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How to train if you're very tired?
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
Many people get quite tired at work during the day. This can be due to either an intense work schedule or heavy physical labor. But despite the fatigue, they still come to the gym. Kudos to them for that! Some individuals, regardless of everything, complete their workouts in full. I believe this is incorrect. If you are very tired, you need to reduce the load. Otherwise, you simply won't have enough time to recover. You can read about recovery phases here. Now I want to tell you how to adjust your workout if you are tired but still dragged your body to the gym. Here are 5 options, depending on your training goals. 1. Remove a few accessory exercises This option is suitable for those who want to gain mass and increase strength. Accessory (local) exercises that involve one muscle group do not play a decisive role in strength and mass growth. Therefore, you can remove one to three such exercises from your workout. This will shorten it and conserve your energy. 2. Reduce working weights This option is good for those who want to lose weight or make their body more defined. In this case, the weight of the equipment does not play a key role. But you need to maintain the number of exercises and repetitions. How much to reduce the weight depends on the extent of your fatigue. 3. Reduce the number of repetitions If your goal is strength, instead of the maximum bench press for 6 reps, do the same weight for 4 reps. Also, when working for volume, the number of repetitions can be reduced as well. Typically, by 20% - 30%. 4. Reduce the number of sets This is a quite universal option that can be implemented for any goals. I would use it as a backup to the above options. That is, if you have reduced the number of repetitions, but it's still hard – remove 1-2 sets from 1-2 exercises. Or, if you want to lose weight and have reduced the weight of the dumbbells – you can remove a few sets if it’s too difficult. 5. Combined option In general, this was just described. Pay attention to your feelings and the level of fatigue. You can combine all 4 options. But sometimes it’s better to skip the workout altogether if you have no strength or desire to train. Signs and causes of overtraining. 5. Pre-workout complexes I have explained them in more detail in this article. Here, I’ll just list a few good pre-workouts, in my opinion: Conclusion As you can see, there are several options. Each of them saves your energy. But you should use them according to your goals. For example, if you want to lose weight but reduce the number of repetitions and remove some exercises – such a workout will contribute less to weight loss. And finally, I want to share one thought with you. If work interferes with training – quit that job! SIMILAR ARTICLES
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