Am I screwing up my workout if… 🧐

I got a lot really great questions recently, and I noticed a theme.

Many of them have this undertone of “Am I doing this wrong?” 🧐

I get it! There is so much conflicting information on the internet, and there are a lot more clicks to talk about how “you will ruin your winnings if you…”

That’s why we’re here. To help you separate the helpful advice from the hyperbole so you don’t constantly second-guess yourself. Fitness should be something you can feel good about.

Let’s get into it. 💪

“Is strength training on an empty stomach pointless?”

Haley asks:

I’ve read all of these best practices and everyone says that you should eat at least one high-carb snack or light meal 30 minutes to an hour before strength training. But my schedule is such that I have to work out first thing in the morning before I can eat breakfast. I’m taking a medication and have to wait at least 30 minutes (preferably an hour) before I can eat, and that’s the time I have for my workout.

Is strength training pointless on an empty stomach? I know that strength training on an empty stomach is better than no strength training at all, but how much am I diminishing my results if I don’t eat first?

Great question, Hayley – and the short answer is: no. You won’t ruin anything.

The most important factor here is what your overall nutrition looks like for the entire day. If you’re getting enough protein, calories, and fiber, you’re basically checking every box.

The idea that you have Eating something before a workout is pretty excessive. Your body has glycogen stores from yesterday’s food that it can certainly use as a source of energy for your AM strength training. For most people, training on an empty stomach works just fine!

If you’re feeling terrible right now – low energy, dizzy, super hungry – then yes, let’s solve the problem (maybe some liquid carbs and protein before you head out, or see if we can rearrange the schedule a bit).

Take away: For most people, the timing of meals around exercise is a minor factor. Focus on eating solid food throughout the day, exercise intensely when it fits into your schedule, and you’re good to go. 💪

“What am I sacrificing if I split my workouts throughout the day?”

This was another great question I got from various people. The idea is: If you don’t have time to do an entire workout at once, does it still count if you break it up?

The short answer is: YES!

There is solid research showing that accumulating your training volume throughout the day (a set here, a set there) produces similar strength and muscle building results compared to a single traditional session. as long as the overall volume and intensity match. (That means you do the same amount of challenging things overall.)

The only thing I see that trips people up: intensity. It’s hard to walk in the cold and exert yourself safely and hard. Give yourself a minute or two to warm up before you start work so you can challenge yourself and feel good.

Take away: Splitting up your workouts throughout the day is absolutely a viable strategy. Heck, we have plenty of clients who do a single set of pushups, squats, or lunges when they can and it makes a HUGE difference. Make sure you still feel warmed up and challenge yourself. Enter these parts and you will get great results.

Hopefully these answers show you that there are many ways to incorporate strength training into your life – and they’re all great!

You’re not doing it wrong. It doesn’t have to look like a traditional 60-minute gym session to work. It just has to work You. 🙌

You understood that,

– Matt

PS: Are you ready to make some changes to your fitness? Our trainers will be happy to assist you. ❤️