Posting in GQ since I hope there’s a factual answer to this.
I changed my workout routine in early September to include a some regular cardio into each visit to the gym. I do about 45minutes of weights and then 20 minutes of moderate cardio on the stationary cycle, 3 times per week.
Its now mid-November, so why do I still feel so wiped for the rest of the day? I go to work afterwards (I work second-shift) and can barely motivate myself to walk the warehouse floor instead of staying inert in my office chair.
I make sure I eat a post-workout meal right away, and eat small snacks/meals (but not always super-healthy stuff) during the rest of the day.
I want to know the answer to this too. On days that I run, I don’t feel tired immediately afterwards, but I always need to crash for a nap sometime later that day. I recall reading somewhere that this may have to do with low iron levels/anemia, but I wondered if there might be another cause.
I had the same problem, and I came to the conclusion that I was just lifting too much for my age and lifestyle. I can’t keep progressing to heavier and heavier weights and still expect to work a normal day without crashing. True, you do get stronger over time, but heavier weights means more energy, and that energy has to come from somewhere. If getting bigger is your goal, then you’ve got to get more rest. If getting fitter is your goal, then you’ve reached the limit of usefulness with weights and you need to look at diet, more cardio, etc.
Although I still lift, I no longer progress to heavier weights, and I’m doing more cardio plus diet management. Also had to cut out alcohol 100%; it has simply become too much of an energy drain. I’m feeling a lot better and getting better results. I’m 37 so YMMV.
age 33
height 6ft 1in
weight 205lbs (measured at 22% body fat back in March)
non-smoker, non-drinker etc
I’ve been lifting weights for 10 years, but my new routine represents a recovery from a slump since the spring. I’ve gotten past the day-after muscle soreness, and I am incrementally returning to the weights I was using pre-slump. I’m just not seeing progress regarding this post-workout fatigue, I don’t recall having similar energy problems other times I’ve renewed my routine.
I suppose it may be a sleep debt, part of my new routine entails getting to the gym earlier but I’m struggling to get to bed at an equally earlier time.
Would low iron levels, blood sugar levels or lack of sleep manifest as a lack of energy during the workout?
How often are you lifting per week? Sometimes when we pick up after a slump, we tend to rush to get back to peak condition and overtrain as a result.
I’d take a full week off, then resume your current routine you’re doing now. See how long it takes to get that dead feeling. If it’s just a day or two, your routine is too strenuous. If you feel OK, obviously it was overtraining.
You really have to take care with your training level as you’re getting into your mid-30’s. It’s a fact of life. I blew out a shoulder joint at exactly your age and it took 3 years to get back to a reasonable load, but I’ll never be able to do any serious lifting with it.
When was the last time you went to the doctor for a checkup? Is that a feasible option for you? If you haven’t been in a few years you might just want to get your blood pressure and cholesterol tested just to rule out anything more important. Then, once you know you’re healthy, you can start taking your routine into account.
Last time I saw the doctor was March, according to the nurse I “had the blood pressure of a teenager”. They also took a blood sample for testing as I’d complained about some chest pains (which after a referral to a specialist and more tests were ruled out as being non heart-related), so I’d assumed that my cholesterol was tested at the same time.
Have you noticed this getting worse more recently? Do you live in a Northern Latitude? Have you ever felt that your energy level is more depleted in the winter than the summer?
I was thinking maybe a mild-type case of Seasonal Affective Disorder? Basically, your tiredness has nothing to do with your exercising - you’re just noticing them at the same time.
I’d say most likely you (like many other weight lifters) are in lousy shape endurance-wise. And the 20 minutes, 3 days a week of cardio is not enough to get you in shape.
The solution is to increase your cardio workout tremendously. Get a cardio workout every day or at least 6 days a week. Take up cycling or running if possible. Run for half an hour to an hour a day or cycle 1 to 2 hours. Or work out on a cardio machine for half an hour to an hour. If you work out at a club, consult one of their trainers for a workout program, heart rate targets, that sort of thing.
I have 20 years on you, yet I could go out cycling for 30-35 miles a day, every day (that’s about 2 - 2 1/2 hours), and still have plenty of energy left for other activities. It’s actually quite easy once you get into shape.
As I get older, the effect of even modest sleep debt on strength training (or cognitive function for that matter) increases. Every not-so-good night manifests itself in lower performance in and slower recovery from lifting. I’m talking about waking up an hour before you wanted/needed to, not sleepless nights.
Try pressing 10,000 lbs per day, 3 days a week (which really is not a lot), and get back to us. Most likely you’ll be feeling the same as the OP. Cardio fitness is all well and good, and it does help the overall energy level, but it is NOT the same type of fitness as weightlifting.
I dunno - working out pretty much always kicks my ass. Felt that way after I used to run, and after messing up my foot still feel like crap after lifting/elliptical. I attribute a good part of it to age (47 - for one more day). I remember I NEVER napped when younger - never understood why anyone would. Probably started around 35-40. Now I LOVE naps.
Low iron might be a factor. Could get a blood test, or simply take a supplement. You might find a daily multivitamin helps as well.
I used to do twice that much just on the inclined leg press and it didn’t wear me out at all. Or at least no more than temporarily, immediately after doing it. OK, that’s not fair, since legs can do lots more work than arms. Anyway, I stopped doing lots of leg work because I didn’t want to wear out my knees – rather save them for cycling – so I can’t do that much anymore.
The OP sounded like adding the cardio workout was what seemed to cause his problems and that after a couple months he wasn’t seeing the improvement he expected in terms of endurance and energy. I was mainly pointing out that he wasn’t doing enough to get into shape endurance-wise.
I’m not sure an extra hour of cardio every day is feasible to me, but I’ll try increasing the amount of cardio I do per workout, combined with forcing myself to get more sleep especially on workout days. If the low-energy persists I’ll look at the possibility of overtraining.
Thanks to all for the suggestions.
One last question. Currently I’ve suspended my weight-training for my legs, and am exercising them with the cardio only. Would resuming that routine on top of increasing the cardio sessions be beneficial or simply put me in more danger of overtraining?