There aren’t many better things than leaving the gym knowing you just had an amazing workout. You’ve just earned a new PB, lifted heavier than ever, or completed a grueling HIIT session, and as you walk out the door, all you can think about is how great you feel. But for some people, that post-workout feeling is more fatigue than euphoria.
After an intense workout, they feel tired and sluggish instead of energized and alert. Especially if you’ve just completed a morning workout, exercise-induced fatigue can make it difficult to get through the rest of your day.
So why does this happen? Here are seven possible reasons exercise might make you tired instead of energized.
7 Reasons You Crash After Training
You’re not getting enough sleep
You probably already know about the importance of sleep for exercise performance, but did you know that sleep deprivation can also make you feel more tired after working out?
Research shows that just one night of poor sleep can lead to exercise fatigue the next day. So if you’re not getting enough shut-eye, it’s no wonder you might feel tired after training.
Sleep is essential for exercise recovery, so ensure you get seven to eight hours per night. If you have trouble sleeping, try some of these tips to fall asleep faster and sleep better.
- Eliminate distractions: Remove any electronics from your bedroom and make sure the room is dark, quiet, and cool.
- Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Avoid caffeine in the afternoon and evening: Caffeine has a half-life of four to six hours, so drinking coffee or tea late in the day can make it harder to fall asleep at night.
You’re not eating enough
Getting in a workout on an empty stomach works for some people. But if you’re constantly feeling tired after exercise, it might be a sign that you need to have a meal or snack before working out.
Your body needs food for energy, so if you’re not fueling up before and after your workouts, you’re more likely to feel tired and run down. Make sure you’re eating a balanced diet with plenty of healthy carbs, proteins, and fats to keep your energy levels up.
Even if it’s just a small snack, something like a banana or a handful of nuts can give you the energy you need to power through your workout without feeling fatigued.
You’re overtraining
Working out too frequently or for too long can take a toll on your body and leave you feeling exhausted because exercise stresses your muscles, joints, and connective tissues. If you’re not giving your body enough time to recover between workouts, the cumulative effect can be fatigue and burnout.
Overtraining can lead to many problems, including exercise intolerance, when your body can’t handle the training load you’re putting it under. If you suspect you might be overtraining, reduce your exercise volume and intensity and see how you feel.
You’re not staying hydrated
Dehydration is one of the most common causes of exercise fatigue. When you exercise, your body loses fluids through sweat, which can lead to dehydration if you’re not drinking enough water.
That’s why it’s vital to stay hydrated before, during, and after exercise. If you’re feeling tired after your workouts, make sure you’re drinking plenty of water and other fluids throughout the day.
Besides, in adult men, the body is composed of 60% water (55% for women) [1], so it only makes sense that staying hydrated would be key to optimal exercise performance and recovery.
Particularly if you’re exercising, you need to ensure that you’re taking in enough fluids to replace what you’re sweating out. Depending on the exercise, weather, and intensity, you might need to drink even more than the recommended 6-8 glasses daily.
You’re working out too hard
If you’re looking to progress in the gym, you need to challenge yourself and push your limits. But there’s a fine line between challenging exercise and all-out torture.
If you’re constantly pushing yourself to the point of exhaustion, it’s no wonder you’re feeling tired after exercise. Instead of going all-out every time you work out, focus on quality over quantity. Make sure you’re giving your body enough time to recover between sessions, and don’t be afraid to back off the intensity if you need to.
You’re not warming up or cooling down properly
We get it; you’re short on time and just want to get your workout over with. But if you’re skipping your warm-up or cool-down, you might be worsening exercise-induced fatigue.
Warming up gradually helps prepare your body for exercise while cooling down helps your body recover and prevents blood pooling in your muscles. Both are important for exercise performance and recovery, so make sure you take the time to do them properly.
You have an underlying medical condition
In some cases, exercise-induced fatigue might be caused by an underlying medical condition such as anemia, hypothyroidism, or heart disease. If you suspect your fatigue might be due to a medical condition, you must see a doctor to get a proper diagnosis and treatment.
There may be something else going on if you’re feeling tired after exercise, so it’s important to rule out any underlying medical conditions.
Tips for Reducing Tiredness after Exercise
Most people feel tired after exercising, and this is perfectly normal. In fact, it’s a sign that your body is working hard to improve your aerobic capacity or the amount of oxygen your body can use during exercise.
However, you can do a few things to help reduce tiredness after exercise. Warming up before starting your workout, for instance, will help your body adjust to the demands of exercise and reduce the risk of injury.
You should also avoid over-training, as this can not only lead to tiredness but also injury if you’re not careful. Gradually increasing the intensity and duration of your workouts will help you avoid over-training and allow your body to recover properly.
Finally, be sure to stay hydrated before, during, and after exercise. Dehydration can cause fatigue, so drinking plenty of fluids is essential to stay properly hydrated.
Following these simple tips can help reduce tiredness after exercise and enjoy a more successful workout.
Summary – Exercise Makes Me Tired Not Energized
If you’re tired after exercise, there could be a few different reasons why. You might be dehydrated, working out too hard, or not warming up or cooling down properly. In some cases, exercise-induced fatigue might be caused by an underlying medical condition.
Luckily, the tips we’ve outlined above can help you reduce tiredness after exercise. So be sure to have a good think about how you can implement them into your workout routine.
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