10 Pre-Workout Energy Boost Tips


Anyone who works out regularly has had to drag their butt to the gym.

Yet, we’ve got the regimen to stick with. If we skip today, we’re behind on the split and have to make it up.

Worse, skipping workouts, no matter the reason, can kill momentum. Skip today and it’s a slippery slope to skipping tomorrow, the next day and before you know it, a month has passed.

You’re tired, wiped out, exhausted … but you gotta get in your workout.

Is it worth working out if you’re tired?

More often than not, yes it is worth working out if you’re tired.

I know what you’re thinking. It’s chest day and you want to perform well, but you won’t because you’re tired. Maybe it’s better to skip today, rest up, and get in a quality chest workout tomorrow. Or, you can switch the split around and do back today and save chest for tomorrow when you’re energized.

We’ve all done the switch. Okay, maybe not all of us, but I have. I’m guilty. I admit it.

Is there a solution? Are there ways to get a pre workout energy boost?

You bet there are.

The following are ways to get a pre workout energy boost:

1. Pre-Workout Energy Booster Supplements

The following are the very highly rated and top selling pre-workout supplements.

2. Non-Supplement Pre Workout Energy Boosters

  • Have a healthy, light snack such as fruit and/or vegetables.
  • Have a cup of Yerba mate.
  • Have a cup of coffee.

3. Pre Workout Energy Boosts without Ingesting Something

  • Take a power nap if you can. I find a 20 minute nap after work can seriously increase my energy.
  • Get wet. Take a cold shower or jump in the pool (if your gym has a pool).
  • Go on a walk outside for 15 minutes.
  • Do 10 to 15 minutes of light cardio. This gets your blood pumping and can provide you energy. This is my preferred non-ingestible tired solution.
  • Stretch for 10 to 20 minutes to slowly get your blood pumping and getting your muscles moving.
  • If you normally workout in the morning and are too tired, reschedule it for later in the day.

Switch Up Your Workout?

Perhaps you’re too tired to do your regular workout and none of the above solutions won’t help.

You can:

  • Do a light day of cardio, abs, stretching.
  • Switch your split to a lighter day such as from legs to arms. Note, don’t let this become a habit … only do this if absolutely necessary.
  • Go on an hour-long walk instead of the gym.
  • Do light stretching only (at least you get in some exercise for the day).

Things to Avoid to Increase Workout Energy

  • Eating a large meal just before you work out.
  • Eating sugar such as candy, chocolate, etc. This will spike your energy, but leave you drained before your workout is finished.
  • Drinking excessive alcohol the night before (hangovers never help a workout).
  • Staying up too late.
  • Working excessive hours (I know this can’t always be helped … but working 60 plus hours per week will take its toll).
  • Fatigue-inducing drugs (unless prescribed by a physician).

When you should NOT work out due to exhaustion

There’s tired, and then there’s exhausted. At some point on the tired spectrum, you’ll do yourself more harm than good by working out. Maybe your day was crazy. Maybe you’re sick. Maybe you’ve been training really hard the last few weeks.

We all get tired and workout anyway. However, if you’re exhausted and feel it in your bones, don’t work out. Take the day off. It won’t kill you. It may be the best thing for you. Rest is important … you just want to avoid losing that workout momentum.

What if you’re tired before every workout?

This is a problem because it’s a lifestyle issue. Consider:

  • Getting more sleep.
  • Eating healthier. If you eat a few large meals, try several smaller meal. Or, perhaps you’re trying a new nutrition program … it just may not be very good for you.
  • Working less (if possible).
  • Try working out at a different time of the day.
  • Limit alcohol consumption.
  • Reduce stress.
  • Time for a new workout regimen if your existing one is getting stale (i.e. you’ve been doing it for months and months).
  • Consult a physician if you’re chronically fatigued. It could be a medical issue.

Nothing is more of a downer in the gym than having a lousy workout. After all, you only get so many workouts in a week … you want to make the most of every minute in the gym.

The above are several ways to increase your energy before and during your workout to ensure you get the most out of your workout time.

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