From the files of Strengthadopolis:
There are three basic ways you can handle working out when you’re really tired:
1) Train as hard and with as much weight/volume as you normally do in spite of how things feel or how you perform. In other words, pay no attention to your energy levels and just force yourself through it.
2) Avoid training entirely. Don’t do anything at all, because you feel tired and probably won’t perform at your best. In other words, let the fatigue convince you to skip the workout.
The former is an under-reaction to your energy levels, while the latter is an overreaction to your energy levels. There is a middle ground option that you might consider, and it’s the one we recommend to all our clients:
3) Still workout, but adjust the workout as needed to accommodate your fatigue. Lift less weight, less reps, do a set or two less, or maybe just do everything the same at a slower pace with more rest than usual. In other words, challenge yourself as usual but accept that when you’re tired it might not take very much.
Whether you’re tired or not, you always just do the best you can to challenge yourself. Sometimes you’ll have plenty of energy but things will still feel difficult and ‘off’ from normal. Sometimes you’ll head into a workout running on 2 hours of sleep and set a deadlift PR that day.
Regardless of how you feel, all you or anyone else can do is show up and do your best on that day.
- 10 Lunge Twist with a plate (Ask Donovan)
- 10 Dynamic Push Ups
- 10 Strict Pull Ups
- spend 20 minutes establishing a 1 rep Push Press Max
10 rounds of the following for fun:
- 10 calorie Row/Ski Erg/Airdyne
- 10 Air Squats
- 1 trip in main hall with Farmer’s Carry
5 rounds of the following:
- 3 HSPU
- 6 Toes to Bar
- 9 Push Press @ 95/55