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It's Not You, It's Biology: Why We’re Wired to Avoid Exercise

Writer's picture: Dibs Barisic ŠpremDibs Barisic Šprem

Ever feel like working out is an uphill battle you’re constantly losing? Maybe you're the type of person who wants to exercise regularly, but when the time comes, your body is telling you to stay put, eat something sweet, and binge your favorite show. Well, guess what? It’s not a personal failing, and you’re definitely not alone. In fact, it’s not even a fault—it’s evolution.


Biologically speaking, our bodies are programmed to prioritize survival, and believe it or not, that means doing as little unnecessary physical exertion as possible. So when you feel resistance to hard workouts or the thought of passing up a chocolate biscuit in favor of broccoli, it's not a lack of willpower or motivation. It’s just your body doing what it has been programmed to do for thousands of years. Let’s dive into the science of why this happens—and how understanding it can help you push past those instincts to get the results you want.



Coach Dibs is at the top of a pull up at an outdoor gym. They are facing away from the camera.


Evolution Is All About Energy Efficiency


From an evolutionary standpoint, humans were designed to conserve energy to survive. We’re wired to seek out the most efficient ways to store energy (like in the form of fat) because historically, food wasn’t as plentiful as it is now. Think about it: if you were a hunter-gatherer, food was scarce, and your body had to be ready for the next meal or threat. The goal was to consume as much energy as possible when you had access to food and to conserve that energy when food wasn’t available.


In this context, broccoli makes no sense when there’s chocolate in front of you. Why? Because our bodies have evolved to seek out calorie-dense foods that provide more energy (which is why we love sugary, fatty foods). At the same time, burning calories unnecessarily—like through strenuous exercise—would have been considered wasteful. After all, you needed that energy to flee predators or chase down your next meal.



a tiger hunts a pack of deer by a lake


So, when your body tells you to skip the gym or grab that cookie instead of a healthier option, it's not laziness—it's biology. Your body is trying to protect you from what it perceives as wasting valuable energy.


Why Exercise Feels Like a Struggle


Let’s get one thing straight: Exercise wasn’t always something humans did for fun or health. Physical activity was a matter of survival—running from danger, hunting for food, carrying things from point A to point B. So it makes sense that our brains have evolved to make movement as efficient as possible. Efficiency in movement means using as little energy as you can to get the job done. This instinct is why you might find yourself unconsciously "cheating" during exercises—swinging weights instead of lifting them slowly or letting gravity do most of the work on the way down.


Every time you do a workout, especially a challenging one, your brain is telling your body to take shortcuts to conserve energy. It tries to recruit as many muscles as possible to move a weight, uses momentum to get through the difficult parts of a movement, and “rests” during the eccentric (lowering) portion of a lift. These shortcuts may feel good, but they undermine the effectiveness of your workout. Less muscle engagement means fewer gains and more strain on your joints.


It’s no wonder working out feels so hard! You’re literally going against millions of years of evolutionary wiring. But here’s where things get interesting—by understanding this, you can actually use it to your advantage.

Overcoming Evolution: Mindful Movement for Maximum Gains


Knowing that your body is wired to resist effort doesn't mean you're doomed to hate exercise forever. It just means that you'll need to outsmart your instincts. This is where good exercise technique comes into play. When you're doing resistance training, for example, the goal isn’t just to move the weight from point A to point B as quickly as possible—it’s to do so with control, precision, and with the right muscles working.



coach Dibs holds a body weight row under a concrete ping pong table


Take the concept of controlled tension: Instead of letting your instincts take over and swinging the weight, mindful exercise means resisting that urge. You maintain muscle tension throughout the entire movement, both on the way up (concentric) and on the way down (eccentric). This not only makes the workout more efficient, but it also ensures that you’re working the muscles you want to target.


A well-trained coach helps guide you through these movements by focusing on form and technique. We’re the ones who remind you to slow down, control the motion, and feel the muscles working rather than just getting through the reps. In this way, a coach helps you override your brain’s instinct to conserve energy and ensures that each rep is productive.


Why It’s Hard to Push Through A Workout


As you might guess, our resistance to burning energy doesn’t just affect our workouts—it also impacts how we recover and how we view physical activity in general. As we get more tired during a workout, the temptation to give in to shortcuts increases. When you're pushing yourself to get through a challenging set or go the extra mile on a run, you’re essentially fighting against your body’s natural urge to take it easy.


Even people who love working out experience this resistance. That’s why so many people rely on the external motivation of a class, a coach, or even a workout buddy. Having someone there to hold you accountable and push you past your comfort zone can help you overcome that biological urge to quit early.


Turning the Tables: How to Use This Knowledge to Motivate Yourself


Once you understand why you feel the way you do about exercise, you can start working with your body rather than against it. You’re not lazy or unmotivated—you’re just human! And that’s where the magic happens.


Instead of seeing your instincts as something to fight, use them to your advantage. Recognize when your body is trying to conserve energy, and consciously make the choice to push through it, knowing that each rep is a small victory against thousands of years of programming.


Start small, and focus on consistency rather than perfection. Every time you exercise, you’re retraining your brain and body to adapt to this modern world where survival doesn’t hinge on conserving energy but on improving health and longevity.


It’s a Battle You Can Win


It’s completely normal to feel resistance to working out, and now you know why. Evolution has hard-wired us to save energy and seek comfort, but by understanding this, you can take control. Whether it’s focusing on form during your workouts, leaning on a coach for support, or simply staying mindful of your body’s instincts, you can push through that resistance and start making progress.


The key to success? Patience and persistence.


Remember, you’re fighting against thousands of years of biology, but every time you choose to exercise and fuel your body with long lasting energy, you’re one step closer to winning that battle.

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