When it comes to fitness, there’s often a belief that every workout needs to be 100% effort. But that’s not always the case.
While AdMac Fitness we encourage hard training and pushing your limits, there are times when slowing down is the smarter, healthier choice. Here are some situations where reducing the intensity of your workout might actually benefit you in the long run…
1. You’re Under-Slept
Sleep is essential for physical performance, recovery, and mental focus. If you’re heading into a workout on minimal sleep, your coordination and energy levels can suffer. This is when technique tends to slip, increasing the risk of injury. On these days, it’s better to dial back the intensity and focus on maintaining good form rather than pushing to your limits.
Research from 2014 into lack of sleep and injury risk in young athletes showed…
‘Athletes who slept on average less than 8 hours per night were 1.7 times more likely to have had an injury compared with athletes who slept for more than 8 hours.’
2. You’re Coming Back From Injury
Even if you feel pain-free after an injury, it doesn’t always mean your body is fully ready for maximum effort. Tissues often need extra time to repair and rebuild strength. Jumping straight back into high-intensity training could set you back or even cause a re-injury. Instead, ease into your workouts with lighter loads and gradually build up over a couple of weeks.
3. You’ve Had a Busy, Stressful Week
Life can be stressful, and mental stress often translates into physical fatigue. If you’ve had a demanding week at work or at home, heading to the gym with a “go hard or go home” mindset might leave you feeling worse. Listen to your body and consider an easier session that helps you feel energised rather than drained. Sometimes, a lighter workout is exactly what you need to recover both mentally and physically.
4. You’re Not Well Fuelled
If you haven’t eaten enough or are dehydrated, training at full intensity can do more harm than good. Your body needs proper fuel to perform at its best, and without it, you risk feeling dizzy, fatigued, or even injuring yourself. Before hitting the gym, make sure you’ve had a balanced meal and plenty of water. If you’re running low on energy, consider focusing on technique or mobility work instead.
Research from 2024 titled Role of Nutrition and Hydration in Injury Prevention and Recovery: A Review concluded…
‘adequate hydration, balanced macronutrient intake, and electrolyte replenishment, can significantly reduce the risk of injury, enhance performance, and accelerate recovery times.’
5. You’re Recovering From Illness
Coming back to the gym after being unwell can be tricky. Even if you feel better, your body may still be in recovery mode. Pushing too hard too soon could weaken your immune system further or prolong your recovery. Give yourself time to ease back in with lighter, less demanding workouts to rebuild your strength gradually.
6. You’re Overtrained
Overtraining happens when you don’t give your body enough time to recover between workouts. Symptoms can include fatigue, reduced performance, increased injury risk, and even a weakened immune system. If you’re feeling burnt out or notice your progress stalling, it’s a sign to take a step back. Lower the intensity, prioritise rest days, and give your body the recovery it needs to come back stronger.
Training Hard Isn’t Always the Way
Training hard is essential for progress, but so is knowing when to slow down. Listening to your body and adapting your intensity based on how you’re feeling is key to staying consistent, avoiding injury, and enjoying your fitness journey. Remember, a balanced approach to training is the best way to achieve long-term success. So don’t be afraid to slow down when you need to—it’s all part of the process.
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