Exhausted after lifting weights

cpldjski

I am sure this has been answered before but I could really use some help. I just started lifting weights recently. I started out with small hand weights and then saw some research on the heavier lifting. So I did some lifting with heavier weights, not much, things like bicep curls, overhead press, squats and lat pull downs. Anyways, my problem now is that I am absolutely physically exhausted. My muscles feel so weak. I have had this happen twice now when I lift. I am wondering if anyone else has had this problem or how to avoid it. I worry that I will just not do it because I don't like the way I feel when I am finished. Any insight would be greatly appreciated.

Thanks!

stormieweather

I that feeling. It means I've accomplished something! If my muscles don't feel anything, then I'm not actually working them and am basically just wasting my time (hate wasting my valuable time!!). Not sore or painful, just a little like jello

ladyace2078

I'm pretty spent after a hard workout. I do a protein shake after working out, drink tons of water, and I've had to be very diligent about getting enough sleep.

ZugTheMegasaurus

If you're talking about immediately after, then I think you're probably feeling like you're supposed to. I've always been told to lift "to the point of fatigue," meaning basically that the muscles have been exhausted and couldn't properly continue doing the same exercise.

If you're saying that since you lifted weights you actually feel "weak" all the time, that's a little odd. I guess I'm not sure what you're defining as weak. For me, I might feel a bit wobbly right after I finish, and then be sore for a few days, but I wouldn't call it weak and it doesn't stick around long. What exactly are the feelings that are problematic for you?

ninerbuff

You will adapt. Like anything else your body isn't used to, continual repetition of it will force the body to adapt. Your body is telling you that it's not accustomed to resistance training, so keep it up. You'll enjoy the benefits later. This is why many are not in shape. It takes determination and discipline to do it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Tiff587

Check this out! It will make you laugh!

http://www.myfitnesspal.com/topics/show/573666-evidence-of-a-successful-leg-workout

It will get better, like ninerbuff says! First two weeks I found hard, but I love it!

:flowerforyou:

HMVOL7409

You will adjust Being sore, tired etc is very normal in the beginning especially with heavy lifting. I usually have a post workout snack like a cup of chocolate milk or protein bar that helps with my stamina later during the day.

skydivelife

We need to know more :-)

How long do you feel exhausted and how soon before and after are you eating? What are you eating and do you have issues with blood sugar?


Wellfitlife.me

chris1816

Make sure you are not working the same muscle groups back to back.

Sleep, this is important, so very important.

Zinc, vitamin b6, ample protein, good hydration.

Don't cut carbs excessively if you are at calorie goals, carbs are fuel, in both lifting the weights and processing the protein needed to maintain and build lean mass.

The more strength you build the easier it will be over time, but also this is a good time to challenge yourself.

cpldjski

I guess the best way to describe it is that my arms and legs feel like jello, but my stomach also gets upset. I feel sort of like I may need to throw up. I know that soreness is a good thing, but I feel physically drained and almost to the point of feeling ill.

I don't have any blood sugar issues that I know of. I do have hypothyroidism and Grave's disease which I take medication for. Normal worksouts are in the morning at 5, with nothing to eat before hand. I'm just not one of those that can eat and then work out. Three days a week I run (doing Week 8, Day 3 of C25K this week) and then two other days I try to lift the weights.

I am on a low carb diet because my doctor recommended it. Nothing extreme, but it has helped with the weight loss. I usually will have a protein shake about an hour after finishing and I take a multi-vitamin.

I have lifted weights before and not felt like this, so I wasn't sure if it was something normal or not. I have managed to keep up with the cardio aspect, so I guess I just need to keep trudging along.

Thanks for all the responses, it is greatly appreciated.

ladyace2078

If you are lifting heavy, you probably need to eat something before you workout. Even a banana will help.

chris1816

I would get off of low carb if you are lifting, yes you can do it without, but it's not good for long term.

Focus less on low carb and focus on good carbs.

