Tired of Feeling Tired? Exercise Might Be the Ticket

Tackling a HIIT workout, lifting weights, going for a run, and playing a sport are all things that can leave you feeling spent. But when accumulated stress starts to stack up, how do you navigate that sluggish feeling — that slow-moving, reluctant, "I thinkkkkk I should work out, but it's going to take a lot of effort to get me out the door" feeling? Is exercising when fatigued really a good idea, or is rest the better choice?

Sometimes, getting your body moving can be exactly what you need to shake off that tired feeling; other times, pushing through can leave you more depleted. So, before you decide whether to lace up your sneakers or become one with your couch, let's break down what your body may be telling you, whether exercising when fatigued can actually boost your energy, and how to know when it's time to move, modify, or rest.

Are You Just Tired, or Are You Fatigued?

When you're calculating whether or not to hit the gym, but you're not feeling like your bright and shiny self, you might be tired (and struggling to get back into your workout routine) or you might be fatigued. These two states can feel similar — and the terms are often used interchangeably — but they're two very different things.

Tiredness is a short-term, universal experience that occurs when we don't get enough sleep, our brains spend a lot of time figuring things out, or we physically exert ourselves. But this feeling can often be remedied with sleep, rest, food, or even exercise. A systematic review published in Frontiers in Psychology looked at trials involving 7,050 participants and found that regular exercise generally increased feelings of energy and vitality.

Fatigue is a deeper sense of physical or mental exhaustion that may not be curbed by a good night's sleep or a day off. For athletes, persistent fatigue can be a sign that the body needs more recovery than what's being provided. It's also worth noting that ongoing fatigue can have causes beyond training, including certain health conditions such as thyroid disorders, as well as side effects from some medications, including some GLP-1 medications. If fatigue persists or feels unusual, it's worth talking with a healthcare professional rather than simply pushing through it.

The key is to listen to what your body is telling you. Feeling tired doesn't necessarily mean you need to raincheck you workout; feeling persistently fatigued may mean you need to prioritize recovery.

Does Working Out Make You Tired?

Exercise uses energy, so why is it that sometimes we feel like we have more energy after we get our sweat on? The math isn't mathing.

When you're feeling tired or fatigued, exercise might be the last thing you want to bother with. Your battery is low, why drain it further, right? But research shows that regularly moving your body — either with low- or moderate-intensity workouts (although self-reported results from low-intensity workouts outshined moderate-intensity) — can make you feel like you have more energy in your day-to-day.

However, feeling more energetic and actually having more physical energy aren't necessarily the same thing. Your body still has to fuel every squat, skip, press, and rep, meaning exercise requires energy and can leave you feeling physically tired afterward. The difference is that, over time, regular movement may help reduce that everyday feeling of fatigue, even though each individual workout comes with an energy cost.

Signs You Are Too Tired to Workout

Sleep deprivation: You've been burning the midnight oil or struggling to get a good night's rest, and research shows that this can impair endurance, power, speed, skill, and perceived exertion. Similarly, alcohol can disrupt quality sleep, making it harder for your body and mind to fully recover overnight.

Poor coordination: If you're feeling clumsy (more than the usual amount), unsteady, or unable to maintain proper form through movements you typically don't struggle with, take this as a sign to skip the workout and focus on rest. 

Muscle soreness: Your muscles need time to recover, so if you're trying to hit the gym before they've had a chance to rebuild, you may be better off giving them more time to recover or working a different muscle group.

Dizziness, lightheadedness, or unusually weak: These aren't signs to push through. Stop exercising, sit or lie down somewhere safe, and give your body a chance to recover. If symptoms are severe, don't go away with rest, or are accompanied by chest pain, trouble breathing, confusion, or a racing heartbeat, seek medical attention.

Fever or illness: I know it can be hard to take a day off, but if you've got a fever, cough, or are just feeling generally unwell, go ahead and skip your workout. Giving your body a chance to focus on getting better is more important than squeezing in a workout — and staying home can help keep your germs from spreading to everyone else at the gym.

Unusually elevated rate of perceived exertion (RPE): If a workout that typically feels manageable suddenly feels like you're working twice as hard, pay attention. Consider dialing back the intensity or giving yourself a rest day if that elevated RPE comes with other signs of fatigue.

How Many Rest Days a Week?

There's no one-size-fits-all answer to how many rest days you should take each week — it depends on your trraining routine, fitness level, and how hard you're pushing yourself. Different muscle groups also need different amounts of time to recover, with larger or heavily trained muscles often requiring 48-72 hours before another hard session.

"Recovery is physical and mental," says Strength and Conditioning Coach Dan Berman, CSCS, and NSCA-CPT. Berman programs three to four days of lifting per week for his teams, allowing time for recovery between training sessions. "And the enjoyment you can glean from fitness is directly tied to how well rested you are." That's why it's important to structure your training program to include meaningful recovery alongside your workouts. 

