What To Do When A Workout Doesn’t Go Your Way

October 25, 2017

I think we have all been there where you arrive at the gym ready to give it your best shot but nothing seems to go your way. Those 50kg squats you managed last time feel too heavy or your goal of running 5km is too far before you fatigue.

First off – we all have those days. No one can truthfully say that every single workout they have done has been a great success. There are so many factors that can affect how you perform including what you have eaten, if you’ve had caffeine, how many hours sleep you’ve had, and the list goes on.

The way you react to these bad days may also affect your next workout which is something we all want to avoid. Below are my tips to get over a bad workout:


Don’t over-analyse

It is far too easy to fall into the trap of being really hard on yourself when something doesn’t go the way you thought it might have, but as I mentioned above there are so many possible reasons for it. Shake off that feeling of failure, be happy you tried and walk away accepting you couldn’t do it this time but tomorrow is a new day.


Celebrate what you did accomplish

Celebrate even the smallest of accomplishments – this is something I like to do for everyday life as well. Adding 5kg onto a deadlift may not seem like a big thing but why not celebrate this? You are getting stronger! If you go on your first run ever and only manage 1km that is still an accomplishment. Be proud of what you do.


Don’t let it ruin your next workout

A bad workout can put you down in the dumps so much so that you head to your next workout feeling down-trodden still. This won’t be a good start for any kind of workout so walk into the gym with your head high, ready to try again. For me, failure makes me push even harder like I am trying to prove to myself that I can do it. That extra determination can be a great boost.


If it keeps happening, re-evaluate

Having numerous bad days in a row? Maybe it’s time to look at why. Are you trying to lift a weight which you aren’t ready for yet or is your goal of 10km too much too soon? Are you getting enough sleep at night or have you eaten enough? There are a lot of factors which can affect a workout so it could be something you can change outside of the gym to help you improve inside of the gym.


Seek professional advice

Personal trainers and staff in the gym are there for a reason, so use their knowledge to your advantage. Tell them about what you are struggling with and they may be able to offer you some solutions and advice to help you get back to where you were initially.

Do you have any other tips to get over a ‘bad’ gym day? Leave suggestions in the comments!

2 responses to “What To Do When A Workout Doesn’t Go Your Way”

  1. I had a ‘bad’ gym day on Monday as I was only there for 15 minutes. I didn’t have much to eat beforehand as I came straight from work so that might have been the reason why. This made me want to push even harder the next day rather than feel down about it. My routine is to go to the gym after work but now I know to take a pre-gym snack as 7 is way too late to get to the gym if I haven’t eaten since 2! Loved this post!
    Lois x

    • wellnessandwander says:

      I am like you and workout after work so yes it is really important to eat something in between lunch ad the gym so we have the energy! Thank you for your kind words! x

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