Major Fatigue After Lifting
JessaLee0324
Posts: 118 Member
I've been doing SL5x5 for 3 weeks now. I love it. But I'm noticing that I get pretty fatigued after a lifting session. Achy, tired, cold. At first I thought it was illness. But this is becoming a rather recurring thing.
Has anyone else experienced this? I want to continue with my workouts, but I would really like to know how to squash the crappy feeling I get the rest of the day!
Has anyone else experienced this? I want to continue with my workouts, but I would really like to know how to squash the crappy feeling I get the rest of the day!
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Replies
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5x5 is a pretty rigorous regimen. Sounds like you may need some more calories to get you through the workouts if you are over-tired. To combat the achy-ness, I know it sounds odd but try ice bathes after lifting. I feel so much better after an ice bath after lifting. The idea is to sit in the ice bath as long as possible and then get out to let your body naturally warm back up (i.e, don't take a hot shower to warm up). The thought is that your body will rush warm, oxygenated blood with nutrients to those areas in the ice bath and it helps speed up recovery. I've been doing it since college football and it works wonders after really hard workouts.0
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I am the same way! If I lift at the gym, I basically crash about 2 hours later for a long nap...then I feel like poo for the rest of the day.0
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Are you taking any post workout protein/carb drink? Those "can" aid in recovery and soreness. Also stretching, and getting enough rest and sleep between workouts.0
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Sorry for the double post back to back.
Are you taking a pre workout? You could be suffering from a caffeine/energy crash.0 -
alan_huynh2000 wrote: »Are you taking any post workout protein/carb drink? Those "can" aid in recovery and soreness. Also stretching, and getting enough rest and sleep between workouts.
This. Also drink plenty of water, helps flush the lactic acid from your muscles that can cause soreness.
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Stronglifts 5x5 is pretty tough, but I'm actually not feeling that sore after a workout. Just REALLY exhausted. I compare the feeling to getting the flu. Chills, tired, achy. Not sore achy...just achy as in my muscles are spent with nothing left.
I'm not using a protein powder or doing anything special "pre" or "post" workout. I am trying to eat more protein each day though.
My diet hasn't been as good as it could be these last couple of weeks. I haven't spent a lot of time prepping my grocery lists....I'm just too tired! And I get enough sleep at night. My husband and I are in bed by 9:30 usually.0 -
JessaLee0324 wrote: »I've been doing SL5x5 for 3 weeks now. I love it. But I'm noticing that I get pretty fatigued after a lifting session. Achy, tired, cold. At first I thought it was illness. But this is becoming a rather recurring thing.
Has anyone else experienced this? I want to continue with my workouts, but I would really like to know how to squash the crappy feeling I get the rest of the day!
It could be a nutrition thing (tired / cold), try maybe having a small Gatorade 30-min's before you train.the lactic acid from your muscles that can cause soreness.
More modern information believes that lactic acid is not the source of muscle soreness; the soreness is a result of micro-tears to the muscle tissue as a result of resistance-training.
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Oh...and right now I am only doing SL5x5. Just 3x a week. The plan was to walk or do the elliptical Tues & Thurs but I haven't incorporated that just yet. So I am getting plenty of rest between workouts.0
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Are you sure SL 5x5 is the right program for you at this time? You seem like you might be a novice and 5 sets across for 5 reps using compound lifts is pretty big chunk of volume, especially if you're trying to increase weight every workout.
Something like Starting Strength (very similar to SL5x5, basically 3x5) might get you the same results and prolong the time you can make linear, workout-to-workout progress. Once you're a little more conditioned you can go to 5x5.
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JessaLee0324 wrote: »Oh...and right now I am only doing SL5x5. Just 3x a week. The plan was to walk or do the elliptical Tues & Thurs but I haven't incorporated that just yet. So I am getting plenty of rest between workouts.
That's fine really, probably keep those sessions to 30-min's tops if you're just going at a moderate pace and you should recover fine unless your nutrition and sleep are way off.0 -
JessaLee0324 wrote: »Oh...and right now I am only doing SL5x5. Just 3x a week. The plan was to walk or do the elliptical Tues & Thurs but I haven't incorporated that just yet. So I am getting plenty of rest between workouts.
