4 Workout Adjustments when Stress is HIGH and Motivation is LOW

[@espenstoro]

"Every time you skip a workout, the next workout becomes easier to skip." The opposite is also true. Every time you go to the gym, it gets easier to go to the gym. First time was terrifying, no idea what to do, feeling out of place, sore and miserable afterwards. Next time was a little easier. Now it's unthinkable not to go. It took months to get there, but it worked.

[@TheGreektrojan]

Can confirm both ways are true.

[@raymondjurado9203]

I'm motivated to NOT MOVE THE BARBELL.

[@mr.lorenzo3620]

If the barbell wants to move so bad it can do it itself 🙄

[@SirAlexanderdeLarge]

Do. Not. Move. The. Barbell!

[@dalebraithwaite6890]

I read that in thrall's voice

[@WolfgerSilberbaer]

"You can't move the barbell, if you never touch the barbell."

[@poopslappa1661]

I'm motivated to lift 1000 POUNDS

[@chriswestoby935]

I’ve got to shout out the Strong Dad Club here too, who Alan first introduced me to a couple of years ago. As a very busy and exhausted dad, the ‘something is always better than nothing’ mentality to keep momentum going through tough times has been invaluable to me. I love this vid too

[@Goblin_deez.]

I’m a recovering alcoholic and my work coach told me that the hardest part of going for a walk is putting on your shoes When the blue moon shines I don’t do 3x5 I do 1 then 1 then 1 then then 1, five minutes later I’ve done 10 reps

[@ollvi]

yep exactly!

[@sxhrgvs]

Loved this. Only thing I would add is, no matter the stress level, I always feel better if I’ve done my workout. Always. Just start. Once you’re going, you’ll probably want to continue.

[@brianpolston9713]

Its all discipline. Discipline is stronger than motivation.

[@AlbertLeppänen]

Just finished my front squat and split-squat bodybuilding workout in my home gym. After a 9 hour physical labour outside in below zero temperature. With the motivation from this video!

[@ryanallman8523]

Just in time for finals week, thanks Alan.

[@imitatsiya]

amen to that

[@TheThirteen1313]

This is where a program like 5/3/1 can really pay off. Only the plus set should be terribly hard, and it's only as hard as you make it. You can easily get a bare-bones workout done in 20 minutes and not feel like you deviated from the program (something I don't like doing). Good chance that you'll feel better once you get going and you'll end up doing more than you expected.

[@JoeAuerbach]

Shifting the workout around is a big one. Today I wasn't feeling the gym. My ankle was bugging me and I had a ton of work meetings. I worked out in the basement (even took a meeting down there). Kept the squats easy and put more focus on bench (added a drop set to RPE 9). Fun workout.

[@WolfgerSilberbaer]

"Every time you skip a workout, the next workout becomes easier to skip [...] until you no longer skip workouts, you just don't work out period." Can confirm, unfortunately.

[@De_rekening_a.u.b.]

This video comes at exactly the right time. Just lost my dog and don't feel like doing shit. Still going after it 💪🏼

[@BasementBodybuilding]

TLDR: 1: stay hard 2: stay hard 3: stay hard 4: stay hard

[@JustinSmith-hr6qg]

I’m hard, what now?

[@BasementBodybuilding]

@@JustinSmith-hr6qg its not about being hard, it’s about staying hard

[@godefroynaud-lepage2825]

Instructions unclear, became soft!

[@JustinSmith-hr6qg]

@@BasementBodybuilding 10-4!

[@masonthomassax]

Non-negotiable.

[@cocoapuffs5299]

man where was this video three months ago when i took a break from the gym. thanks alan, i needed this

[@MrPtrlix]

For such times, I always try to remember that I've spent years getting to this point, and I don't want to lose my gains. Then I aim for maintenance volume and intensity. After that point, I usually find the energy to do more.

[@DANOVERBOARDvlogs]

I miss the gym. These establishments are much more expensive in Japan than North America. (I workout at home)

[@richardmurphy8350]

Good advice. If I don’t feel like lifting I do a 20m HIIT then 10 minute abs. Done in half an hour. Or go for a run.

