For example, let’s say warm-up sets for squats typically go something like this to lead up to the first work set with 125 pounds:īut this week, due to factors like accumulation of stress and sleep loss, the third warm-up set with 85 pounds feels harder than usual, and you notice the increased difficulty with the warm-up set with 105 pounds. Within the first few warm-up sets you may notice weights that usually move fairly easy feel a bit heavier than usual. Gauge how the workout will go with the warm-up sets. Returning to the example above, if after a couple high-stress weeks and less sleep you’re having a hard time lifting weights for eight reps that you were previously lifting for 10-12, and a slight ache has developed in one knee, how should you respond? But when something noticeable changes, like overall stress and loss of sleep for a couple weeks in a row, know it’s okay and normal if this temporarily affects your performance in the gym. That’s unnecessary and counterproductive. This is not to suggest you must be hypervigilant about monitoring every little thing. Listen to your body, and consider other variables outside of the gym (e.g.: stress, sleep, nutrition, etc.) that can affect your performance. What would be an appropriate response to this common scenario where stress is elevated and is accompanied by loss of sleep? Ceasing all activity is rarely the answer (unless there’s a medical condition that necessitates this response, and that’s a discussion that must be had with your medical doctor). The second response isn’t any better: Panic is not an appropriate response to an ache or pain that pops up, because it’s unlikely anyone will never experience some type of discomfort or even mild injury from physical activity in their lifetime. The first response completely ignores the effects of increased stress levels and accumulating sleep loss on their performance, and the individual tries to push through rather than adjusting to the situation. Neither response is ideal, and neither will lead to long-term progress or enjoyment. If they stop progressing (e.g., they’re no longer able to improve their performance or regress slightly) they feel defeated and give up. They catastrophize any small ache and cease all activity out of fear of getting hurt. They grind out weights that feel heavier than usual and ignore any aches that pop up and linger for days.Ģ) They get discouraged at the slightest sign of adversity and quit. They ignore what their body is telling them and continue to push as hard as possible. In this example, most people respond in one of two ways:ġ) They’re committed to making progress and refuse to relent to the circumstances. Then you start to notice a few things: Weights you were able to lift for 10-12 reps are a challenge to lift for eight, a slight ache starts in a knee and lingers for a few days after. After all, you’ve built momentum and don’t want to stagnate-you want to keep racking up the wins in the gym and collecting personal records. At first you go about business as usual with your workouts. You’re working longer hours, your boss gives you a deadline that spikes your stress level, you start sleeping less. Things are moving in the right direction for once and you’re enjoying yourself! You feel great, you’re steadily improving your performance with your strength training sessions and getting in cardio work a couple times per week.
Imagine for a moment you’ve been working out consistently for several weeks.
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