What To Do When You Have A Bad Workout

As much as I’d like to think every workout is going to be the best one yet, sometimes it’s just not the case.

In fact, if you’re in a caloric deficit there’s a good chance you’ll have several workouts that don’t feel all that great.

I don’t mean to be negative, but I’m not about to paint a false picture either.

Fortunately there are a few things you can do to have better workouts.

Get Some Extra Sleep

Yeah, I know this one is pretty basic, but when is the last time you had a full 7–9 hours of sleep?

If you sleep that much daily, congrats and please share your secrets.

But in terms of your workouts, sometimes just going to sleep an hour earlier every day can make a huge impact on energy and performance.

Have A Cheat Meal

If your sleep is okay and your training is still feeling weird, sometimes having a cheat meal aka ‘free meal’ can help.

I don’t recommend a whole day of mindless eating, but having a big meal of your favorite food can reduce stress and help you boost your energy level.

Try to be sparing with this (1–2 times per month max), because frequent cheat meals can really mess up your diet progress.

Take A Deload Week

To be honest, I’m not really a fan of deload weeks.

One way to deload is to cut your working weights in half and do the same reps and sets.

For example, 185lbs for 3×8 would be 95lbs for 3×8.

This will boost your recovery rate and your future workouts will be better.

The only reason I don’t like deloads is they’re not very exciting but sometimes they’re necessary, especially when the weight gets really heavy.

So try out these methods of boosting your recovery and let me know how they work for you.

And if you want to know exactly how I lost 30 pounds in 8 months when I first got started in the gym, download my ebook here free:


Talk soon,

P.S. If all else fails, sometimes you just get over your bad workout and try harder next time. Your mindset when you walk into the gym is very important, which I can write about in the future.

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Originally published at gabejohansson.com on May 25, 2017.