[@davidmurray2829]

It's crazy how you come out with these kind of videos when Im dealing with the exact subject matter. Thanks 👍👍👍

[@codyryanlifts]

This is exactly what I changed my mindset to starting in 2023. Started telling myself #progressnotperfection and it has changed my life.

[@mottekkoten1713]

As always, simple but so true and enlightening.

[@jacoblevenstein3314]

My first child was just born. All I have time and energy for this past month is 100 burpees a day and it’s keeping me sane. No gym no weights just my body and gravity

[@wongfit]

Your next evolution: Ironwolf. I personally turned to him after having an upper disc issue due to too many overheadpresses (volume, it was light weight) dumb of me. But moving toward pullups/pushups/air squats has me feeling a lot better getting on and off the ground with the kids.

[@vascomedinadesousa661]

Great video Alan! Been enjoying your videos even more since you made the switch focusing more on bodybuilding / life. Very relatable to my current situation and goals

[@Kelekona_808]

Don't fart needs to be at the top of the check list!

[@Ingrid.braun-ricks]

This video couldn’t have come at a better time for me…well actually maybe two months ago would’ve been better before I broke the habit of working out😂 I had been doing powerlifting workouts since 2012, programmed workouts since 2017 and with buying a house, getting married, and new job this year, I lost all motivation and love for working out. I decided to finally stop the programmed workouts since I was in a negative cycle of missing workouts/performing poorly then shaming myself for it afterwards. It has been a HHGE relief to not hold myself to the same linear program that I was burned out from. Now I just need to build the habit of moving my body in any way that I can mentally handle! I think one can use your 4 steps in the reverse order to build the habit of getting back into the gym though!

[@McMeatBag]

I like all of these. I'm so burned out on back squats right now that I'm going to switch to front squats for awhile

[@geoffkaminski]

It's final exam season for me right now and wrestling training is exhausting too. I've been keeping up the motivation with caffeine and Tom Platz squat videos

[@ollvi]

calisthenics is really good for busy people. Last winter i had pretty rough period where it snowed a lot and i plough snow for living and i worked 12-16 hours a day for 7 days a week and the work hours were all over the place so there were no consistent sleep schedule at all, and i had to figure out how to train, so i just did push ups, pullups or pistol squats every time i went to bathroom and when ever i had a little bit more time i went to gym and did other stuff, that way i accumulated volume all through out the day. For this winter i bought pullup and dip bar to my home so i can do here some calisthenics too if winter gets rough again

[@hansdampf4120]

Love your current videos. Pickin up the old vibe somehow 💪🏼💪🏼💪🏼

[@gatman18]

Maybe I'm different, but when life stress is high, it serves as fuel for me. It makes me go harder. I have hit PRs when under high stress in life.

[@John-ro3vu]

I got bored with regular gym workouts and started doing more bodyweight and Olympic barbbell lifts with lighter weight. It’s been a lot of fun and motivated me to work out more consistently, and with less emphasis on having all the equipment I used to think I needed to get a good workout.

[@Dravok]

I've actually thought about alternating between barbell exercises and specialty bar exercises like trap bar deadlift, safety squat bar and Swiss bar bench and OHP. Great video Alan

[@skeliskull]

Your videos help me regain motivation

[@SweatiestToes]

now thats an interesting skullcrusher variation 7:07

[@jonsnow1081]

This recruit needs to make a head call sir!!!!! DI : NEEDS??????!!!!!?????????? NEEDS!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@salt_factory7566]

AYE SIR AYE SIR *AYE SIR*

[@chrishansen1293]

CUZ IM HERE FOR YOUR NEEEEEEEDS RECRUUUUUUIT

[@SeyaDiakite7]

Thank you for your good content Alan. Keep it up 👍

[@Kold_Arts]

Was in a rutt with training last year. Tried benching, rowing, squatting, even an arm day and couldn't finish the first 2 sets. Decided to do bodyweight workouts for that week and it fired me back up to hit the weights again after that's week was done.

