It’s PE day again… and if you’re searching “how to get out of PE lessons”, you’re probably not just being lazy. Sometimes you’re genuinely unwell, injured, on your period, anxious or you just can’t face a public changing room situation (been there, it’s brutal).
And if PE dread is part of a bigger “everything feels a bit much” phase, this might help too – how to stop feeling overwhelmed.
This post covers legit reasons a school will accept, what to say to your teacher without making it awkward and a copy-paste note template for parents/guardians.
No fake limps. No “get out of it without getting caught” stuff. Just the sensible route that actually keeps you out of trouble.
Legit reasons to be excused from PE (that schools usually accept)
Let’s face it, we’ve all had days where the thought of running around in the cold or attempting gymnastics is just too much.
Here are five classic excuses that might get you off the hook, just be prepared to commit to the act if you want to pull them off!
1) Injury (sprain, strain, back pain, recovering from a fall)
If something hurts, PE can make it worse. A teacher doesn’t need a dramatic story – they need a clear sentence:
“I’ve got pain in my ankle/knee/back and I can’t run or jump today.”
If it’s ongoing, a parent note (or medical advice if needed) helps.
2) Period pain, heavy periods, migraines or low iron symptoms
This is real life, not a character flaw. A simple line works:
“I’m on my period and I’ve got cramps / feel faint – I can’t do PE today.”
If a student prefers to speak to a female staff member, that’s completely reasonable.
3) Feeling unwell (cold/flu symptoms, stomach issues, dizziness)
If you’re nauseous, dizzy or feverish, PE is the last place you should be. Most schools would rather you sit out than risk you getting worse (or fainting mid-lesson).
4) Anxiety, panic, or stress (especially around changing rooms)
This is a big one and it’s often why people search this in the first place. If PE triggers anxiety, the goal isn’t to “get away with it” – it’s to get support.
What to say: “I’m feeling anxious and I need a quieter alternative today.”
Even if you still attend the lesson, schools can often offer a modified role (timekeeping, scoring, walking instead of running).
5) Medical conditions (asthma flare-ups, joint issues, recovery, etc.)
This is where schools usually want a bit more detail on limitations (not a full medical history):
“No running / no contact / low-intensity only.”
That’s enough for a PE teacher to adjust things safely.
Remember: These excuses might help you skip the odd lesson, but overusing them or getting caught could lead to serious repercussions.
So, use them wisely and maybe start practising your hockey skills in case you have to face the field after all!
PE Excuse Note Template (Parent/Guardian)
[Date]
Dear [Teacher’s Name],
Please excuse [Child’s Name] from PE today due to [reason: illness/injury/period pain/anxiety/medical symptoms]. They are able to [sit out / do low-impact activity / help with scoring/timekeeping] if appropriate.
Thank you for your understanding.
Kind regards,
[Parent/Guardian Name]
(That one line about what they can do is gold – it makes the note feel reasonable, not “get me out of everything forever”.)
What NOT to do (because it makes life harder)
I get it, when you’re desperate to skip PE, it’s tempting to go full drama. But anything that involves pretending, exaggerating or getting someone else to cover for you usually backfires (and teachers have heard it all before).
Instead, keep it simple and honest:
- Don’t invent an injury or “act” your way through the day
- Don’t try to forge a note or copy a signature (it’s not worth the fallout)
- Don’t over-explain – a calm, clear sentence works better than a whole speech
- Do ask for a reasonable alternative (timekeeping, walking, helping set up equipment)
If PE is genuinely stressing you out, the goal isn’t to “get away with it” – it’s to get support so you’re not dreading that lesson every week.
Wrapping up how to get out of PE lessons (without making it worse)
Yes, the classic excuses might work once in a while… but they’re not a long-term plan. If you’re dreading PE, it’s usually easier to deal with the reason than keep faking it.
Instead of pretending you’re ill, try a “middle option”: ask to take part in a lighter way (scorekeeper, warm-up only, walking instead of running, or helping set up equipment). Teachers usually prefer that to total refusal, and it keeps you out of trouble.
If it’s a recurring issue (every week, or certain activities), that’s a sign you need support, not another excuse. Speak to your form tutor/head of year, ask a parent/carer to email in, or check if the school nurse can help put a simple plan in place.
And if PE dread is part of a bigger stress/overwhelm thing, these quick resets can help: Quick ways to find calm on busy days and Brain dump for anxiety.
These ways are really practical. But I thing kids should take the chances and learn from PE lessons too. But it can be really annoying if you have some other passions. I am Patricia from Thefanart Blog website.
These are interesting ways, I don’t think I wanted to leave before but this will help people who want. Thank you for sharing!
Thank you! These are certainly the basic excuses to use when getting out of PE – not that I am condoning using them. Kids forget, if they are doing PE, they aren’t in a lesson…
Hahaha… very funny post. I wish someone had wrote a post on how to get out of home science class~ a subject I don’t like back in high school 😛
LOL! For me it was the sciences too! Oddly enough, I loved PE! Thank you for dropping by!
It seems like I am the lucky one here, as I just loved PE and never had to use any excuses, never mind the circumstances. I would happily go out at any time, any day to do PE. Thank you for sharing at SeniorSalonPitStop #257 Tweeted this one.
I loved PE too, but you would be surprised at how many people read this post, there are a lot that do not!
