We all have those days when we’re feeling sluggish, exhausted, or simply not at our best. Whether it's due to lack of sleep, stress, or a demanding schedule, pushing through a workout when tired can be a challenge. However, the key is not to skip exercise altogether, but to adjust your approach.

Here are five tips for training when you're feeling fatigued…

1. Don’t Expect Miracles

First and foremost, accept that you won't perform at your peak when you're tired. And that’s perfectly fine. Exercise isn’t always about smashing personal bests; sometimes, it’s just about moving your body.

Opt for activities that don’t require large amounts of energy. For example, a low-intensity walk or some basic stretching can still offer benefits, even if it’s not the most intense session. Remember, something is better than nothing, and gentle movement can help refresh both body and mind.

2. Keep It Simple

When you're tired, your technique can easily suffer, which can lead to injury if you're not careful. Avoid complex or heavy lifts, such as deadlifts, squats, or snatches, as they require focus and precision. Instead, stick to simpler movements that you can perform with good form, like bodyweight exercises, resistance bands, or machine work.

Do what you can, but don’t push yourself beyond your limits when your energy levels are already low.

3. Keep Your Workout Short

There’s no rule that says you must stick to your usual one-hour session if you're not feeling up to it. If you’re tired, a 30-minute workout can still be effective and help maintain your progress. Shorter workouts prevent further exhaustion while still giving you the benefits of movement.

Whether it’s a light cardio session or a quick circuit, a condensed version of your workout is better than skipping it entirely.

4. Don’t Stimulate with Caffeine or Pre-Workouts

It can be tempting to rely on caffeine or pre-workout supplements to artificially boost your energy levels. However, these products won’t replace the actual energy you're lacking, and they can give you a false sense of readiness. Instead of artificially stimulating yourself, accept that your energy levels are low and train within your capacity.

It’s better to do what you can with your natural energy rather than risk injury by overestimating your ability.

5. Go Easy on Yourself

Lastly, give yourself some grace. It's normal to have off days where you don't achieve the results you’re used to. Don’t beat yourself up over it. Focus on doing what you can, no matter how small, and then make time for rest and recovery. By taking care of your body and allowing it the time it needs to recharge, you'll be back at full strength in no time.

Training when tired doesn’t have to be a battle. By adjusting your approach, you can still stay active without overexerting yourself. Listen to your body, keep it simple, and don’t forget the importance of rest. After all, tomorrow is another day, and you’ll feel stronger for it.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD