Why Am I Weaker Than My Last Workout? All You Need To Know To Get Back On Track Fast
“Why am I weaker than my previous workout?” is one of the most frequent problems people have when training.
This can be very frustrating, especially if it has happened before or happens regularly as we all want to get the most out of exercising.
There may be a variety of explanations for why this is the case, which we’ll go over in more detail later…
Why Am I Weaker Than My Last Workout?
There are a few potential reasons why you might be feeling weaker during your workouts. It’s possible that you’re not getting enough rest or recovery time between sessions. It’s also possible that your diet isn’t providing you with the nutrients you need to support your training. There’s a comprehensive list regarding the reason why you are weaker and some of them are…are you hydrated enough, are you stressed, been ill, or has your mood altered? Did your previous workout lack intensity or was it too intense? What time of day you train may be a factor as well as getting the order of your routine wrong, which means you have exhausted yourself this time around. Finally, you may be simply overtraining and need to back off for a bit. Talk to your coach or trainer to help you figure out what might be going on and how to fix it.
Not enough recovery – rest and sleep
If you’re not giving your body enough time to recover, you will inevitably feel weaker during your next workout.
Make sure you’re getting enough sleep each night and resting between sets during your workouts.
Sleep is important for recovery and growth.
If you’re not getting enough sleep, you won’t be able to recover properly from your workouts and you’ll see a decrease in strength.
Aim for 7-9 hours of sleep each night to make sure you’re getting enough rest, but some people function better on less or more.
This is something you will have to play around with to see what works best for you.
You should also avoid working out too close to bedtime as this can make it harder to fall asleep.
It’s also important to listen to your body and take an extra day off if you’re feeling unusually fatigued.
Rushing back too soon may also lead to injury, so be sure to take the necessary precautions.
The majority of progress from the previous workout will happen during your night’s sleep.
Sleep is very important for the anabolic processes to take place, which synthesizes new proteins and help your muscles recover from the micro-tears.
If you’re not getting enough sleep, you’re likely to feel weak and tired during your workouts.
Another common reason for feeling weaker than normal is due to dietary deficiencies.
Ensure you’re eating a well-rounded diet that includes plenty of fruits, vegetables, lean proteins, and complex carbohydrates.
If you’re not getting enough of certain nutrients, it can lead to feelings of fatigue and weakness.
Common deficiencies that can cause these problems include iron, vitamin D, and magnesium.
If you suspect you might be deficient in one of these nutrients, speak to your doctor about getting a blood test to confirm.
They can then recommend the best course of action to correct the deficiency and get your strength back on track.
Poor nutrition or lack of
What you eat has a direct impact on your performance in the gym.
If you’re not eating enough calories or getting enough of the right nutrients, you will definitely feel weaker during your workouts.
Be sure to eat a balanced diet that includes plenty of lean protein, healthy fats, and complex carbohydrates.
You should also make sure you’re getting enough calories to support your training. If you’re not sure how many calories you need, speak to a registered dietitian or nutritionist.
They can help you determine the right amount of calories and nutrients to support your training and help you feel your best.
Related: Is Progressive Overload Important On A Calorie Deficit? (4 Things To Achieve Maximum Overload)
Dehydration is a common cause of fatigue and weakness, especially during intense workouts.
Make sure you’re drinking enough water throughout the day and during your workouts.
A good rule of thumb is to drink about 8 glasses of water per day.
You may need even more if you’re sweating a lot during your workouts or in hot weather.
It’s important to stay hydrated while you are working out to maintain optimal performance as well as to prevent any type of injury.
Be sure to drink little and often throughout the day to stay hydrated.
If you’re feeling thirsty, you’re already dehydrated.
Consider taking hydration tablets or sipping on a sports drink during your workouts to help you stay hydrated.
Overtraining and exercise frequency
If you are consistently training without any rest days, you are at risk of overtraining.
This can lead to feelings of fatigue, weakness, and even illness.
Your central nervous system needs time to recover between workouts, so be sure to give yourself at least one full day of rest each week.
It’s important to listen to your body and take a rest day if you’re feeling overly tired or sore.
You should also pay attention to the frequency of your workouts.
If you’re working out too often, you could be overtraining, which will lead to a decrease in performance.
Be sure to leave at least 48 hours between workouts for the same muscle group to recover.
You can also alternate between different types of workouts to give your body a break.
For example, if you’re lifting weights one day, you can do some cardio the next day.
This will help you avoid overtraining and keep your body performing at its best.
Stress, mood, hormones or illness
If you’re feeling weaker than usual, it could be due to stress, a change in mood, or hormones.
All of these things can affect your strength and energy levels.
If you’ve been under a lot of stress, take some time to relax and de-stress.
Try things like yoga, meditation, or spending time in nature.
If you’re feeling down or depressed, it can also affect your strength and energy levels.
Your hormones can also fluctuate throughout the month and affect your strength.
For example, you may find you’re weaker during your period.
If you’re ill, it’s also normal to feel weaker than usual.
Make sure you’re getting plenty of rest and taking care of yourself when you’re sick.
This will help you recover quickly and get back to your normal strength levels.
Female menstrual cycle
For women, the menstrual cycle can also affect strength and performance.
There is a decrease in strength during the luteal phase (the time after ovulation until the start of the next period).
This is due to a decrease in the hormone testosterone during this time.
To offset this, you may want to focus on lower-intensity workouts during the luteal phase and higher-intensity workouts during the follicular phase (the time between the start of your period and ovulation).
listen to your body and adjust your workouts accordingly to how you’re feeling during each phase of your cycle.
If you’re feeling especially weak or tired, take a rest day or do a lower-intensity workout.
