What do you do when you're a bit too "off" to workout?

contingencyplan

You're getting ready to do the high intensity workout you planned. However, while doing your warmup, you notice your overall balance and coordination are a bit "off" today, and you're having a hard time keeping good form on exercises you normally don't have issues with. Do you scrap the workout? Modify it? Go lighter? Do something completely different? Call it a rest day? Details, please!

PRMinx

I keep at it, but I'll take my weight down so I don't compromise form.

contingencyplan

I keep at it, but I'll take my weight down so I don't compromise form.

Do you add more reps to increase when you do? And what if the movement itself, regardless of weight, just isn't really happening well?

BikerGirlElaine

I usually do something else that feels OK. I'll be the first to admit that I'm afraid of injuries.

Chrisparadise579

This actually just happened to me Saturday. It happens sometimes so dont stress about it. Definitely keep going through the workout as usual. The more activity the better. I usually just try my best to stick with the same reps and weights as the previous workout and if I struggle and my form starts to go then lower the weight for the last few reps.

PRMinx

I keep at it, but I'll take my weight down so I don't compromise form.

Do you add more reps to increase when you do? And what if the movement itself, regardless of weight, just isn't really happening well?

No, I just proceed with my workout as planned and really focus on my form. It can be a blessing in disguise.

If I feel like I didn't get enough of a burn, or I have energy otherwise, I may add in a run that day.

jimmmer

If you can't keep good form, then it's time to terminate it. Whatever that may be: lifting, running, etc

I always remember Bruce Lee talking about trying to train fine-grained stuff while fatigued/off. You start to substitute gross movements instead of what you actually need to do. He was of the opinion that too much of this kind of thing will ingrain/establish the gross movement in your skill-set rather than the fine-grained skill. Don't know if that's true or not, but it's always something I'm mindful of (and the reason I always try to do more technical stuff at the front end of the session).

That's aside from actually safety concerns, of course.

meshashesha2012

it depends.

if it's a mental thing then just give myself a "nice try, b*tch" and get to work but really making sure to keep my mind on my form and what i'm doing.


if it's a physical thing because i havent taken a proper rest in a while then i'll just scrap the workout i had planned, do .5-1 mile walk/jog on the indoor track and spend the rest of the time foam rolling, stretching and in the steam room


if it's both then it's straight to the steam room

JoRocka

it depends.

if it's a mental thing then just give myself a "nice try, b*tch" and get to work but really making sure to keep my mind on my form and what i'm doing.


if it's a physical thing because i haven't taken a proper rest in a while then i'll just scrap the workout i had planned, do .5-1 mile walk/jog on the indoor track and spend the rest of the time foam rolling, stretching and in the steam room


if it's both then it's straight to the steam room

I fall into a similar line of thought.

I have to be REALLY physically impacted to quit a workout- I usually will grind through it- typically at a much slower pace. I think I've actually only cut short 2-3 workouts. I usually will take a break or slow my pace down significantly- I have to be REALLY REALLY out of it- nasueas and or light headed- or my form is severely compromised. I'll drop weights- or reps- and slow down first before I really call it a day.

Often times I start and I'm feeling very meh- I perk right up- I have had uncontrollable- debilitating cramps from some weird something- I went to the bathroom sat down and drank water and waited for the clammy cold chills to pass- then went back out to finish. I hate showing up and not doing the work- so I have to really be hurting to pull the plug- I try to finish at least my main lifts though.

margannmks

I think its important to heed what your body is trying to tell you. Balance being off is different than just not feeling it strength wise. It might be a mental thing but thats okay too , sometimes stress has a weird way of telling you to just kick back for awhile. If you were planning a cardio full body routine then just amp down the intensity. If it was your leg workout day just go mind numb on a steep incline on treadmill. Upper body maybe just hit the row machine or do body weight,ie pullups pushups something that dosent take as much concentration. Its just one day its not gonna set you back. Itll probably be good for you.

llamajenn

Agreed on the comments about modifying/backing off if you are losing form. Last thing you need is an injury.
I try to go ahead with it, sometimes taking it slower at the beginning (extended warm-up might help). Sometimes that's all it takes; it not, modify, lighten, or go with an alternate workout. I've learned the hard way that pushing yourself through when you aren't up to it can backfire (i.e. injury, getting sick if immune system is already struggling).

jimmmer

To expand on my answer: I'd probably just go for a nice walk and come back another day for the guts and glory stuff.