out – it’s to build yourself back up. And always listen to recovery – hydration, nutrition, and sleep are as essential as the workouts themselves.

As always, any questions, please do get in touch.

Caroline x