What Do You Do On A Bad Day At The Gym? Motivational Mastery Here
There are days when we don’t feel like going to the gym, but we push ourselves to go because we know it’s good for us.
And then there are the bad days – the days where everything seems to be working against us. We’re tired, our muscles ache, and we can’t seem to focus on anything. So what do you do on a bad day at the gym?
It’s natural to be frustrated when you have a bad day at the gym but don’t give up! Here are some tips to help you make the most of your workout and get through those tough days…
What do you do on a bad day at the gym?
Having bad days at the gym is inevitable, but that doesn’t mean you should give up on your fitness goals. It’s all about how you handle those tough days and what you do to get through them. What do you actually class as a bad day? Depending on your outlook, not achieving your PB isn’t the end of the world. Maybe you’re not sleeping well, haven’t eaten properly or perhaps it’s just an off day. Don’t compare yourself to others, there’s always tomorrow and you can’t operate at the highest level all the time. Use the experience as a stepping stone and carry on regardless. One great way to get motivated is to let music ignite your emotions and help you push through the negative emotions you are feeling. Remember, we are emotional beings, not robots, so there are always going to be days at the gym when things don’t seem to go your way.
What do you class as a bad day?
A bad day at the gym can be defined in many ways. For some people, it’s not achieving their personal best or hitting the targets they had set for themselves.
For others, it might be feeling tired and sluggish, or having muscles that feel like they’re about to give up on them.
Whatever your definition of a bad day at the gym, the important thing is not to give up and to find ways to push through the tough times.
It’s all about how you handle those tough days and what you do to get through them. If it’s purely mental then tell yourself that you can do it and try and refocus your thoughts on why you’re working out in the first place. Remind yourself of your goals and what you’re trying to achieve.
If it’s a physical issue then try and take a step back and reevaluate your workout, maybe it’s too intense and your body is just telling you to slow down. Don’t be afraid to take a break or cut your workout short if you need to. The most important thing is to listen to your body and not push yourself too hard.
Bad days at the gym happen to everyone, but it’s how you deal with them that counts. So don’t give up, push through and learn from the experience. What doesn’t kill you makes you stronger!
How can you reduce bad days?
There’s no guaranteed way to avoid having bad days at the gym, but there are things you can do to reduce the chances of having them.
Firstly, make sure you’re adequately rested and recovered before your workout. If you’re tired, your body won’t be able to perform at its best.
Secondly, eat a nutritious meal before you workout, so your body has the fuel it needs to power through.
And finally, make sure you’re mentally prepared for your workout. If you’re not in the right frame of mind, it’ll be much harder to push through and expect the high level of performance you are usually accustomed to.
Making sure you have a handle on things outside the gym will go a long way in ensuring you have fewer bad days when you’re actually at the gym.
If you have a bad day at the gym, it will often be down to something outside of the gym that you can’t control. What you can control is how you deal with it and what you do to get through it.
Related: Why Am I Weaker Than My Last Workout? All You Need To Know To Get Back On Track Fast
Stop that split second to think
When you have a bad day at the gym, it can be tempting to just give up and go home. But before you do that, stop and think for a second.
A lot of us instinctively react when were frustrated, but just give it a second and think about the REASON, rather than reacting in the moment emotionally.
Ask yourself why you’re having a bad day. Is it because you didn’t sleep well the night before? Is it because you’re tired? Or is it because you’re just not feeling it today?
Once you know the reason why you’re having a bad day, it’ll be much easier to deal with it.
If you’re tired, maybe you should cut your workout short or take a break. If you’re just not feeling it today, then try and refocus your thoughts on why you’re working out in the first place.
Everyone has bad days during their workouts, it’s what you make of them that determines your success.
Dont compare yourself to others
One of the worst things you can do on a bad day at the gym is compare yourself to others.
Everyone has off days, and everyone deals with them in different ways. What works for one person might not work for another.
The important thing is to focus on yourself and what you need to do to get through the mishap you are having that day.
Comparing yourself to others will only make you feel worse and amplify the negativity you are feeling.
Be your own toughest critic, but also your own biggest supporter.
Related: Why Do I Feel Weaker Instead Of Stronger Every Time I Work Out? Revive Your Gains
Use the experience as a stepping stone
Bad days at the gym can actually be a good thing, believe it or not. They can be a learning experience and a chance to grow as an individual.