Thank you for having me and for tweeting! 🙂 x
Our classes were always indoors so weather was not a problem but I don’t think a child should be forced to take phys-ed. It should be their choice. Children can get enough exercise during the school day if they’re permitted a recess break. Thanks so much for linking up at the #UnlimitedLinkParty 108.
PE is definitely one of those – you love it or you hate it, but it is great for teamwork! Thank you for having me! 🙂 x
I’m proud to say that I managed to blag my way out of PE for my entire last year of seconday school. I had “a clarinet lesson” or some other thing and would sneak off to the library to read the encyclopaedias… I’m not even joking; I was that much of a geek.
Thanks for linking up with the #WeekendBlogHop!
Ha ha ha you total geek! I cannot believe they would have ever been annoyed with you if they had known what you were doing! Clarinet lesson’s… a fantastic excuse!
Funny story and that’s one smart mother! I love PE because it’s the only subject you don’t have to study for LOL.
Ha ha ha, actually that is a really good call!! You don’t need to study for PE… why did we never consider that when younger?! 🙂
PE is fun because finally we get out of classroom.. ah.. how I miss those times! I bet my mum will help me write a letter ..
Indeed… for us it was a chance to get out and potentially see the boys… all girls school unfortunately 🙁
I enjoy P.E. class when I was still in grade school up to high school but hate it during my college days.
College gym and basketball days I loved – just hockey and swimming I couldn’t be bothered with. Would do anything to go back to those days though!
I personally write excuse notes for my daughter, when the weather is too cold outside I don’t let her go to school, for example. It doesn’t hurt to skip some classes from time to time.
Duvet days are required sometimes in order to recharge batteries for sure!
I love P.E , it was fun to me. I really miss those days.
I miss the days when I didn’t have any worries in life or responsibilities… if only we could rewind time!
I think PE lessons are great for the mind and body. You really shouldn’t be skipping them.
I guess there are just some days when you really can’t be bothered – but to ask your mum… rookie mistake for sure!
Since I went to boarding schools, l couldn’t fake a note from my parents. It is a funny story though.
Ohhh, yes, you couldn’t get away with it in that case!
Haha, as a teacher, I’m familiar with children who try to get our of PE. It’s not recommended though.. it’s so good for you!
Ha ha ha I expect you have seen it all! I had perfected my mum’s signature, just not her handwriting!
PE is so fun and since I like the outdoors, I always look forward to it. I guess it’s really hard to do excuse letters.
Some people are more sporty some people aren’t… she will definitely have learned her lesson!
This is quite fun to read. I always enjoy PE class so never have the urged to get the excuse letter.
Thanks so much! I was chuckling when I read the article, reminded me of my school days!
P.E and I had this love hate relationship going on. In some days I appreciated the workout, in others, I simply wanted to do what the girl did.
What she did was very brave, my mum would never have written a note for me… hence why I wrote my own when required. I did own up to my mum though… she had an inclining 😉
Well I used to like PE! So I didn’t pester anyone for any letters!
Our teenagers try it on, and they just don’t realise we’re already 3 steps and 30 years ahead of them 😀
Count me in, for I can’t even recall how many times did my late father wrote an excuse letter so I can intentionally skip my PE class. Who in his proper mind would require boys to do sewing stuff as PE class where there is gardening for us to enjoy.
That sounds really random! Sewing? Really? No wonder you wanted to get out of that class – mind you, I would have done anything to get out of Home Ed too!
Whahaha! That’s what she get for trying to involve her mom. heehee.
I got away from our C.A.T. training back in high school, but I didn’t do it on purpose. I just fainted on the first day of training, I was told to just help in the medic since, haha.
I know – serves her right! I would never have asked my mum! Oh no, that is one way to sit it out I guess!x
Haha… There were two extreme period of my time. When I was really fit, i love PE lessons. And when I wasn’t, I hate PE lessons because it’s a lot of running under hot sun~
Keep healthy and she’ll be happy!
It was great to get out of the classroom and out onto the playing fields – loved the summer where we were outside as opposed to inside.
I love PE when I’m in High School but after I went to college…. Everything changes..
The college I went to didn’t really offer PE but we did all have the use of a gym in the city centre so would go down there and play basketball – certainly fitter now than I was when I was younger!
Deducting the cold weather, I guess PE lesson would be something to look forward? I mean, exercise is really good for everyone what..
You would have thought! Our PE teachers at school were like dictators! I assume the girl in the article would have it easier these days – we had to parade around in tshirts and pants… and leotards!!!
That letter’s hilarious and quite tricky, lol.
PE was not really my thing because I was scared of getting injured and getting wounds ( eventually scars ). And, that’s why I got so involved in other school activities such as the student council, writing for the school org, school plays, and practically anything that isn’t so sporty. I was a cheerdancer though – does that even count?
Absolutely it counts – have you seen how fit cheerleaders are?!
The letter is definitely super funny, I can only imagine the teacher’s face when he read it!!
I read about this too, next time she’ll learn to write her own notes! I always like P.E but I did have weekly ‘time of the month’ issues when having to swimming at school 🙂
There were definitely a few occasions where I stated I had forgotten my swimming kit too! 😉 Ha ha… those were the days! Indeed, I only hope she has learned from her mistake! 😉