[@tcjnr82]

This is really well thought out video. Very helpful thanks Alan

[@snirge]

I needed this today - thanks

[@TheAyatollahofNofappollah]

Thanks Alan! This hit the spot!

[@BluegillGreg]

I keep a basketball in my car and find that stopping at a park for 10 or 15 minutes dribbling, shooting, and rebounding makes me want to continue the workout with strength equipment as soon as I get home. When I'm pretty tired I warm up with a 45 pound Swiss Bar Bench because it's kind to my anatomy, it's light, and I'm laying down.

[@claybowman1242]

Personally I always wanna workout, there are sessions I dread but every time I get going I’m happy I did. I keep my training full of movements I enjoy and I’m convinced work well and I’m excited to try and pr on every lift. It’s been 2 years and my love of training hasn’t waned, one of the reasons I feel that’s the case is because my training is so varied, barbells, dumbbells, calisthenics, machine at home or the gym. Ironically the session I fear most in the week starts with deficit weighted push-ups and chin-ups but they feel awesome when I get to put a little more weight in my bag.

[@paulbennett6914]

I needed to hear this... appreciate ya!

[@900198619]

Sometimes, I just remind myself to just get started

[@jite2592]

Damn bro what you doing out here with all this hamstring? Nice video Alan great advice

[@jacobwilhide1189]

Alan had fun making this video title font 😂

[@totallyraw1313]

Be enthralled by none other than Mr Alan Thrall.

[@farhanhussain_]

select a moderate weight and do one set of max reps in 16-20 rep range. You may need just a single warmup set if any. It takes far less time and isn't mentally exhausting as much.

[@warrenruppart8567]

Good ideas, thanks!

[@CarneGranada]

I'm really lucky I genuinely love training. I have been lifting for about 15 years and I have skipped the gym maybe 10 times total. I'm not hardcore or disciplined at all, I just love lifting weights🤷🏼

[@markotukja3991]

My mans took even the thumbnails from NH😩😩😩

[@BluegillGreg]

Besides a very helpful video, this comment thread is also full of excellent suggestions. Thanks everyone.

[@erric288]

Sometimes doing intensity techniques for just one set like myo-reps (match) or partials after failure I can handle mentally more than several straight sets

[@w-james9277]

I skip workouts every now and then. If i'm too tired, short on time, not making any progress then i'll just skip it and rest. Just listen to your body. Evry time iv taken some time off I always improve and feel more motivated when I go back.

[@MarcoFeldman]

Great one Alan 💪🏻

[@kuriosites]

I always want to exercise and I prioritize it first thing in the morning. Sometimes I'd rather go running but if it's a lifting day, I go lift. However, I've stopped putting stress on myself about weights or reps. I just go in and try hard, doing a basic total body workout. Sure, some online gym bro may say it's suboptimal but I'm a 50 year old Dad, lifting in my garage. Nobody cares.

[@tripNine1]

Solid. Thanks

[@mrickling]

Alan. How you hurdle hurdles. The real ones. For realz.

[@Saku19]

Ngl, I'm gonna need a "TRAIN UNTAMED!" Supercut

[@zeroman155]

"Stay Hard!" -D.G. 😂😅😊

[@LatimusChadimus]

I saw a post on the other platform I follow you on and it talked about how this advertising company use three different fonts on a box that had numbers and two different words and it made me laugh because your title looks like it has four different fonts😂

[@mariomolnar3184]

Very good tips

[@julchen9621]

Thanks !

[@dangerdave138]

Alan what do you do when your son eventually gets you sick? i feel lazy going almost a week but im wiped out.

[@phi1s0n]

I think another tip is to at least go for a walk on the treadmill if you don’t feel like doing pushups. By the time you’re at the gym you’ll want to do the workout.

[@Amivgr1]

When stress I go train. No stress after that.