Training intensity and volume
The intensity and volume of your workouts can also affect your strength.
If you’re not working hard enough, you won’t see any gains in strength.
But if you’re working too hard, you could be overtraining and see a decrease in strength.
To avoid this, make sure you’re gradually increasing the intensity and volume of your workouts over time.
This will help you see continuous gains in strength without overtraining.
If you find that you’re not seeing any gains or your strength is plateauing, you may need to increase the intensity or volume of your workouts.
Mental and motivation
Your mental state and motivation can also affect your strength.
If you’re not mentally focused during your workouts, you won’t be able to perform at your best.
It’s important to stay motivated and focused on your goals to see results.
If you’re struggling to stay motivated, try setting small goals that you can achieve each week.
This will help you stay on track and see the progress you’re making.
Consider a change of scenery also, as going to the same place or doing the same thing can get boring over time. Consider moving to a new gym or working out outdoors to mix things up.
You can also try working out with a friend or coach to stay accountable and motivated.
The main reason most people feel weaker than in previous workouts is that they are going too heavy with the weight they are trying to lift.
This could be in a previous session or a combination of sessions over a week or month.
The body can only recover so much and if you are constantly putting it under too much stress, you will start to see a decrease in performance.
It’s important to listen to your body and give it the time it needs to recover.
If you notice you are constantly feeling fatigued or see a decrease in performance, it’s time to back off and take a break.
Another reason you may feel weaker is that you are simply exhausted and burnt out.
You may be working out too much, not getting enough sleep, or not taking care of yourself.
This can lead to burnout and a decrease in strength.
Pulled muscle or knock
You may feel weaker than usual if you have pulled a muscle or taken a heavy knock.
You may not even know you have strained a muscle or the knock might not have felt too damaging at the time.
However, these can both lead to a decrease in performance and may take some time to heal.
This can happen if you are training too hard or not stretching properly before your workouts.
Warming up is crucial to avoid injury and help prepare your body for the workout, as well as elevating your heart rate gradually.
Static stretching (holding a stretch for 30 seconds or more) should be done after your workout to help improve flexibility and reduce the risk of injury.
If you have pulled a muscle, it’s important to take some time off to recover.
You can also try icing the area to reduce swelling and pain.
If you have taken a heavy knock, you may also need to take some time off to recover.
You should also see a doctor if you have any concerns.
Time of training
We are all different and have varying times at which we prefer to work out.
Take me for example, I prefer to work out in the morning as it sets me up nicely for the day ahead and I have a great sense of accomplishment before I get on with my day’s work.
I don’t really like training in the afternoon or evening as I feel mentally drained from the day’s workload.
Whereas I know quite a few people that can’t stand the thought of exercising in the mornings and prefer the afternoons or evenings.
The time of day that you train can play a role in how strong you feel.
If you’re not a morning person, don’t try and force yourself to train in the mornings.
You’re more likely to be tired and not performing at your best.
It’s important to listen to your body and train at a time that suits you, although at times things like work commitments prevent this from being the case.
See what works for you and if you have recently changed the time you exercise, this could be responsible for you feeling weaker than before.
Poor form or technique
If you have recently changed your form or technique, this could also be the reason for feeling weaker.
Your body may not be able to perform the movement correctly, which can lead to a decrease in strength.
It’s important to get any changes checked by a coach or experienced lifter before incorporating them into your routine.
You don’t want to be doing something incorrectly and risking injury.
Incorrect form can also lead to imbalances in the body, which can pull muscles or cause joint pain.
If you have recently changed your form or technique and are feeling weaker, it’s best to go back to what you were doing before or get some help from a coach.
Incorrect form is often the cause of injury, so it’s best to avoid it altogether.
Order of exercises
The order of exercises in your routine can make a big difference in how well you perform.
If you are constantly feeling fatigued or weaker than usual, it’s worth looking at the order of your exercises.
You may be doing the wrong exercises first, which is leaving you too fatigued to perform well on the rest of your routine.
Or you may not be giving yourself enough time to recover between sets, which is also leading to a decrease in performance.
It’s important to have a well-planned routine that flows nicely and allows you to recover properly between sets and gym sessions.
If you’re not sure about the order of exercises, it’s best to consult a coach or experienced lifter.
They will be able to help you put together a routine that works best for you and your goals.
Keep track note of progress with feelings
When working out, it’s important to keep track of your progress.
This will help you see where you’re improving and make sure that you’re on track to reach your goals.
It can also help you pinpoint any areas that may need attention.
If you’re feeling weaker than usual, it’s worth looking back over your training logs or notes.
This will help you see if there has been a sudden decrease in performance or if it’s something that has gradually been happening.
It’s also worth noting how you’re feeling both mentally and physically.
If you’re feeling run down or stressed, this could be the reason for a decrease in performance.
Keeping track of your progress and how you’re feeling will help you identify any potential issues and find a solution.
There are a number of reasons why you may be feeling weaker than usual.
It could be something as simple as a change in the time of day you train or incorrect form.
Or it could be something more serious like overtraining or a lack of recovery time.
If you’re feeling weaker than normal, it’s important to take a step back and look at your training.
Are you doing something differently that could be causing the problem?
And most importantly, are you tracking your progress so that you can identify any potential issues?
Mental clarity is so important when working out.
You need to be able to focus on your form and technique and push yourself.
Any stress you are experiencing or lack of sleep will make it harder to do this.
Hopefully, some of the tips in this article will help you identify the reason for your decrease in performance.
Have you experienced feeling weaker when working out and how did you sort the issue? Please leave a comment below, as I would love to hear your thoughts.