Try eating some oats in the morning, do your workoout a bit later. Or try a light smoothie with some carbs in it (blend up fruit, flax, protein powder or greek yogurt etc).

Eat some cottage cheese with a bit of fruit and raw honey the night prior before you go to bed., you might feel better working out in the morning.

If it is to the point of nausea and sickness, change up how you are fueling those work outs.

sammys1girly

I can't eat low carb and lift or I feel that way too. Carbs aren't bad as they give you energy and when balanced with a good amount of protein.

atjays

That's how you're supposed to feel! Lets you know that you really worked them hard. There's a few girls on my friends list that are barely able to pick up a glass of water afterwards!

Just make sure you're not over doing it. Always stop if you feel actual pain. Give your body 48-72 hours between heavy lift days and make sure your protein intake is above normal to repair your muscles. I'm sure since you've been doing your research you've seen similar things.

HeidiMightyRawr

It's normal for arms/legs etc to feel like jello. That's just a sign of a good workout, and you'll get used to it. The sick feeling, I get like that when I haven't eaten for a while, or haven't got enough carbs. It might be an idea to re-discuss the low carb option with your doctor, explain what you are doing and see if raising them a little might help.

Teksavvy

My body is also exhausted after lifting weights. I usually start with a banana only so I have a bit of energy, but keep plenty of water handy. After the workout, I do a protein drink/bar combined with a decent meal.
Even before I worked out on a regular basis, sometimes I had stomach irritation from a multivitamin. I need to have enough food in my stomach to buffer it.

DixiedoesMFP

Make sure you aren't dehydrated, especially if you are working out right after waking.

dlwyatt82

I saw a mention of low-carb in the replies; not sure if the OP is doing that, but I tried Atkins a few years ago. I would get extremely light-headed during workouts, to the point where I wouldn't finish or risk just passing out. I asked around, and found that people on low-carb diets have some success by eating something that will give you a quick spike of carbs about 30 minutes before the workout. I'm not even necessarily talking about fruit; they would eat a pack of Smarties or something. Your workout should use them up before the carbs have a chance to screw with your ketosis.

Anyhow, something to keep in mind. Whatever your opinion on low-carb dieting for weight loss, you may really need some carbs to handle strenuous workouts.

jaeone

I guess the best way to describe it is that my arms and legs feel like jello, but my stomach also gets upset. I feel sort of like I may need to throw up. I know that soreness is a good thing, but I feel physically drained and almost to the point of feeling ill.

I don't have any blood sugar issues that I know of. I do have hypothyroidism and Grave's disease which I take medication for. Normal worksouts are in the morning at 5, with nothing to eat before hand. I'm just not one of those that can eat and then work out. Three days a week I run (doing Week 8, Day 3 of C25K this week) and then two other days I try to lift the weights.

I am on a low carb diet because my doctor recommended it. Nothing extreme, but it has helped with the weight loss. I usually will have a protein shake about an hour after finishing and I take a multi-vitamin.

I have lifted weights before and not felt like this, so I wasn't sure if it was something normal or not. I have managed to keep up with the cardio aspect, so I guess I just need to keep trudging along.

Thanks for all the responses, it is greatly appreciated.

Try having your protein shake immediately after your workout and you may need another skake later on on the day.

chrishgt4

Totally should - it means you're doing it right.

jpapakalos

I did super heavy lifting my last 12 week program and I felt the exact same way. Every 4 weeks, I lowered the reps in each set and lifted heavier, so the feeling came back with each increase. I started using a supplement called SizeOn in my water during weight training so I wouldn't feel so spent afterward. It helped, especially when I did cardio afterwards.

If you are lifting to your max, you may want to increase your rest between sets to 90 seconds so your muscles can recover. Make sure you eat an hour before working out and immediately afterwards. I'm still doing a 40% protein, 40% carbs, 20% fat ratio in my daily nutrition.