Use the bad day as a stepping stone to improve your workout routine and make sure you don’t make the same mistakes again.
I don’t know about you, but for many, it’s far easier to look instantly look at the negative in a situation, rather than the positive, but if you are able to flip your perspective, you might find that a bad day at the gym isn’t so bad after all.
In fact, they could be just what you need to get to the next level in your fitness journey.
You will have off days, but that’s no excuse to stop trying to better yourself. It all comes down to how you manage bad days and what steps you take to move past them.
There’s always tomorrow
Remember that there’s always tomorrow. If you have a bad day at the gym, don’t beat yourself up about it.
Chalk it up to experience and move on. After your below-par gym session, it’s important to leave it there and not take it away with you.
Dwelling on it will only make you feel worse and impact your motivation moving forward. So, just let it go and look to the future.
Don’t forget that your fitness journey doesn’t come down to one bad day, but is a culmination of time, effort and consistency over a period of years.
If you can learn to take the good with the bad, then you’re on your way to becoming a successful gym-goer.
Remember to not be too hard on yourself, everyone has bad days. What counts is how you deal with them and what you do to prevent them from happening again.
Stay positive and focused on your goals, and you’ll get through any tough patches.
Were emotional beings not robots
The other thing you have to remember is, we are emotional beings, not robots. So, it’s natural to have the odd bad day at the gym. What’s important is how you deal with it.
Training is meant to relieve the stresses of day-to-day life, not add to them. So, if you’re having a tough time at the gym, it’s ok to walk away and come back another day.
Your mental health is just as important as your physical health, and if working out is adding to your stress levels, then it’s not worth it.
Take a break, recharge your batteries and come back when you’re feeling better. Your body will thank you for it in the long run.
If you can learn to accept that bad days are part of the process, then you’ll be in a much better place mentally.
Work hard, enjoy the process and don’t get too caught up on the odd bad day here and there. Embrace the struggle and use it to your advantage.
Bad days at the gym happen to everyone, even the most experienced and successful athletes.
The key is to not let them impact you too much and to use them as a learning experience.
You can’t operate at the highest level all the time
It’s important to remember that you can’t operate at the highest level all the time.
The body is a very complex organism, which means there will be times when you just don’t feel like working out, no matter how hard you try.
On these days, it’s important to listen to your body and take it easy.
Rest is just as important as exercise, so don’t feel guilty about taking a day off here and there.
In fact, it might be just what you need to come back stronger than ever.
So, don’t get too down about it, learn from your mistakes and use the experience to your advantage.
With the right mindset, you can turn a bad day at the gym into a positive one.
No one is perfect, and we all have off days. What counts is how you react to them and what you do if and when they inevitably happen again.
If you can learn to take the bad days in your stride, then you’ll be much better off in the long run.
Bad days happen to everyone, but keep your head up, stay positive and don’t give up on your goals.
Related: Do You Squeeze Your Muscles Whenever You Exercise? 12 Crucial Factors To Maximise Gains
Let the music be the renaissance
Music, for me, is a very important aspect of not only my life but my training too.
I’m sure there are certain songs that get your blood pumping or transport you to a time and place that has an emotional connection.
Use that feeling to help get you over the hump if you are having an off day at the gym.
I’m not suggesting that you put your headphones on and zone out for the entire session, but let the music be the renaissance for a flagging workout.
It can be the difference between a good workout and a great one.
The main thing is to not get too down about it.
I remember the first time hearing “Lose Yourself” by Eminem in the movie 8 Mile. The feeling and emotions it conjured up were incredible.
I often think about that movie and the struggles of the main character when I’m having a tough time at the gym.
It’s a great motivational tool and always gets me through even the toughest of workouts.
It reminds me that even though I might not be the best at something, I can still give it my all and succeed.
Use music to your advantage and let it push you through those tough times at the gym. It will give you the extra push needed to keep going.
Try and find a song that has a similar effect on you and use it to your advantage.
Final thoughts…
Bad days at the gym happen to everyone, but it’s how you deal with them that counts.
Use the tips and tricks in this article to help you get through those tough days and come out the other side stronger than ever.
Remember, it’s not about being perfect, it’s about enjoying the process and working hard towards your goals.
Keep your head up, stay positive and don’t give up no matter what. With the right mindset, you can overcome anything.
Have you experienced this problem and how did you get back on track? Let us know in the comments below.
