What could cause me to fatigue out quickly when lifting weights?

Question

I eat a healthy diet, drink plenty of water, and I've been exercising for years, but for the past few months I feel like I fatigue and cramp up really quickly when lifting any weights. I've even tried decreasing my weights to deal with this.

Answer 1

The most common cause is restricted breathing.

Some of the breathing techniques taught in gyms are harmful in the long term, because they compress your ribcage to provide support to your upper body musculature, in the same way that a lifting belt can support your back.

It is now recognised that routine use of a weightlifting belt can be harmful, and that the 'core' muscles should be trained to support the spine instead.

The same thing applies to upper body work. Some people are more susceptible than others to chronic oxygen shortage ('ischaemia'), just as some backs are more easily damaged than others. Ischaemic muscle pain is identical to, and often provokes, cramp.

If you take singing lessons, or learn the yoga 'full breath', you'll be able to relax your ribcage more when you lift. Swimming can help, too, partly by training your breathing, but also by encouraging your chest, back and shoulders to learn co-ordinated movements that help them to support each other.

IMPORTANT: you should get your blood pressure MEDICALLY checked, as there are some gradual-onset circulatory conditions that can manifest these sort of symptoms.

Answer 2

Cramping is usually a sign of dehydration. Do you just rehydrate with water? Perhaps you train so hard that you're stripping yourself of electrolytes?? Have a banana before you train to up your potassium levels. Maybe have some glucuse gel or an isotonic drink (something with maltodextrin in it) during your workout and a protein shake (or chicken breast or tuna) straight after your workout.

If that doesn't help perhaps you are overtraining. Have a rest day after a hard session.

Hang in there mate.

So nice to see someone exercising instead of just asking how to lose lots of weight whilst eating pizza on the sofa. ;-)

Answer 3

Start with a lighter weight and do a larger quantity of reps (like 20 or 30). This means the undertaking is extra cardio and your frame gets aware of doing weights greater as a substitute than for those who begin out heavy.

Answer 4

You need to rest a few days between your workouts in order to replenish muscle glycogen and protein.

Perhaps you need to modify your diet too.

Answer 5

Not enough complex carbohydrates.Long term energy.