Why I Quiet Quit the Gym (and Built a Workout System That Actually Works for Me)

Self-care through stress management, nutrition, and movement is vital when you’re trying to show up to work and give it your all. But let’s be honest, life doesn’t always make it easy. Especially if you’re juggling ADHD, parenting, and the general chaos of adulting.

I’ve signed up for more gyms than I can count (gets expensive). I tried the 5 a.m. workouts (that was miserable), at-home programs (I forgot), and even that thing where you go super hard for a few weeks until… well, you just don’t. Every time the routine got boring or hard to fit in, I’d taper off and lose progress. I basically quiet quit my own workout.

Eventually, I did what I always do when life gets chaotic: I built a system.

My System Isn’t Fancy, But It Works (and it's cheap).

No, I’m not trying to be a bodybuilder or a fitness influencer. I’m just trying to maintain muscle mass, feel stronger, and stay consistent without burning out or needing to start over every month.

And honestly? It’s working. I’m lifting heavier weights than I ever have before. I feel good. And I built it all around my real life.

Here’s how.

1. Anchor It to Something You Already Do

I lift weights twice a week. Sometimes once if life gets messy, and my system allows for that without guilt.

Here’s the trick: I anchor my workout to an existing routine.

I have a work meeting every Monday and Friday at 10:30 AM, where I mostly just listen. So I made that my workout time. When 10:30 hits, I already have coffee in me, I’m awake, and I know it’s go-time.

This simple habit cue, “meeting time = movement time”, helps me stay consistent without needing willpower every time.

2. Be Flexible About What You Do

I don’t follow a strict plan. At 10:30, I start moving and aim for 2–3 sets of 4–5 exercises. I have a list of strength exercises I actually enjoy, grouped by muscle group. I just pick the ones I’m in the mood for that day.

Once I start, I often go longer than 30 minutes. Sometimes I water plants between sets, grab a snack, stretch, it’s my space and my rhythm.

And I don’t count reps. A “set” ends when I can’t maintain good form. Whether that’s 6 reps or 20 depends on the weight. Pro tip: heavier weights = less time. Go big (safely).

3. Only Do What You Don’t Hate

This one’s huge: don’t force exercises you hate.

Hate sit-ups? Skip them. There are tons of other core exercises. Prefer compound moves that work multiple muscles at once? Me too. Do what makes you feel powerful, not punished.

4. Rethink Cardio

I despise treadmills. Even with coaches yelling motivational things in my earbuds, still hate it. Tried HIIT, bikes, ellipticals… meh. All of it bored me.

So I quit trying to force cardio and started looking for ways to just move more in life.

• I mow the lawn.

• I go for a walk when I’m bored.

• I do heavy gardening.

• I stretch or pace during work breaks.

Anything to get away from my desk. Especially with ADHD, movement helps reset the brain, and it doesn’t need to be a sweaty, structured event.

My Current Strength Routine (The Only One That’s Ever Stuck)

I started with 8-lb dumbbells and now use 10s and 12s. Some days I could go heavier, but let’s be real, weights are expensive, so I don't have a set of 15s yet.

Here’s what I do:

• Two strength training sessions per week

• Each session includes 4–5 exercises I feel like doing

• I go until muscle fatigue, not some arbitrary rep count

• That’s it

Final Thoughts

Don’t fall for every “30-day challenge” or rigid routine that promises transformation.

Start small. And don’t skip strength training, it’s your best friend for energy, metabolism, and longevity.

Reminders:

• 🏋️ Strength training is your friend

• 🎯 Anchor your workout to a real part of your weekly routine

• 🔄 Pick exercises you like and rotate them by muscle group

• 😌 Flexibility > rigidity

• 🚶 Movement can happen in daily life, not just the gym

My Plan: (Just pick 1-2 from each category, and you're good to go).

Core / Abs / Stability

• Renegade Rows (replaces plank)

• Bird Dog

• Dead Bug

• Russian Twists

• Bicycle Crunches

• Woodchopper (twisting core + shoulders with a dumbbell)

Upper Body – Push (Chest, Shoulders, Triceps)

• Overhead Lift

• Bench Press

• Dumbbell Thruster

Upper Body – Pull (Back, Biceps)

• Bent Over Row

• Renegade Row (also here, since it pulls)

• Woodchopper (engages some lats and rear delts)

Lower Body – Glutes, Quads, Hamstrings

• Dumbbell Thruster (squat + press)

• Goblet Squat

• Weighted Bridge Raise

• Alternating Side Lunges

• Deadlift (Romanian style with dumbbells)

• Calf Raises - Great for at your desk!

Full-Body or Multi-Plane Movements (My Favs! I try to do these if I can)

• Y-sit (also counts here for core & posture)

• Bird Dog (balance + coordination)

• Dead Bug (stability + control)

• Renegade Row (core + upper + coordination)

• Dumbbell Thruster (legs + shoulders + cardio)