We said it in the last post, and we’ll say it again:
You don’t need full energy to train.
But what does that actually look like?
Let’s say you walk into the gym and you’re dragging. Mentally, physically—just not at your best. You want to keep the habit alive, but you’re not sure if your normal workout makes sense.
That’s where adjustments come in.
Here are a few simple ways to modify your workout on low-energy days—without losing momentum or beating yourself up:
1. Scale the intensity.
If you usually go heavy, go lighter. If the workout calls for 4 sets, do 2. Think of it like a “maintenance session.” You’re showing up, getting the work in, and keeping the groove without draining the tank.
2. Keep it simple.
Pick 1–2 movements you know well and do them with purpose. Maybe that’s a squat variation and a push movement. Maybe it’s a few rounds of light accessories. You’re not trying to PR—you’re just putting in the reps.
3. Set a time cap.
Give yourself 20 or 30 minutes max. When the timer runs out, you’re done. The psychological win of finishing is often more valuable than dragging yourself through a long session you weren’t up for.
4. Focus on movement, not output.
Walking, mobility, controlled tempo lifts—these all count. You’re reinforcing the habit and getting your body moving, which helps recovery and mood, even if it doesn’t feel like a “hard” workout.
5. Remind yourself: this still counts.
There’s no asterisk on training that says “only valid if intense.” Showing up on a low day might be the most important thing you do all week.
At Woodshed, we talk about this a lot with members. We adjust on the fly, offer options, and meet people where they are—because long-term success isn’t built on perfect sessions. It’s built on showing up, even when it’s not ideal.
So the next time you’re tired, stressed, or just not feeling it—don’t overthink it.
Make the plan lighter. Keep it shorter. Check the box. And know that you’re still making progress.
Book your free No Sweat Intro and let’s build a plan that meets you where you are—and helps you keep showing up.