Training for the Seasons of Life
What happens when the Gung Ho lifter that never misses a workout no matter what has additional stress from work, family, school etc. and doesn’t make adjustments? There are several possible answers to this question, but none of them are really great outcomes. This is something that I really believe is one of the hardest things for people to understand with a training plan. The more in love with training the person is, the more difficult it can be to absorb the message of “slow down”, “back off”, and “take a down day”. I’ve been that person and so were many of my training partners over time. As a result, I have likely seen every type of injury that could possibly happen with a barbell or dumbbell. For many of us, periods of high stress just build up gradually and we don’t give them much attention until we realize that we’re completely overwhelmed. Here are a few tools that you can use to gauge readiness to train. Keep track of these and you’ll begin to notice trends and will become better able to pin point optimal times to push the gas in training or when you need to audible training.
Sleep - You can track your sleep through many apps on your watch. They all have pros and cons. Use the one that seems easiest to you and provides the valuable information you’re looking for. Grip Strength - Use a Dynamometer to test your grip strength and get a baseline. From there you can check it before you start your workout and adjust down if your reading is 5-10% lower than your baseline.
Mood - If your mood seems up and down or irritable, its a great sign that you have a lot on your plate and you would be wise to back off the intensity until you get back to base line.
Now let’s look at how to structure your training during a period of high stress.
Avoid High Intensity Exercise
This is first because it’s likely the one I see abused the most. Whether it’s taking a new max on a lift or an intense Crossfit or spin class, your body isn’t going to handle the additional stress very well. Your body doesn’t know the differences in stress, so it all registers the same. These periods are good the “Punch the Clock” workouts. Get in and do what you need and then leave.
Add or Substitute Walks
Walks are a great low intensity activity that help promote recovery for your body and your mental well being. Don’t use this time to catch up on work emails or podcasts. Just be present and move your body (preferably outside). Walks are great for improving back and hip health also. Adding in a trail walk can challenge you’re muscles in a new way as you have to adapt to the different trail conditions.
Enjoy Exercise
However you’re choosing to exercise, it should be fun and not stressful. It shouldn’t seem like a chore and your workout shouldn’t include a bunch of exercises you hate. When exercise becomes a task that you “have to do” instead of get to do, it now compiles to an already overwhelming list.
Monitor Nutrition
Keep an eye on how your body is responding when you eat certain foods. If something doesn’t sit well in your stomach, don’t eat it and add to your list of issues. Find the foods that leave you feeling great and grateful for eating them. This will help further promote recovery and enhance what you’re able to continue to do in your training.
There are no trophies for the person who never misses a workout or takes a day off, but there are emergency rooms for people who don’t monitor these signals that exist outside of the weight room. If you’re working with someone for training, it’s important to mention these periods of stress so that they can adjust your training accordingly. If the person simply tells you to push through or build some mental toughness, then it’s time to go in a different direction.
Nick Showman
Showtime Strength & Performance
www.showtimestrength.com