What to Do When You Fall Behind on Workouts

Falling behind on workouts happens to everyone — but it can feel especially defeating when you’re a mom navigating pregnancy, postpartum, or the ever-changing demands of life with young kids.

One missed workout turns into a skipped week, and suddenly you’re questioning your motivation, your progress, and whether you should even keep going. Sound familiar?

Here’s the truth: when you fall behind on workouts it doesn’t mean you’ve failed — and it definitely doesn’t mean you have to start over.

In this post, I’ll walk you through how to reset your mindset, create a more flexible fitness routine, and keep moving forward (even when life is life-ing hard).

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a pre and postnatal personal trainer. I am certified through the National Academy of Sports Medicine, with a specialization in pre+postnatal fitness through Pronatal fitness. I am a mom of two, and became interested in pre + postnatal fitness as I was going through my own pregnancy journey!

*Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program.

*Vibrant Mama Wellness, LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may earn a small commission for my endorsement, recommendation, testimonial, or link to any product or service from this website.

The Problem with “Perfect” Workout Programs and Why it’s Easy to Fall Behind on Workouts

Most cookie-cutter workout plans are built around one thing: a rigid timeline.
You’re supposed to complete X workouts per week for X weeks. So when life throws you off — whether it’s pregnancy symptoms, travel, or a sleepless baby — it feels like you’ve failed.

But you didn’t fail. The program just didn’t fit your real life.

That’s why I’m such a believer in an individualized approach, especially during pregnancy and postpartum. These are high-demand seasons where your energy, schedule, and capacity can change daily. Following a flexible plan that adapts to you is the key to long-term consistency.

Step One When You Fall Behind on Workouts: Reframe Your Mindset

This is where everything starts — and it’s the step most people skip.

Pregnancy: Your body is working overtime. Symptoms like nausea, fatigue, or pelvic discomfort can make working out feel impossible some days. That’s okay. Because the goal here isn’t to hit a PR — it’s to stay connected to your body, support the changes that are happening, and adjust as needed.

Postpartum: Your schedule revolves around naps, feeds, and unpredictable baby schedules. Therefore, remind yourself that this is a short season in the grand scheme of your fitness journey.

Think long-term: What can you do TODAY that will support your goals 6 months from now?
Short, consistent workouts often beat longer, inconsistent ones — especially when energy and time is limited.

Let go of the “all or nothing” mindset. Consistency over perfection is how you build a lifetime habit.

Step Two: Make Your Routine Work for You

Here are some of my favorite, practical strategies for moms navigating fitness in real life — not on a perfect schedule.

✅ Just Pick Up Where You Left Off

If you fell behind on workouts, don’t “start over.”
Don’t try to play catch-up. Don’t punish yourself. And definitely don’t feel guilty!
Instead, just open your plan or app and move to the next workout. Extend your 8-week program to 10 or 12 if you need to. It’s still working.

✅ Front-Load Your Week

Try to get in 1–2 workouts early in the week while motivation is high and schedules feel a little more predictable. This sets a solid tone and gives you buffer if the end of the week gets hectic.

✅ Work Out Earlier in the Day

Energy tends to dip — and chaos tends to rise — after 3pm. If possible, move your body earlier in the day, even if it’s just a walk or 10-minute circuit.

✅ Commit to Just 10 Minutes

If a full workout feels impossible, scale it back. You don’t need a perfect 60-minute session to make progress. I tell clients all the time: everything counts.

Start with 10 minutes and give yourself full credit for showing up. Sometimes you’ll keep going, sometimes not. But that tiny win builds trust in yourself — and that’s what keeps momentum going.

✅ Define Your Minimum Effective Dose

This concept changed my own postpartum journey. I learned this from Jessie Mundell in her Postnatal Fitness Specialist Academy and it is a powerful question:
What’s the minimum you can do in a week and still feel like you’re moving forward?

It might be:

• Two 10-minute strength sessions
• A daily stroller walk
• One full-body workout and one yoga flow

You can always do more. But defining your non-negotiable minimum helps you stay consistent without feeling burnt out or discouraged.

If you’ve fallen behind on workouts lately, you are not alone — and you are not off track. Life happens. Especially in motherhood.

What matters most is how you respond.
Not with guilt.
Not by starting over.
But by adjusting, recalibrating, and continuing forward.

The goal isn’t perfection.
The goal is progress — built on consistency, self-trust, and flexibility.

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Want expert guidance that meets you where you are?
I offer individualized prenatal and postpartum fitness coaching designed to support your goals and your real life. Learn more HERE or reach out to chat about what kind of support feels right for you.

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Disclaimer: This blog does not serve as medical advice. Please consult your medical provider before starting a new fitness routine. This blog is not intended to diagnose, treat, cure, or prevent any disease or condition.