We’ve all had those days when we’re feeling drained, and the thought of working out seems like an insurmountable challenge. Trust me, I’ve been there, too. But what if I told you that you can still get a workout in even on your lowest energy days? In this blog post, I’ll share tips and tricks to help you push through the lethargy and maintain your fitness goals. Let’s dive right in!

Listen to Your Body

First and foremost, it’s crucial to recognize that everyone has low-energy days, and it’s completely normal (Oliver et al., 2021). So, before we start, ask yourself, “Do I really have no energy, or am I just feeling a bit tired?” It’s important to differentiate between general fatigue and a genuine need for rest. If you’re feeling unwell or exhausted, taking a break and prioritizing self-care might be best.

Choose Low-Intensity Exercises

When your energy levels are low, it’s a good idea to stick to low-intensity workouts. These types of exercises help maintain your fitness routine without pushing your body too hard (Gibala et al., 2012). Some great low-intensity options include:

  • Yoga
  • Pilates
  • Stretching
  • Light resistance training
  • Walking

Break It Up

battle rope in city garage

Who said a workout has to be one continuous session? If you’re struggling to find the energy for a full workout, try breaking it up into smaller chunks throughout the day (Jakicic et al., 2019). This can help you maintain your fitness routine without feeling overwhelmed.

For example, you could do:

  • A 10-minute stretch in the morning
  • A 20-minute walk during your lunch break
  • A 15-minute yoga session in the evening

Harness the Power of Music

Did you know that listening to music can boost your energy levels and improve your exercise performance? (Terry et al., 2012). So, go ahead and put on your favorite upbeat tunes! Music can help you feel more motivated and even make your workout more enjoyable.

Stay Hydrated

Dehydration can cause fatigue, so ensure you drink enough water before and during your workout (Armstrong et al., 2012). Even mild dehydration can impact your energy levels and exercise performance. So, keep a water bottle handy and take sips throughout your workout.

Adjust Your Nutrition

Your diet can significantly influence your energy levels. Consuming a balanced meal that includes carbohydrates, proteins, and healthy fats can help provide the fuel your body needs to power through a workout (Thomas et al., 2016). Additionally, consuming small, nutrient-dense snacks throughout the day can help keep your energy levels steady.

Take Advantage of Caffeine (in Moderation)

A little caffeine can go a long way in giving you a temporary energy boost. Research has shown that moderate caffeine consumption can improve exercise performance and reduce the perception of fatigue (Doherty & Smith, 2005). However, keeping your caffeine intake in check is important to avoid potential side effects like jitters, increased heart rate, or sleep disturbances.

Find a Workout Buddy

Sometimes, all you need is a little encouragement from a friend. Working out with a buddy can provide the motivation and accountability to push through a low-energy day (Plante et al., 2010). Plus, it’s more fun!

Prioritize Sleep

If you’re consistently struggling with low energy, it might be time to evaluate your sleep habits. Poor sleep quality or insufficient sleep can negatively impact your energy levels and overall well-being (Watson et al., 2015). Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule to help improve your energy levels throughout the day.

Be Patient and Kind to Yourself

Remember, everyone has low-energy days, and being patient and kind to yourself is essential during these times. Acknowledge your limitations and adapt your workout accordingly. Celebrate the small victories, like choosing to go for a walk instead of staying on the couch. Progress is progress, no matter how small!


Low-energy days don’t have to derail your fitness goals. By implementing these strategies, you can still get a workout in even when your energy levels aren’t at their peak. Listen to your body, choose low-intensity exercises, stay hydrated, and prioritize self-care. After all, fitness is a lifelong journey, and sometimes, slow and steady wins the race!

Remember, with these tips and tricks, you can overcome low-energy days and maintain a consistent fitness routine. As you progress on your fitness journey, it’s important to understand that some days will be more challenging. Stay patient, be kind to yourself, and keep pushing forward. Your body and mind will thank you in the long run. Happy exercising!


1. Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., … & Lieberman, H. R. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition, 142(2), 382-388.

2. Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta‐analysis. Scandinavian journal of medicine & science in sports, 15(2), 69-78.

3. Gibala, M. J., Little, J. P., Macdonald, M. J., & Hawley, J. A. (2012). Physiological adaptations to low‐volume, high‐intensity interval training in health and disease. The Journal of physiology, 590(5), 1077-1084.

4. Jakicic, J. M., Kraus, W. E., Powell, K. E., Campbell, W. W., Janz, K. F., Troiano, R. P., … & Piercy, K. L. (2019). Association between bout duration of physical activity and health: systematic review. Medicine and science in sports and exercise, 51(6), 1213-1219.

5. Oliver, S. J., Costa, R. J., Laing, S. J., Bilzon, J. L., & Walsh, N. P. (2009). One night of sleep deprivation decreases treadmill endurance performance. European journal of applied physiology, 107(2), 155-161.

6. Plante, T. G., Coscarelli, L., & Ford, M. (2001). Does exercising with another enhance the stress-reducing benefits of exercise?. International Journal of Stress Management, 8(3), 201-213.

7. Terry, P. C., Karageorghis, C. I., Saha, A. M., & D’Auria, S. (2012). Effects of synchronous music on treadmill running among elite triathletes. Journal of Science and Medicine in Sport, 15(1), 52-57.

8. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and science in sports and exercise, 48(3), 543-568.

9. Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., … & Martin, J. L (2015). The recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843-844.