SL 5x5 and other "heavy" programs are very hard on your CNS...that is probably what you are feeling. You are literally beating the *kitten* out of your CNS 3x per week. Nutrition, including calories are very important to recovery.
I do my Oly-lifts and "heavy" lifts on Saturdays and I usually leave the gym feeling like I just road a century. That kind of stuff is just really hard on the CNS...it's one of the big reasons I had to ultimately abandon a dedicated "strength" and/or power lifting routine...I was just too wiped to do anything else. It's an awesome program for building strength fast though.
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I'm doing Strong Lifts right now. I don't feel overwhelming tired after a workout, but I just started, and I have a good diet right now. The only problem I'm having is establishing a baseline. I'm forcing myself to not do too much weight so I can get the form down, especially on squats. I usually don't go low enough. I'm trying to build my knees up.0
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Adding to favourites so I can keep an eye on this thread! I'm also suffering a bit from cold / shakes and wipeout after workouts - not always, but yesterday I was totally done in (like after an 8 hour hike kind of done-in). I have also recently started 5x5 - currently fairly low weights and concentrating on form.
My nutrition is pretty good in general, I drink a high protein / glucose drink after workouts, and try to keep my protein intake up in general on lifting days. But I am definitely not getting enough sleep and have been working very long hours / high stress recently. Hoping that's the contributing factor for me.0 -
cwolfman13 wrote: »JessaLee0324 wrote: »Oh...and right now I am only doing SL5x5. Just 3x a week. The plan was to walk or do the elliptical Tues & Thurs but I haven't incorporated that just yet. So I am getting plenty of rest between workouts.
SL 5x5 and other "heavy" programs are very hard on your CNS...that is probably what you are feeling. You are literally beating the *kitten* out of your CNS 3x per week. Nutrition, including calories are very important to recovery.
I do my Oly-lifts and "heavy" lifts on Saturdays and I usually leave the gym feeling like I just road a century. That kind of stuff is just really hard on the CNS...it's one of the big reasons I had to ultimately abandon a dedicated "strength" and/or power lifting routine...I was just too wiped to do anything else. It's an awesome program for building strength fast though.
I think you are right. It's my CNS.
BUT....it sounds like what you are saying is that I am kicking my own rear-end, each time I do a SL5x5 workout? Because I don't feel that beat up immediatly after the workout itself. Its a couple hours later. And I'm not doing killer amounts of weight either. For instance, I STILL have a hard time doing all 5 sets of 5 reps on OH Press....using ONLY the bar! My shoulders are weak and I struggle soooo much with this one. And I'd have to say, it's the only one I feel like I'm going to die while doing! It really takes a lot out of me. But everything else....not so much.
Is weight lifting 3x a week really that bad? It's the only thing I'm doing
I really don't want to have to cut back. It would ruin the program. 0 -
It's not bad, but if you do it with a certain intensity, it can wipe you out. Then your body recovers, and you can push a little harder.
Bad is working at such a low intensity your body is never pushed.0 -
Are you sure SL 5x5 is the right program for you at this time? You seem like you might be a novice and 5 sets across for 5 reps using compound lifts is pretty big chunk of volume, especially if you're trying to increase weight every workout.
Something like Starting Strength (very similar to SL5x5, basically 3x5) might get you the same results and prolong the time you can make linear, workout-to-workout progress. Once you're a little more conditioned you can go to 5x5.
This ^^^. It sounds like you have symptoms of overtraining. Not all programs are suitable for everyone, and especially not while eating at a deficit. Look for a different program that can be more individualized to your needs and current capabilities/fitness level, or back off of the number of sets/reps/weights you're doing on your current program. Your workouts should feel challenging and make you a little tired, but not to the degree you're experiencing.0 -
Having a newbie trade SL for SS is pretty stupid, unless they have a trainer to make sure their cleans are bomber.0
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How much are you eating? No one can lift on too high of a deficit.....0
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JessaLee0324 wrote: »cwolfman13 wrote: »JessaLee0324 wrote: »Oh...and right now I am only doing SL5x5. Just 3x a week. The plan was to walk or do the elliptical Tues & Thurs but I haven't incorporated that just yet. So I am getting plenty of rest between workouts.
SL 5x5 and other "heavy" programs are very hard on your CNS...that is probably what you are feeling. You are literally beating the *kitten* out of your CNS 3x per week. Nutrition, including calories are very important to recovery.
