They Key to Sustainable Fitness? Tuning In.
Most of my clients begin their strength training journeys with enthusiasm, eager to integrate it into their favorite activities—whether it’s HIIT classes, community trail runs, yoga, or friendly hikes. However, they often find their plans quickly unraveling due to time constraints or simply lacking the energy to follow through. For instance, if Monday is designated for Orangetheory but also coincides with a big work presentation and kid pickup duty, they may end up too exhausted to commit to a workout by the end of the day. After a few missed workouts, they become discouraged, feeling like they "can't stick to a routine" and resigning themselves to thinking they'll "never get back on track." I used to experience this myself (actually, I still do!) during significant job transitions, including my biweekly travels with Amazon when I often had only 15 minutes to spare in a hotel gym. It wasn’t until I started working with coaches and tuning into my body’s energy levels that I learned to select the most suitable workouts for any given day.
Exercise inevitably adds physiological stress to our bodies, but finding the right balance of stress, especially when we’re already feeling overwhelmed, is a delicate dance. So, when is the right time for a high-intensity workout at Orangetheory or Barry's? When should you do yoga instead? And where does strength training even fit into the mix? The intensity of your exercise can significantly impact your energy levels.
Factors to Consider
Understanding your energy state and determining which type of movement your body and soul require at different times (daily, weekly, or seasonally) can be a nuanced process. Below are just a few questions to consider when you're trying to more objectively determine your energy levels and hence match your movement needs accordingly.
How did you sleep the night before? Did you wake up rested?
Have you had the chance to eat full meals, or are you mostly grabbing quick snacks or skipping food altogether?
Are you in a state of transition, perhaps starting a new job or project?
Are you experiencing mental fatigue or emotional stress at work or in your personal life?
Simply put, how are you doing? Really?
Once you've had a chance to pause and answer some of these questions for yourself, you can choose the workout that matches your energy levels - from high intensity and aerobic work to recovery and low-intensity exercise.
High-Intensity and Aerobic Work
If you've had a good night’s sleep and are ready to seize the day, it may be an ideal time for higher-intensity or aerobic workouts, such as running, cycling, or your favorite group HIIT class (think Orangetheory or Barry's Bootcamp). When your body is primed to take on additional demands, embrace it!
Active Recovery and Low-Intensity Exercise
On the other hand, if you’re feeling stressed, tired, or overwhelmed, this typically isn’t the best time for high-intensity workouts. Engaging in vigorous exercise while already in a heightened adrenal state (the "fight or flight" response) can lead to further depletion rather than revitalization. If you’re feeling emotionally drained, it’s crucial to choose activities that replenish your energy instead of draining it. In such cases, opt for active recovery and low-intensity movements. Calming exercises that don’t involve too much additional load or spikes in heart rate—like walking, mobility exercises, yoga, Qi Gong, Tai Chi, or Pilates—can be excellent choices.
Strength Training: Where Does It Fit In?
The beauty of strength training is its flexibility; it can be adjusted to match your energy levels on any given day. Unlike high-intensity group fitness workouts that keep your heart pumping for a full hour, strength training gives you a chance to pause (and recover) in between exercises as much or as little as you need. It can also be very grounding and help regulate the nervous system. By focusing on technique, performing controlled movements, and engaging your muscles, you can quiet your mind and channel your energy positively. The rhythmic nature of lifting weights or doing bodyweight exercises promotes cadenced breathing, increased blood flow, and a sense of calm amid life’s chaos.
If you're new to strength training, consider working with a coach who can help you gauge your energy levels and adjust your workouts accordingly. It can be challenging to assess your needs objectively when you’re deeply immersed in your own routine. A coach can offer the insight needed to tailor your exercises and intensity. While it’s ideal to follow a progressive overload approach—gradually increasing intensity over time—not every session needs to be tougher than the last. After all, we’re human; we have good days and bad days. Meeting ourselves where we're at is crucial.
I wholeheartedly believe that building fitness starts with nourishing our nervous system. Only then is our body able to more effectively lost fat, build muscle, run faster, try new movements, and achieve the fitness goals we set for ourselves. Use your fitness journey as an opportunity to tune in, reconnect with your needs, and make choices that support both your inner and outer strength.