Why is it so much harder some days?

[plyplaypro]

I go to the gym 3 x week to do barbell/dumbell work. I get up at 5 and I'm there as it opens at 6.

But recently, maybe once a week, I get there and feel so exhausted, I either do a shit session or even cut my losses and come home. I feel I just can't lift anything heavy - or anything.

Whilst my sleep is never amazing, it's not any different on the nights preceding those mornings.

I'm nearly 56, post meno.

Thanks!

How’s your iron levels ?
Is it motivation or is it physical ?
Might be worth a check over by GP , do some bloods , check all ok ?

Or is it the routine that needs changing , is that the right gym for you , I change my play list regularly as that can get a bit boring too ?

I don't know about my iron levels, but I eat liver regularly and the feeling of being stuck in it is sporadic.

I wonder if I'm a bit bored. But I need to keep doing this as I have osteoporosis in my hip, and evidence is lifting heavy helps.

I wonder whether getting up at 5 every day is a bit of a killer.

I don't know, hard to say what it is

I was going to say sleep as well - you might not notice a difference but do you have a watch/app/etc that shows if you are waking often? You might not realise.

No, I don't have any apps/watch etc.

I do feel drained today. Had to come home after 25 mins. I felt tired waking.

So, how do i deal with that? Push through and show up every time. Or realise I need to not go on days where it feels hard. Or maybe later in am, give myself a chance to wake.

I give myself a really hard time if I don't stick to my routine.

I’m nearly your age and I find that I don’t sleep well when I’ve got to get up for something, like work. I don’t know why my body does this as work isn’t stressful, I quite enjoy going, but then I’m tired that day.

I’d be like a zombie if I got up at 5 every day! Can you try going at a different time op?

Can you try going at another time? Most people would find regularly getting up at 5am pretty punishing. From what you’ve put here it sounds like you go at that time because you think you should, not because it works for you.

When do you eat? I find it really hard to fit in strength training in the morning because I don’t like eating breakfast early and so I just can’t get properly fueled for it. Mid/late afternoon works much better for me, an hour or two after lunch or a snack.

Do you switch up your routine? Yes lifting heavy is very good for you, but you don’t have to do the same thing all the time.

I'm an early riser and I find that it works to do it early, before work/the day begins. Plus, I can always get a barbell station! But I think the routine of 5am is a lot, I agree. And this week, even on the days I've not been, I've got up at 5.30/6 to start work. So, maybe it's become a bit punitive. But I've never been able to work out later in day

Also, I'm really bad at fuelling before I go. I can't bear to eat that early. I might have some banana, but that's it. But most of the time it doesn't affect me

I prob need to address some of these limitations I'm putting on myself.

Mate, you’re getting up at 5am and working out on an almost empty stomach. Are you really surprised you’re finding it hard? Just have another hour of sleep and go to the gym at lunchtime!

Yes, I'm sure this is it. I need to have a word with myself.

I’m sure they turn gravity up to 11 sometimes 😁

This! No wonder you can't lift properly. There's no point doing this if you're not working out properly. You need to sleep properly, fuel properly and let your body wake up properly before doing weights. I ALWAYS lift better in the evening. Try it.

Hormones level's and where you are at in your monthly cycle has been proven to affect strength, energy levels etc so this could go some way to explaining why you have more productive or sometimes less productive training depending. Try tracking your cycle in relation to your training sessions and see if that gives you any answers.

PS. Also agree with comments above about fueling your body, and as a previous weightlifter I also used to train much better in the evening.

I don't have a cycle anymore, haven't done for years.

I definitely can't work out in the evening. It doesn't suit me, never has. But I think I can move it to later in am.

But I struggle to eat in the mornings. Again, always have. What would be a lean, but helpful thing to eat pre workout?

I really struggle to eat before working out, but have recently started having a coffee protein shake before I work out first thing, I can stomach it and it doesn’t make me feel sick. I use this recipe from Stacey Sims: https://youtube.com/shorts/gnF1j_J0ERg?si=fEBKCRcjNPrJnC9A
its made a huge difference to my energy and endurance

Oh, that's helpful. Thanks. I'll make that. I like S Sims. Her arms are incredible. GOALS (never going to happen)

Do you warm up before you start lifting? I do more HIIT than pure lifting and often feel like I have zero oomph when we first start. But after a cardio warm up the blood is pumping and I always feel more energised.

You need to be fuelled by plenty of food I’m a similar age to you I eat oats or something before bed which I find helps with sleep. I also make sure I’ve eaten enough protein before my 6am lifting session. Sleep is the key along with fuel the body with what it needs.

I work out early and can’t eat solid food but I’ll take a clear whey protein drink which tastes like squash and either half a banana or add branched chain cyclic dextrin to the drink. I think you need to look at the bigger picture here and as such I would recommend working with a coach for a month or so, make the investment to set yourself up for success on your own. It might be that your programming needs adjusting. You might not be getting the nutrition balance right or you might be dealing with chronic stress and lack of sleep. Lots of factors could be involved and a good trainer can help you with this. I’m a PT by the way, working with mostly peri and post menopausal women.