I do my Oly-lifts and "heavy" lifts on Saturdays and I usually leave the gym feeling like I just road a century. That kind of stuff is just really hard on the CNS...it's one of the big reasons I had to ultimately abandon a dedicated "strength" and/or power lifting routine...I was just too wiped to do anything else. It's an awesome program for building strength fast though.
I think you are right. It's my CNS.
BUT....it sounds like what you are saying is that I am kicking my own rear-end, each time I do a SL5x5 workout? Because I don't feel that beat up immediatly after the workout itself. Its a couple hours later. And I'm not doing killer amounts of weight either. For instance, I STILL have a hard time doing all 5 sets of 5 reps on OH Press....using ONLY the bar! My shoulders are weak and I struggle soooo much with this one. And I'd have to say, it's the only one I feel like I'm going to die while doing! It really takes a lot out of me. But everything else....not so much.
Is weight lifting 3x a week really that bad? It's the only thing I'm doing I really don't want to have to cut back. It would ruin the program.
You need to understand that "heavy" is relative. If you struggle to get in 5x5 of OHP, then that is "heavy" for you and will tax your CNS big time. It's also normal to have that fatigue set in later.
Also, like I said...nutrition and calories are important. I make sure I get in some recovery nutrition very shortly after a good Oly session...carbs and protein.
Also, these programs can most certainly be done while dieting, but they really aren't designed with the "dieter" in mind...being in an energy deficit makes these kind of programs even more taxing. Personally, I'm partial to Starting Strength's 3x5 format when dieting...SL is basically the same program but in a 5x5 format vs a 3x5 format. The 3x5 I believe is more suited to beginners and you don't peter out so quickly from a lack of calories and being on a diet...but that's just my personal experience talking.
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JessaLee0324 wrote: »BUT....it sounds like what you are saying is that I am kicking my own rear-end, each time I do a SL5x5 workout? Because I don't feel that beat up immediatly after the workout itself. Its a couple hours later. And I'm not doing killer amounts of weight either.
You've only been doing SL for a short time now, so the weights aside from the OHP shouldn't be too awful yet. I'm going to say it's probably more nutrition-oriented than training-oriented. I know it's not sexy, but I would start there first. What does your daily calorie in-take look like? What's your age, height, weight?0 -
How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.0 -
cwolfman13 wrote: »JessaLee0324 wrote: »cwolfman13 wrote: »JessaLee0324 wrote: »Oh...and right now I am only doing SL5x5. Just 3x a week. The plan was to walk or do the elliptical Tues & Thurs but I haven't incorporated that just yet. So I am getting plenty of rest between workouts.
SL 5x5 and other "heavy" programs are very hard on your CNS...that is probably what you are feeling. You are literally beating the *kitten* out of your CNS 3x per week. Nutrition, including calories are very important to recovery.
I do my Oly-lifts and "heavy" lifts on Saturdays and I usually leave the gym feeling like I just road a century. That kind of stuff is just really hard on the CNS...it's one of the big reasons I had to ultimately abandon a dedicated "strength" and/or power lifting routine...I was just too wiped to do anything else. It's an awesome program for building strength fast though.
I think you are right. It's my CNS.
BUT....it sounds like what you are saying is that I am kicking my own rear-end, each time I do a SL5x5 workout? Because I don't feel that beat up immediatly after the workout itself. Its a couple hours later. And I'm not doing killer amounts of weight either. For instance, I STILL have a hard time doing all 5 sets of 5 reps on OH Press....using ONLY the bar! My shoulders are weak and I struggle soooo much with this one. And I'd have to say, it's the only one I feel like I'm going to die while doing! It really takes a lot out of me. But everything else....not so much.
Is weight lifting 3x a week really that bad? It's the only thing I'm doing I really don't want to have to cut back. It would ruin the program.
You need to understand that "heavy" is relative. If you struggle to get in 5x5 of OHP, then that is "heavy" for you and will tax your CNS big time. It's also normal to have that fatigue set in later.
Also, like I said...nutrition and calories are important. I make sure I get in some recovery nutrition very shortly after a good Oly session...carbs and protein.
