When you’re not feeling 100%, it’s difficult to motivate yourself to get a workout in. You’ve got your program, the gym is empty, but your mind just doesn’t want to get started. Should you train when you’re tired?
Lets face it, there is always something you can do. It doesn’t have to be what’s written on the program for the day, but you can always get something done. Here are two approaches that work for me.
When I’m tired, I stick to my 10-minute rule. 10 minutes is what I give myself to do a warm-up and then decide if I continue for the rest of the session. 9 times out of 10 I’ll feel much better after I’ve got some oxygen and blood pumping around the body.
In my 10-minute warm up I do a full body activation and something like this works well:
3 minutes Assault Bike
50 Lateral Banded Walks
10 Banded Bird Dogs Each Side
10 Deadbugs Each Side
10 Kneeling Side Plank With Hip Raise Each Side
10 Push Ups
5 Pull Ups
Modify your workout
If you’re feeling extra sluggish, then modify the training. Reduce the weight and do some exercises which you know you can do safely without compromise and injury.
For example, this might be reducing the weight from 80% down to 60% or reducing the reps from 6 to 3 along with reducing the sets. When you’re tired it’s just not worth pushing yourself and getting injured. I’ve learned from experience that constantly pushing hard and not listening to your body isn’t a good approach.
Another option other than reducing weight, reps and sets is to do some conditioning. This could be a 30-minute run, bike and KB swing complex. Or you could just hit the cardio machines, put some music on and zone out.
Either way, doing something is better than nothing in this case.
Here is a cracking motivational gym video to get you up for it.