drtbear1967
Musclechemistry Board Certified Member
Although the title of this post states "bad training day", I'd argue there is no such a thing as a bad training day. Even if you weren't able to perform at your best on a certain day, you still showed up and are building the habit of consistently training your body.
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Now, to make sure that when you are in training you make the most of your time, let's look into some variables that could impair your performance. First, we have stress & sleep. A 2014 study by the University of Texas found that chronic psychological stress negatively affects energy levels and impair muscle recovery [1]. A 2018 research review shows that not sleeping enough for days on end also impairs muscle strength performance [2]. So if for some reason you feel less strong in the gym, it may be related to your stress and/or sleep.
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Hydration is also important to consider. One research review suggests that athletes should prevent fluid loss of more than 2% of total body weight for performance [3]. For most people, simply drinking according to your thirst will put you in the right hydration ballpark [4]. But it can't hurt to carry a water bottle with you if for some reason you forget to drink throughout the day.
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Lastly, it of course also is possible that you are undereating. If you are in a severe calorie deficit, you may notice your energy levels go down. But also if you just restrict carbohydrates you may not a decrease in performance. This is because carbs are an important fuel source for high-intensity exercise [5]. So if you start a low-carb diet, it is possible you feel less strong when lifting weights.
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References:
1. Chronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations Over a 96-hour Period - PubMed
2. Inadequate Sleep and Muscle Strength: Implications for Resistance Training - PubMed
3. American College of Sports Medicine Position Stand. Exercise and Fluid Replacement - PubMed
4. Effect of Exercise-Induced Dehydration on Time-Trial Exercise Performance: A Meta-Analysis - PubMed
5. ISSN exercise & sport nutrition review: research & recommendations | Journal of the International Society of Sports Nutrition | Full Text
-
Now, to make sure that when you are in training you make the most of your time, let's look into some variables that could impair your performance. First, we have stress & sleep. A 2014 study by the University of Texas found that chronic psychological stress negatively affects energy levels and impair muscle recovery [1]. A 2018 research review shows that not sleeping enough for days on end also impairs muscle strength performance [2]. So if for some reason you feel less strong in the gym, it may be related to your stress and/or sleep.
-
Hydration is also important to consider. One research review suggests that athletes should prevent fluid loss of more than 2% of total body weight for performance [3]. For most people, simply drinking according to your thirst will put you in the right hydration ballpark [4]. But it can't hurt to carry a water bottle with you if for some reason you forget to drink throughout the day.
-
Lastly, it of course also is possible that you are undereating. If you are in a severe calorie deficit, you may notice your energy levels go down. But also if you just restrict carbohydrates you may not a decrease in performance. This is because carbs are an important fuel source for high-intensity exercise [5]. So if you start a low-carb diet, it is possible you feel less strong when lifting weights.
-
References:
1. Chronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations Over a 96-hour Period - PubMed
2. Inadequate Sleep and Muscle Strength: Implications for Resistance Training - PubMed
3. American College of Sports Medicine Position Stand. Exercise and Fluid Replacement - PubMed
4. Effect of Exercise-Induced Dehydration on Time-Trial Exercise Performance: A Meta-Analysis - PubMed
5. ISSN exercise & sport nutrition review: research & recommendations | Journal of the International Society of Sports Nutrition | Full Text