If you're training at a high intensity or lifting heavy, you may need more recovery time than someone doing lower-intensity workouts. Check in with how your body feels and give each muscle group enough time to recover before training it hard again.

Read More: How Often Should You Workout

Best Exercises for Energy

So, if you're tired of feeling tired, here are some of the best low-intensity exercises to add to your routine to help get your body moving and give you the energy you need to feel more awake and alert. Aim to keep these activites in Zone 2 or below, so you're moving without pushing your body too hard.

Some low-intensity options to try:

• Walking
• Cycling
• Paddleboarding
• Low-intensity cardio or strength training
• Swimming
• Yoga
• TRX
• Rollerblading
• Dancing

To help give yourself a boost, choose an activity you actually enjoy doing — whether that's a Zumba class with friends, lifting weights or swinging kettlebells, taking a swim in the ocean, or simply going for a walk around the neighborhood. You don't need to push yourself to the limit; sometimes, a little movement is all it takes to shake off that sluggish feeling and get going.

10-Minute Exercise Hack When You're Tired

When I'm tired and don't want to do my workout, I tell myself I only have to do 10 minutes. Once those 10 minutes are up, if I'm feeling good — which I usually am — I finish my workout. But if I'm still feeling reluctant or run-down, I call it a day and give myself permission to focus on rest.

Read More: Micro-Workouts

Recover Well: What to Do After Working Out

"100 percent rest, 100 percent recovery," says Berman, who wants athletes to be committed to their recovery in the same way they're committed to their training sessions. "If athletes aren't fueling right, getting enough sleep, or giving their muscles adequate time to recover between workouts, they're not going to see the results of all of their hard work." 

Fuel Up

Food is the fuel our bodies use to power training, repair muscle, and recover from the demands of exercise. After a workout, focus on carbohydrates and protein to replenish energy stores and support muscle repair. 

A good post-workout target is 20-40 grams of protein, as recommended by the International Society of Sports Nutrition, along with carbohydrates based on the intensity and duration of your workout. Purist® Grass-Fed Whey Protein Powder offers 25 grams of protein per serving, giving you a simple way to supplement your diet and hit your protein goals.

Hydration

Rehydrating to replace the fluids lost through sweat is crucial to your recovery. Aim for 10-24 ounces of fluid for every pound of body weight lost during exercise. For longer or sweatier workouts, utilizing electrolytes like Purist® Hydration can help replenish sodium and other electrolytes lost through sweat, supporting proper hydration and recovery.

Sleep

Sleep is when the body switches into repair and recovery mode, helping rebuild and strengthen muscle tissue. Standard guidelines suggest 7 to 9 hours of sleep each night for the general population, however, competitive athletes may benefit from more. A study on collegiate basketball players showed athletes sprint performance, shooting percentage, and mental well-being improved from 10 hours of sleep a night. In another study, male and female collegiate tennis players increased their sleep to 9 hours, yielding a significant increase in serve accuracy and lowered reports of sleepiness throughout the day.

Active Recovery

While it may be tempting to plop down on the couch post workout, some light exercise can may help the body's recovery process. Activities like a stroll around the block, some easy cycling, foam rolling tight muscles, or other low-intensity activity keeps blood flowing and can help the body clear blood lactate more quickly than complete rest. 

Takeaway

Should you still hit the gym when you're tired? What about if you've been feeling tired for days on end? Navigating when to put in the effort and when to recover takes an awareness of your body, how you're feeling, and what you've done that week. Sometimes, the best way to shake off that sluggish-feeling is to simply get moving. Other times, your body is begging for rest.

Start with low-intensity movement when you're feeling sluggish, prioritize sleep, food, hydration, and recovery, and don't be afraid to take a rest day when you need one. The goal isn't to push through every workout — it's to find the balance that helps you feel and perform your best.

FAQs

Should I take a nap after a workout to recover?

If your body is telling you it wants a nap, you go ahead and take that nap. However, be sure you're not taking one that'll interfere with your normal sleep routine, and aim for ~20-30 minutes to help you wake up refreshed without feeling groggy.

How does exercising while tired affect my progress?

If you're just a little tired, a workout may actually help you feel more alert. However, repeatedly training when fatigued can impair performance and recovery, making it harder to get the most out of your workouts.

Are there specific exercises that help prevent burnout during workouts?

Mixing in lower-intensity activities like walking, yoga, cycling, and swimming can allow you to continue moving your body while giving it a break from more intense training. Varying your workouts and intensity, while prioritizing rest and recovery, can also help prevent physical and mental burnout.

What are the best ways to rest if I feel exhausted after exercising?

Hydration, nutritious food, quality sleep, and time away from intense exercise are the key tools to rest and recover after an exhausting workout.