No one is a rock star every day in the gym.
Sometimes, we’re weak that day and we miss lifts.
Sometimes, we didn’t sleep well or we had a stressful, tiring day outside of the gym and it makes it hard to do what we set out to do inside the gym.
Sometimes, there’s a twit doing his 8th set of curls in the squat rack and you are frustrated with waiting and your motivation is slipping away by the minute.
It could be any other number of things, really.
First, have you been training hard for more than 4 weeks? I define hard training as training with maximum intensity, 5 – 7 days a week for more than 4 weeks. If you have been doing so for more than 6 weeks, you should absolutely schedule a deload week. A deload week is one where you scale it all back to give your body adequate rest and recovery. You can’t just beat yourself to a pulp week in and week out and expect good results and endless progress and gains. It doesn’t work that way.
So if you’ve earned a rest, take it!
Second, if deloading does’t apply to you, you have to re-assess. Are you being too hard on yourself? Are you really trying your best? Could it be that today is a day you do exercises or work on body parts that you don’t like training? Be honest with yourself. No, really. If it’s one or both of the latter two, suck it up buttercup!!! We all have exercises we might dislike, or that we might feel that we aren’t good at, but that just means that you have to do them more.
Get out of your comfort zone. Get really good at the things you might do poorly now.
When I first started working out regularly (about 10 years ago!), I hated doing any upper body work. I didn’t dislike the way my upperbody looked, so to my infantile training mind of the time, that meant I didn’t need to do anything. Sometimes I did lat pulldowns, and I liked tricep exercises, but anything involving a curl or an overhead press felt like hell to me! Even with the lightest weights.
Once I realised how important it was to train your body evenly (should be a blog post of its own), my answer to push through all these exercises I truly hated was to tell myself I loved them and I was great at them.
Sounds wanky, but guess what? It’s not wanky at all. It works. If you repeatedly tell yourself something, you start to believe it and it sort of comes true. These days, I still hate bicep curls, but I LOVE any and all kinds of overhead pressing. Dumb bells, barbells, push presses, strict military presses, snatches and thrusters and everything in between. My bicep curl is not too shabby either, for a chick that never “trains” biceps, haha!
So if your workout is sucking because your attitude sucks, adjust your attitude. Tell yourself you are going to do it and you’re going to love it and you’re great at it. Greatness lies outside the borders of your comfort zone and the best bodies and the greatest athletes are built with mental discipline.
And sometimes we just have to fake it til we make it.
Third, sometimes shit happens and you have a shitty workout. There could be a number of reasons for it or no reason at all. Push through it as best you can, get some sleep and get in the gym the next day and hit it hard. Being resilient also means taking the bad days in your stride, not beating yourself up too much or over analyzing (paralyzing!) yourself. So maybe this workout sucked, but in the grand scheme of things you’re killing it. And lapping everyone on the couch. Remember that!