Also, these programs can most certainly be done while dieting, but they really aren't designed with the "dieter" in mind...being in an energy deficit makes these kind of programs even more taxing. Personally, I'm partial to Starting Strength's 3x5 format when dieting...SL is basically the same program but in a 5x5 format vs a 3x5 format. The 3x5 I believe is more suited to beginners and you don't peter out so quickly from a lack of calories and being on a diet...but that's just my personal experience talking.
Is there really that big of a caloric burn after a heavy lifting session? My workouts are about 30 minutes long but I have a minute and a half or more of rest between each set. So I'm actually sitting for most of those 30 minutes.
I just feel like I'm not doing "enough" as it is....and to think that I am exerting myself too much makes me mad! I used to be a runner....and that seemed a bit more work than what I'm doing now. And I didn't feel this exhausted either It's confusing.
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Yeah, it sounds like it must be something else then...Three times a week should not be that bad, and you are not eating too little.... I take it you get enough quality calories and protein, and hopefully enough sleep.....I do Body Beast 5 x per week, with added hiit cardio, and eat about the same, although I am older and much taller...
.I don't experience that kind of fatique, although after getting only about 5 hours of interrupted sleep last night, I might skip the workout tonight and do doubles tomorrow, in order to avoid dropping a weight on my own head!0 -
JessaLee0324 wrote: »How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.
1650 for you is roughly a 10% calorie deficit, which isn't that drastic. Are you doing any exercise other than SL5x5? If so, what and how much? Active job? How much sleep do you average per night? What time of day do you train and what do you consume prior to training?
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Sam_I_Am77 wrote: »JessaLee0324 wrote: »How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.
1650 for you is roughly a 10% calorie deficit, which isn't that drastic. Are you doing any exercise other than SL5x5? If so, what and how much? Active job? How much sleep do you average per night? What time of day do you train and what do you consume prior to training?
I'm currently not doing anything other than SL5x5. I have a desk job, and sit all day. I get roughly 8 hours of sleep each night. Though I am always on the go when I get home. I do my weightlifting at 12:30pm M,W,Th and I don't have anything specific prior. I usually eat something about 30 minutes after my workout.0 -
JessaLee0324 wrote: »I do my weightlifting at 12:30pm M,W,Th and I don't have anything specific prior. I usually eat something about 30 minutes after my workout.
Okay, well sometimes the solution is the simplest one. Try eating a good serving of Oatmeal or something like that 2 to 3 hours before training. Or you can have something like Gatorade (a serving with ~30 carbs) about 30-min's prior to training. Try that for a few sessions and see how you feel.
As for the Press, see if your gym has a mini-olympic bar or some of those pre-made bars with the weight on them that are lighter than 45lbs. Worst case scenario, use dumbbells until you can manage the 45-lb Oly bar.
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I'd interpret fatigue as insufficient carbs in your overall diet -- you've got insufficient glycogen in the muscles before the workout, they're getting overly drained during the workout, and not being replenished before the next workout. Not sure what your macros are right now, but it wouldn't surprise me if you've cut carbs in order to make room for enough protein.
To test this theory, dial back your protein for a week or so, and "carb load" for a few days (since you were a runner, you know what I mean). See if that eases the symptoms.
Just a guess, and worth everything you paid for it
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JessaLee0324 wrote: »I really don't want to have to cut back. It would ruin the program.
I did Stronglifts 5x5 earlier this year and eventually got to a point where I was too sore on my non-lifting days to do much else. I took the summer off from heavy lifting (trained for my first triathlon instead) and have recently restarted Stronglifts. This time I'm only lifting twice per week, and it feels much more manageable for me and allows me to continue running without feeling like my legs are dying. The program will NOT be ruined if you cut back to 2 days/week, and you'll likely be able to stick with it longer.
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Are you getting enough protein and are you resting enough? If you don't rest well the fatigue begins to compound. If you need to take some time off to recover do it.
One way to test your central nervous system is to squeeze your fist as tight as possible and see how it feels. If you're grip strength is tanked then it is likely your CNS needs a break.0 -
Having a newbie trade SL for SS is pretty stupid, unless they have a trainer to make sure their cleans are bomber.
There are no cleans in the initial Starting Strength program, at least as laid out by Rippetoe. But you're right, having a newbie do a program specifically designed for newbies is pretty stupid.
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