Ask A PT: How Can I Work Out When I'm So, So Tired?

Last year, research into the benefits of sleep and exercise found that globally, only about 13% of us manage to both get at least seven to nine hours of sleep and reach at least 8,000 steps a day.

They suggested that if you had to pick, sleep might be the better option over a workout, because while “people who slept well tended to move more the following day”, doing any extra steps “didn’t really improve sleep that night”. 

But given that some studies have found regular physical activity may increase our life expectancies by 0.4 to 4.2 years, that seems like a tough compromise. 

So, we thought we’d ask Mark Harris, a personal trainer and fitness expert at Mirafit, about how to keep up a fitness routine when you’re so, so sleepy (in the short and long term). 

Sleepiness and a lack of exercise can create a vicious cycle 

“Many people struggle to get enough sleep and exercise, but the truth is, with the right preparation, exercise can feel more achievable, and it can actually improve sleep quality,” Harris told us. 

But because fatigue and inactivity can create a vicious cycle, it can be hard to get the ball rolling on your exercise routine if you’re already a non-exerciser (or if you’re one of the many UK adults who say they’re tired “all the time”).

So, in the short term, Harris said: “A pre-workout ritual, such as putting your gym playlist on, engaging in some stretch routines and gradually raising your heart rate, can help wake up the nervous system and make exercise feel more achievable.” 

He added, “One of the most effective ways to hype yourself up for a workout is by making it a social event.

“Opting to exercise with a workout partner, such as a close friend or family member, can make exercise much more enjoyable while providing a distraction from fatigue, often enhancing performance and motivation levels.” 

How can I stay energised to work out in the long term? 

Pushing yourself too hard every day is a surefire path to gym burnout, the personal trainer advised. 

“Incorporating less-intense routines into weekly routines can be a great way to manage energy levels while still maintaining daily movement,” he said. 

“Even taking a short walk can help keep exercise a priority while managing fatigue; it’s all about creating a healthy workout routine that considers every aspect of your lifestyle.” 

The NHS suggests starting off slowly if you’re new to exercise, building up to WHO-recommended activity levels over the course of weeks or months.