Warming up first, then stretching for a few minutes before and after heavy weight lifting helped with the soreness too.

You would be surprised at how minor adjustments can make you feel.

teasdino

I am in agreement of possibly adding some 'complex' carbs back into your menu. There are oats,, brown rice, quinoa (careful on that....some people like it and others don't..lol), barley, flax seeds, wild rice and lots of other good things you can incorporate.
I am not saying to go wild and crazy...lol. But maybe check out what a serving will do for you. I think checking out what works for is the smartest approach.
Sounds like you are doing a good job on the lifting. My only extra advice on that is to stretch like crazy on the break periods. I find I recover quicker if I stretch....allot.
good health to you :-)

kionig

Im prone to these symptoms, and I'll have half a protein shake before & half immediatley after working out. With some electrolytes ( propel, coconut water, gatorade , powerbar fruit gels) during the workout. There is a difference between working to fatigue and feeling as if you'll just fall over and bump your head. My blood sugar can bottom out easily, sometimes I need a piece of candy or protein drink during my workout to make it to the end.

skydivelife

I guess the best way to describe it is that my arms and legs feel like jello, but my stomach also gets upset. I feel sort of like I may need to throw up. I know that soreness is a good thing, but I feel physically drained and almost to the point of feeling ill.

I don't have any blood sugar issues that I know of. I do have hypothyroidism and Grave's disease which I take medication for. Normal worksouts are in the morning at 5, with nothing to eat before hand. I'm just not one of those that can eat and then work out. Three days a week I run (doing Week 8, Day 3 of C25K this week) and then two other days I try to lift the weights.

I am on a low carb diet because my doctor recommended it. Nothing extreme, but it has helped with the weight loss. I usually will have a protein shake about an hour after finishing and I take a multi-vitamin.

I have lifted weights before and not felt like this, so I wasn't sure if it was something normal or not. I have managed to keep up with the cardio aspect, so I guess I just need to keep trudging along.

Thanks for all the responses, it is greatly appreciated.

Before you go dramatically changing your diet, try these to get a more focused idea of what's going on.

Option 1. Have 1 oz of nuts in the a.m. With a handful of berries. If this solves your issue, you're probably having sugar issues

Option 2. If you just started working out like this, your body just needs more time to get used to this training and you're working too hard right now. Usually The pressure receptors (baroreceptors) in your neck are not used to the high blood pressure that comes from working out with weights and your blood vessels open up (vasodilation). In response. This is associated with nausea, dizziness and excessive fatigue.

You should feel pretty much back to normal in 1 to 2 hours after your workout.


Let me know if u have more questions but one of those should be your answer :-)


For more workout info: wellfitlife.me

Ninikins2

This happened to me a few times after I first started lifting. Once I got home and couldn't move off of the bedroom floor I was so wiped out. I couldn't even stand to get up to take a shower for a while! Another time I thought I'd go get groceries afterwards, and I was so weak, I had to hang on to the cart extra hard and cut shopping short. I think it's just because your body is not used to it. I'm fine now after workouts. Make sure you have your protein shake immediately afterwards, but don't pound it either. As long as you get it in within half and hour. Stay hydrated and don't lift on a full stomach, but I wouldn't recommend lifting after not eating for a long time either. Good luck hun!

kelseyhere

I can relate to early morning workout nausea. Caffeine definitely adds to the upset stomach so if you usually drink tea or coffee, maybe reduce it to just one small cup before the workout, or even better, if you can wait until later in the morning after the workout.

Also I know for me just having something very small in my stomach helps. Here are two of my favorite low-carb options that are no more than 2-3 bites tops: like Morning Star Veggie Sausage Patties (80 calories, 10g protein), or 2 Banquet Turkey Brown-n-Serve links (66 calories, 6g protein).

Congrats on starting a lifting routine, many women could learn from you! Don't give up and stick with it, you will get stronger and it will get easier. I recommend keeping a log to track your progress also.