We’ve all been there – you are all set for a killer workout but your body is having none of it. Regardless of what’s making you struggle during a session, having a bad workout is completely normal. This definitely doesn’t mean you should give up! There are a few things you can try doing to rescue the situation before you throw in the towel.
1. Give it some time
Whether you’re training at an unfavourable time, tired after a long day at work, or simply having a tension headache, the first exercise could feel like it probably will be the last one. I still remember trying to perform hip thrusts at around 6:30 am: I was uncomfortably warm, weak, and got out of breath easily. It felt like it was time to accept defeat and end the session.
However, with my busy schedule back then I knew that it was my only time slot available to train lower body so I would carry on. Surprisingly, after pushing through the first 1-2 exercises I somehow started feeling much better and even lifted heavier.
The bottom line is, if you feel like it’s not happening – try pushing through 2-3 exercises. If you start feeling better afterwards – brilliant, if you don’t…well you will still have completed a short workout!
2. Drop the intensity
Regardless of the type of training you’re doing, decreasing the intensity once in a while would benefit all of us. The most obvious way to dial in the intensity is to decrease either weight, volume or difficulty.
Don’t feel discouraged by going significantly lighter or even using bodyweight. You can still challenge your body by focusing on the eccentric (lowering) phase, pausing at the bottom of a rep, or performing 1-1/2 reps. Besides, it could be a great opportunity to make sure that your form and technique are on point.
When it comes to decreasing the length of your session, you can actually have a great workout performing 3-4 exercises! The key here is to focus on compound exercises that target several muscles at the same time. For example, seated rows, chest press, and shoulder press will make for a great upper body workout.
Finally, if your normal routine feels a bit too much on a bad day, you can always modify exercises. For instance, if performing traditional push-up feels too difficult, perform an incline push-up instead.
3. Do your favourite exercises
We all have exercises or equipment that we prefer and it would only make sense to turn to them when your planned workout is not happening. Whether you love a kettlebell swing for its dynamic nature, running because you are good at it or a landmine shoulder press because it feels great on your joints, the day when you don’t feel like doing anything is the day when you should do the things that bring you the most joy. Chances are, you are pretty good at doing your favourite exercises.
So before you end the session, think of 2-3 of your favourite exercises or even your favourite cardio machine and you can still end up having a beneficial workout.
4. Try something new
Perhaps you always wanted to try an overhead lunge or a single leg glute bridge. Either way, if your planned workout doesn’t seem to be happening you might as well try a new exercise.
Why would it be a good idea to try something new when you are already struggling? First, when you try something new there shouldn’t be any pressure to lift a certain weight or do a particular number of reps – all you are doing is letting your body learn a new movement. Secondly, your body might surprise you – just because it wasn’t ready to perform heavy deadlifts or chin-ups doesn’t mean it won’t be able to do anything else.
It doesn’t have to be anything complex or technical. Use your better judgment and do the exercises your body is ready for.
5. Call it a day
Sometimes bad days just happen…Whether you’re tired, stressed, ill or don’t feel like training, it is absolutely fine to walk away. Who knows, perhaps going for a walk, speaking to a friend, or simply catching up on your favourite shows will do you more good than a forced workout.
An occasional bad workout happens and it won’t affect your overall training if you are otherwise consistent and enjoy your exercise routine. However, if this keeps happening more often than not, it might be time to review your programme and whether it is actually the right fit for you.