Some days, when I’m working out, I feel like I can go forever. Lift heavier weight, do more reps, last longer. And other days, I’m struggling with lower weights. What’s going on? Have I lost some of my endurance? Some muscle?
Fortunately, a less than stellar workout probably doesn’t mean you’ve lost some of your hard-earned rewards in the form of muscle or endurance. It takes about 2 months of not working out before you lose muscle/strength. So what’s the reason for the somewhat sluggish feeling we sometimes get when performing our normal workout?
There could be many reasons why a workout just doesn’t feel up to par on any given day.
Possibility number one: Water is King. Studies have shown that working out in a dehydrated state will result in inferior results. In addition to decreased results, working out while dehydrated can cause headaches, dizziness, low blood sugar, low blood pressure and nausea. Water is critical for so many functions within our bodies. Of particular interest to your workout routine, it regulates body temperature to prevent overheating, lubricates joints and muscles, maintains blood pressure, improves circulation, transports nutrients and oxygen throughout your body, prevents fatigue, and encourages sweating. So drink up before, during, and after your sweat session.
Nutrition is also important. Glycogen is the fuel source your muscles use for strenuous activity. Your muscles can only store so much glycogen, so it must be replenished in the form of carbohydrates. The most popular thinking is that you should fuel up one to three hours before your workout with healthy carbs (sweet potatoes, whole grains, fruits and vegetables), and then refuel with some protein within an hour post-workout. A study from the Journal of Strength and Conditioning found that athletes who limited their carb intake for two days to create a glycogen depletion displayed a significant decrease in the number of reps they could perform compared to their normal routine.
If you’re fasting, It’s okay to work out while fasting, but maybe until your body adjusts, you should stick to workouts that fall during your eating window. In particular, if you’re doing an intense workout, or a heavy weight lifting workout, try to do it following some carb intake, as opposed to deep into your fasting state.
In addition to carbs, vitamins and minerals play an important role in workout success. Thiamin, Niacin, and vitamins C and D prevent muscle breakdown, transport oxygen throughout the body, and can aid in muscle recovery. B vitamins, in particular, are important in your workouts as they convert carbs to energy. a lack of B vitamins can interfere with muscle performance and increase fatigue and likelihood of injury.
Sleep Quantity-Sleep is so important to all aspects of our health, but in particular, to our workouts. Research has shown that adequate sleep (aim for 8 hours a night) in athletes equates to faster results, better reaction times, ability to lift more weight, and more accuracy in performance. Lack of sleep will also make it harder to build strength and muscle mass because sleep is when growth hormones are released to repair and restore (build) muscle as well as when glycogen is replenished after being depleted from exercise. On a more obvious note, being fatigued will cause you to give up, or fail to complete your goal weight or number of repetitions during a workout.
Stress levels-Stress saps resources from your body and will leave you feeling tired and rundown. Not good for workouts. Stress can also lead to less focus and muscle tension, both of which can increase your risk of injury. While relieving stress is easier said than done, try getting more sleep, or try meditation. In addition, taking more rest between workouts may help. (Read on!)
Overtraining/Lack of rest time between workouts: The most popular theory is to wait 48 hours between body part workouts. Some experts feel that abdominals do not need the same amount of rest as your other muscle groups. The belief is that abs recover faster, so if you’re hoping to work your abs as much as possible, aim for every other day at the most. But for all of your different muscles, do not think of your rest time as being unproductive! This is when the magic happens. While your muscles are resting fibroblasts repair the tears in the muscles that were caused by exercise, helping the tissue heal, grow, and get stronger. In addition glycogen that was depleted during your workout is replenished while you rest. Lack of adequate rest periods can result in overtraining, and you may see your results decline. Overtraining can also endanger your health by suppressing immune function. Give your body the rest it needs to meet your goals.
Mood- A bad mood can lead to a bad workout, or worse–no workout. You may have lower motivation, or a fatigued feeling. But if you’re feeling down or blue, don’t skip your workout. The evidence is clear that one of the best mood busters is exercise, which can actually help you to feel better, both by releasing mood improving endorphins, and by making you feel good about yourself and happy that you’ve stayed on track for meeting your goal of staying healthier. If you still are finding excuses to skip, commit to something, even if its a short workout. Or, make an appointment to meet friends for some exercise so you aren’t tempted to cancel.
Training partners- a good training partner can decrease the likelihood you’ll back out of a workout. They can encourage you with words, motivate you to keep going by pushing through together, and helping you to know when to take it to the next level. They may even offer safety by spotting during a weight increase or trying a new move. Unfortunately, the opposite is also true. If your partner is frequently late, or negative, their presence may be more harmful than helpful. Even being too chatty can sabotage your workouts. If you have a partner who doesn’t push you and never encourages or supports you, it may be time to move on.
Warmup/preworkout-A warmup will get your body temperature up and increase blood flow to your muscles, as well as preparing your heart for a workout, so when you’re ready to really get into the workout, you may already have a head start, making your workout more productive. A warmup can also reduce risk of injury and soreness, and increase your flexibility and range of motion, improving the feel and quality of your workout. Lastly, a warmup can help you mentally prepare for the workout to come. We all know the hardest part is getting started, so if you start with a lighter warmup, you’ll energize and motivate yourself to give your best effort once you get to the heart of the exercise.
Any one, or a combination of these factors can cause your workout to suffer.
Bottom line: A single off day is probably no big deal, and nothing to worry about. If your workouts feel less than satisfactory for several days in a row, or happen regularly, check to see if one of these possibilities might be the culprit, and make an adjustment for next time. A sluggish workout from time to time will not derail your fitness goals. In other words, don’t sweat it.
See what I did there?
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