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As fitness has evolved from a private health choice into a cultural identity — and in some cases, a competitive sport or performance — more people are quietly struggling with emotional burnout from the very routines meant to help them thrive.
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The hidden pressure to perform fitness
Modern fitness culture doesn’t just reward movement; it often demands perfection. From “before and after” transformations to Instagrammed gym selfies and high-performance metrics tracked by smartwatches, fitness is now tied up with achievement, appearance, and discipline. The lines between self-care and Self-Punishment have become blurry.
This pressure is especially high for those who internalise the idea that missing a workout means failure or lack of willpower. Fitness influencers — however well-meaning — often share curated, hyper-motivated routines that don’t reflect everyday struggles like fatigue, fluctuating moods, family demands, or chronic illness. For people trying to establish a balanced lifestyle, this portrayal can feel not only unrealistic, but emotionally exhausting.
The result? An increasing number of people report feelings of guilt, anxiety, or shame about their fitness routines. Some push through despite injuries or fatigue, while others fall into cycles of starting over repeatedly, believing they just “lack discipline.” In truth, many are not failing at fitness — they’re burning out from an emotionally unsustainable relationship with it.
The overwhelming information overload
Adding fuel to the burnout fire is the sheer volume of information online. Search for a workout plan or fitness advice, and you’ll find an endless scroll of conflicting strategies, expert opinions, and sponsored content. Should you be doing fasted cardio or strength training? Is 10 minutes enough? What about cold plunges, collagen, or high-altitude masks?
This noise becomes a double-edged sword: more access to knowledge, but also more confusion and decision fatigue. Many people fall into “paralysis by analysis,” trying to decipher which fitness trend is right for them — only to give up or switch strategies constantly. Social media, while an inspiration for some, amplifies the pressure. Seeing friends and influencers post daily runs, PRs (personal records), or photos in sportswear can make a person feel left behind or like they’re not doing enough — even if they’re already pushing hard.
For those with perfectionist tendencies or low self-esteem, this overwhelm is more than irritating; it becomes deeply demotivating. Even rest days — which are crucial for recovery — can trigger guilt if the digital world suggests you should always be “grinding.”
Another overlooked emotional stressor is how fitness is moralised in today’s culture. Phrases like “no pain, no gain” or “earn your food” frame exercise as a debt to be paid rather than a celebration of strength or function. Fitness becomes transactional — not something done out of joy, but out of fear of gaining weight, losing muscle, or being perceived as lazy.
This mindset can lead to obsessive behaviours, Such As Overtraining, exercise addiction, or disordered eating. People begin to attach their self-worth to how frequently or intensely they work out. When injury, illness, or life responsibilities interfere, it doesn’t just derail a routine — it undermines a person's self-identity.
Rebuilding a healthy relationship with fitness
So how can someone recover from emotional burnout and reconnect with movement in a healthier way?
1. Redefine what counts as fitness. Walking your dog, stretching after work, dancing in your kitchen — these all count. Movement doesn’t need to be structured or intense to be beneficial. Embrace a wider, more compassionate definition of exercise.
2. Curate your online environment. Unfollow accounts that promote shame, guilt, or rigid standards. Instead, seek creators who share authentic, inclusive, and body-positive messages. Use tools like “quiet mode” or screen time limits to protect your mental space.
3. Tune into your body, not the algorithm. Listen to internal cues — energy levels, mood, sleep quality — instead of external metrics. Some days call for rest, not a PR. Learning to self-regulate fosters trust and long-term sustainability.
4. Make space for joy, not just progress. Remember why you started moving in the first place. Was it to feel stronger? More alive? Social? Reconnect with those motivations. Join a dance class, hike with friends, or do yoga in the sun — not because it burns calories, but because it brings joy.
5. Set boundaries around fitness goals Goals are useful, but only when they serve your wellbeing — not control it. It’s okay to train for a 5K or aim to lift heavier weights, but not at the cost of sleep, peace of mind, or self-worth.
It’s okay to step back
Fitness should support your life — not become a source of constant stress. If your workout routine is leaving you emotionally depleted, unmotivated, or anxious, that’s not failure. It’s your body and mind asking for something different. A Slower Pace, more rest, or simply a shift in mindset.
Stepping back doesn’t mean giving up; it means reclaiming fitness as something that adds to your life, not something that defines your value. And in a world that’s constantly telling us to do more, the bravest thing we can sometimes do — is less.
Issued on GQ South Africa by Shannon Manuel | https://www.gq.co.za/culture/fitness/are-you-feeling-overwhelmed-and-mentally-exhausted-from-fitness-culture-fc643ece-d738-4d7f-92e8-6942c23ae5ad
