How to Push Through Workout Fatigue
Jul. 1, 2020
When you reach those final minutes of your workout, it’s tempting to slack off and wait for the timer to run out. Unfortunately, this isn’t going to help you get stronger, and it might even cause you to miss out on better results. Workout fatigue is a real issue among the fitness community, and it’s something we all have to learn to work through, so we’re sharing a few of our best tips for how to push through to the end of your workout and finish strong.
Recognize When It’s All in Your Head
Often, when you’re trying to get through a tough workout, it’s your mind that starts tapping out first, not your muscles. In a study published in the journal of Medicine & Science in Sports & Exercise, researchers found that mental fatigue increased participants' perception of effort and reduced their overall velocity. Basically, if the participants felt exhausted in their mind, their performance would ultimately suffer.
This tells us that our physical limitations may not only be determined by our muscles’ capability, but by our mind’s perception of our capability. Once you start feeling exhausted, your brain tells your body to slow down and conserve energy, even if your body still has plenty more to give. So, in order to push through your workout fatigue, you just need to recognize if you’re truly exhausted or if your mind is playing tricks on you.
Tip: Optimize your workout time to avoid mental exhaustion. For example, if you’re always tired after work, try exercising beforehand so you’ll have plenty of energy. On the other hand, if you prefer to sleep in, plan your workout for the evening instead!
Keep Pushing Your Limits
You can learn a lot about pushing your limits by watching runners who are training for a marathon – these people don’t start by running 25 miles at a time on the first day. Instead, they create a robust training plan where they focus on reaching smaller goals each day until they have progressed enough to reach their final goal. Each run, they push themselves to go a little bit further or faster until they finally can make it the full length of the marathon in their desired timeframe.
The same concept applies to anyone who is looking to improve their fitness level. If you always quit when your workout gets tough, you’ll never be able to progress to the next level. You have to push through your workout fatigue and test your limits in order to grow. Eventually, you’ll be strong enough to complete the workout with ease, and then you’ll need to step up your game even more to continue moving forward in your fitness journey. Of course, you must be aware of your body’s limits and learn when enough is enough, so you don’t push yourself to the point of injury.
Make Sure Your Body Has Fuel
If you aren’t eating enough or drinking enough water to fuel your body correctly, then it’s going to be hard to make it through your workout. A lot of times, when we feel fatigued in the middle of our #sweatsesh, it’s because our body is lacking the energy it needs from our diet. Be sure to eat something that can provide energy for your workout 2 to 3 hours before you start exercising. This should help you feel less tired, so you can push through to the end without wanting to give up. When you’re finished, be sure to replenish your fuel again with something high in protein, as your body will need this to recover.
Recipe Alert: Try these protein-packed chicken-stuffed sweet potatoes for a boost in energy before or after your workout, and for tips on fueling your body properly, check out your 9Round Nutrition Guide.
We hope these simple tips will help you recognize and push through your workout fatigue the next time you’re sweating it out at the gym. At 9Round, our trainers are always there to encourage you to keep going and to finish strong, so you get the most out of your 30-minute workout. See for yourself how helpful they can be when you try our kickboxing-themed workouts for FREE using the link below.
This blog post is not medical advice. Please consult a healthcare professional before beginning a new exercise routine.