Some Days I Struggle Too: Mental Health and the Gym

You know I'm a personal trainer.

The kind who talks about motivation, resilience, and the power of moving your body.

You also know I live with mental health challenges.

And some days, I struggle too.

This isn't about toxic positivity or pretending exercise fixes everything. This is about honesty. About meeting yourself where you are. About learning to care for your body when your brain feels like it's working against you.

If you've experienced burnout from pushing too hard—or watched your fitness routine collapse when mental health declined—you'll relate to my story of rebuilding my relationship with exercise after burnout. Sometimes the struggle isn't about motivation; it's about recovery.

This is for anyone who's ever wondered:

• "How do I exercise when I'm mentally exhausted?"

• "Why do I feel guilty for missing workouts?"

• "Can fitness and mental health actually work together?"

The Myth of the Always-Motivated Trainer

Here's what people assume about personal trainers: we're always energised, always ready for early mornings and green smoothies, always grinning while lifting heavy things.

The reality?

Many of us quietly navigate anxiety, depression, ADHD, and other challenges. My own journey with late diagnosis and mental health has shaped everything about how I approach fitness—both for myself and for my clients.

For me, some days look like dragging myself out of bed, feeling anxious or emotionally flat, wanting nothing to do with training.

If I feel that way with all my knowledge, access, and experience, of course you might feel that way too.

Remember these three things:

• You are not alone

• You are not lazy

• You are not failing

When Personal Trainers Struggle Too

I've had days where putting on gym clothes felt mountainous. Days where facing people, noise, and mirrors was overwhelming. Days where Rejection Sensitive Dysphoria made the thought of being seen in the gym emotionally unbearable; worried someone would judge how I looked or moved.

That's the reality behind the Instagram posts and workout routines.

What Actually Helps (and What Doesn't)

Let's be real: telling someone with depression to "just go for a run" can feel insulting. Sometimes we don't need cheerleading; we need compassion and a realistic plan.

Here are strategies I use with myself and clients navigating anxiety, depression, burnout, or chronic stress:

1. Lower the Barrier to Entry

When a full workout feels overwhelming, scale it down drastically:

• Get dressed in activewear. That's it.

• Do 5 minutes of stretching in your kitchen

• Walk around the block (not a 10k hike)

• Choose one exercise, one set

The win is showing up for yourself, not crushing a workout. In fact, when you're struggling with mental health, victories look completely different—and they all count just as much as any PR or weight loss.

2. Build Flexible Routines, Not Rigid Schedules

Mental health doesn't follow a calendar. Create routines that bend without breaking:

Instead of: "Cardio Monday, strength Wednesday, yoga Friday" Try: "I move my body three times this week, however that looks"

Instead of: "6 AM workout every day" Try: "Morning movement if I sleep well, evening walk if not"

Routines should support you, not become another source of failure.

And when even flexible routines feel impossible? Read How to Stay Motivated Without Motivation for strategies that work when your brain refuses to cooperate.

3. Manage Sensory Overwhelm

If you're neurodivergent or sensitive to stimulation, gyms can be a lot. The music, lights, people, smells—it's overwhelming.

What helps:

• Noise-cancelling headphones or loop earplugs

• Off-peak hours (mid-morning, early afternoon)

• Comfortable, familiar clothes

• A clear plan so you're not making decisions while overstimulated

Timing matters too. Finding quiet gym times can be the difference between a manageable session and complete sensory overload. Going when it's quiet isn't 'avoiding' people—it's being strategic about your environment.

You're allowed to curate your environment. You don't have to 'tough it out.' For comprehensive strategies, check out the Sensory-Friendly Fitness resource—it covers everything from clothing choices to equipment modifications.

For more on how neurodivergence impacts fitness—and how to work with your brain instead of against it—read the Ultimate Guide to Neurodivergent Fitness. Understanding your specific needs isn't optional; it's essential.

Need a program that already accounts for sensory needs?

The Sensory-Safe Strength System is an 8-week gym program designed specifically for anxious people. Every workout includes sensory accommodations, clear instructions, and flexibility for mental health fluctuations. Just £27.

4. Use Movement as a Tool, Not a Cure

First, let's be clear: ditching the 'no pain, no gain' mentality is essential when navigating mental health. The idea that you need to suffer to see results is not only wrong—it's actively harmful when you're already struggling.

Exercise can improve mood, energy, and sleep—the mental and physical benefits of being active are real and research-backed. But it won't erase trauma, replace therapy, or cure mental health conditions.

Think of movement as one tool in your mental health kit, alongside rest, medication (if applicable), therapy, journaling, and connection.

Some weeks, movement keeps you grounded. Other weeks, rest is the most radical self-care. Both are valid. Some days, recognising you need rest more than structure can be a win. Like the time I walked into a hotel gym on holiday and realised my body was asking for rest, not another workout. That choice supported my progress, not sabotaged it.

5. Find Your People

Isolation feeds shame. Connection lessens it.

This is why I speak openly about mental health, why I created Not So Typical Fitness; to build a space where you don't have to pretend you're okay to belong.

If you're not ready to share publicly, that's fine.

But try opening up to at least one safe person. It makes the weight a little lighter.

A problem shared is a problem halved.

The Bottom Line

I'm not here to tell you to get up and "crush it." I'm here to say I see you. I've been there.

On tough days, I still catch myself spiraling—wondering if I'm 'good enough' as a trainer, replaying conversations, catastrophising tiny mistakes. That's Rejection Sensitive Dysphoria showing up. Naming it helps: 'This is RSD talking, not reality.' It doesn't eliminate the feeling, but it creates space between the feeling and my response.

Movement can be a soft, supportive space when we remove the pressure and focus on care. Fitness isn't reserved for the mentally well—it belongs to you too.

However you're feeling today, you're worthy of care. You're allowed to take up space in a gym. You're doing your best, and that's more than enough.

Want support that actually gets it? I offer 1:1 personal training (at the gym, at home or online) and beginner-friendly classes at JD Gyms in Wolverhampton for people navigating mental health and fitness.

If anxiety is your biggest barrier right now, the Overcome Gym Anxiety resource breaks down practical strategies for managing fear, overwhelm, and judgment.

Not ready yet? Join the free Not So Typical Fitness community on Heartbeat; no pressure, just connection.