I've been working out for 6-7 months now, a mix of cardio, yoga, and weights. I've noticed that it's getting harder to do the same sets lately. For example, I've been doing 170 on the lat pull-down for a couple months now, but my reps are starting to go down- I just can't do as many. I'm working on the 100 push-up challenge, and in my second week, again, I can't do as many. I'm sleeping and eating well, although I am running a calorie deficit to lose weight (which has also stopped). I feel great- just not as strong. Any ideas?
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Getting.... weaker??
- Thread starter MushCreek
- Start date
How's your energy level when you get there? Do you eat something before your workout or drink a protein shake? And have you been doing the same weight training routine for the whole 6 or 7 months?
It used to happen to me too until I started eating some protein with a complex carb one hour before my workout and then recently I switched up my entire workout routine since my body adapted to the old one. Stretching every day also helped me become stronger.
It used to happen to me too until I started eating some protein with a complex carb one hour before my workout and then recently I switched up my entire workout routine since my body adapted to the old one. Stretching every day also helped me become stronger.
I do my work out at work, at the end of my day, so some days I'm feeling pretty good, others- not so much. I try to eat a banana for energy about 45 minutes before I work out, and whey protein right after. A typical work out consists of 20 minutes hiit (I usually run up and down the stairs, or treadmill) The rest is weight training, with yoga and stretching in between. It varies quite a bit from day to day. I work out every other day, and try to work different muscle groups. Some days I'll do a lot more yoga and stretching, other days I might throw in some sets of kick-boxing. I'm wondering if its age (I'm 55), diet, or something I'm doing wrong. According to my calculated BMR, I'm running almost a 1000 calorie a day deficit, at least during the week. My weight has been about 203 +/- 5 lbs.for almost 2 months now.
I do my work out at work, at the end of my day, so some days I'm feeling pretty good, others- not so much. I try to eat a banana for energy about 45 minutes before I work out, and whey protein right after. A typical work out consists of 20 minutes hiit (I usually run up and down the stairs, or treadmill) The rest is weight training, with yoga and stretching in between. It varies quite a bit from day to day. I work out every other day, and try to work different muscle groups. Some days I'll do a lot more yoga and stretching, other days I might throw in some sets of kick-boxing. I'm wondering if its age (I'm 55), diet, or something I'm doing wrong. According to my calculated BMR, I'm running almost a 1000 calorie a day deficit, at least during the week. My weight has been about 203 +/- 5 lbs.for almost 2 months now.
I used to eat a banana too before a workout. Start eating a little bit of protein (teaspoon of peanut butter, string cheese, couple HB eggs etc) and a complex carb (oatmeal or whole wheat bread or pb&j sandwich). I would also suggest doing weights before HIIT. I'm sure it's not your age- there are men at my gym older than you that will put most 20 year olds to shame. haha
when i cut calories, i tend to be more tired or not be able to go as far durign my workout.
If there are days when i restrict carbs, i wil make sure i have some carbs about 1.5 hours before i workout.
If you still seem to be weaker, totally change your workout or take a break from the gym, an extra day of rest
If there are days when i restrict carbs, i wil make sure i have some carbs about 1.5 hours before i workout.
If you still seem to be weaker, totally change your workout or take a break from the gym, an extra day of rest
...although I am running a calorie deficit to lose weight (which has also stopped). I feel great- just not as strong. Any ideas?
yes. fewer calories = less energy, especially if you are cutting carbs.
how long have you been training without a week off? you may need a 7 day vacation from 'real' exercise.
maybe your diet isn't as good as you think...
maybe you're not getting all your vitamins/minerals and macros...
Unfortunately if you're cutting calories to lose weight, you'll find you won't have as much energy or strength with particular things. Losing weight and increasing strength don't really work with each other. You've also said that you're weight loss has stopped? Like I'm telling a lot of people, use some other indicators as skin folds and girths to see what is happening. Because you still may be building some muscle and decreasing fat, and therefore cancelling out the actual weight loss you see....