[@WhySoSerioussss]

As someone who uses lifting as a stress reliever, when stress is high my motivation actually go up

[@philipcremers]

Nice legs bro, savage 😊

[@Schrodingers_kid]

This honestly feels like "Convert mental stress into physical stress and it will still be easier"

[@GuyKershtein]

I noticed that periodization does a lot to lower training fatigue. What do you think?

[@awesome369]

Thank you

[@spartakos3178]

Life stress high makes my motivation high. Slay your demons at the gym.

[@Peter-cx4ir]

Thx

[@alelectric2767]

I just hate going to the gym. Once I’m there I’m all in. Just getting up, going out in -25C can be a little,well, shyty.

[@tuh774]

When i am stressed hardest thing for me to do is actually going to the gym. Once i am there i have no problem executing the workout but going to the gym feels like going to the depths of hell.

[@andrewcheng1998]

Or plan it ahead and dont change anything. The plan is there to provide consistency and following a program is much easier than make good choice on the spot when shit hit the fan.

[@maxmaximum-sh4bx]

TRAIN UNTAMED!!!

[@g0atduck]

When I’m on E working out is so much more interesting

[@joeyd219]

"Don't fart" 💪

[@RandomVex]

Me, doing only calisthenics: 😵

[@RichardJohnson_dydx]

I spent the last four years doing my undergraduate degree stressed AF. Hitting the gym for 30-60 minutes always made my day better. Sometimes pushing yourself is enough to help you get through whatever it is you're going through.

[@K4R3N]

Good video😊

[@mikevhoekk]

switch to machines, have you lost your mind? What are you gonna suggest next, train biceps?

[@gxymxr]

Excuse me sir, we need to talk about that backpack at 7:52 cuz I want

[@Alejandro-te2nt]

I got a baby and a hernia. Idk how I should train around it. (The hernia)

[@mariusnafe26]

This might be the first video of yours that I mostly disagree with. Changing priorities in life is a thing and sometimes skipping the gym even for a longer period might be the right thing for someone. Yes, physical activity is important, but so is mental health and if going to the gym is nothing other than a chore and adding to your stress because you need to make time for it and you feel bad when you can't, then I'd rather have someone skip it until things relax and/or motivation comes back. And if it doesn't, that's fine too, people can have other hobbies to stay physically active.

[@brianpolston9713]

He literally said this at the end. Reevaluate your life if you can't fit in any good physical activity.

[@mariusnafe26]

Well, he said to reevaluate your lifestyle, which is slightly different than your life, but even so, the message remains "do anything you can in order to train". And that's the bit that I disagree with. Sometimes you can't or don't want to change your life(style) and actively decide that training is just not important enough.

[@anthonysantoro8169]

Anyone know what that plate/weight vest was that Alan used for the weighted pushups?

[@mike.pritchett.p7by916]

@2:52 Alan WHAT is that bar on the right?!?!?!?!?

[@eclipsez0r]

🍻

[@Mtnmanlifts]

Another good one I took from Brian Alshure is change discipline like from body building to strongman for a few months

[@tdjtomas]

DO NOT MOVE THE B A R B E L L! ! !

[@maxmaximum-sh4bx]

Great video 👍

[@mastermasih]

THERE IS NO TOMORROW THERE IS NO TOMORROW THERE IS NO TOMORROW THERE IS NO TOMORROW THERE IS NO TOMORROW THERE IS NO TOMORROW

[@EriPages]

Just have a glass of orange juice bro

[@zachayres2655]

So we’re all just going to ignore the checklist having “don’t fart” on it 😂😂

[@denoffitness3379]

❤

[@rema3236]

don’t fart ✔️

[@PhillipCummingsUSA]

Tldr go to the gym

[@LatimusChadimus]

❤❤❤

[@LordBeezleDwarf]

Phase 1: do one rep of light weight, get adrenaline going, look at yourself in the mirror and remember that the reason you do this is because you love horsing weight. get angry at yourself and say “i worked out harder in high school”, hit a PR.

[@KaleDanger]

Just show up.