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Answered in 5 episodes

Should I skip my workout if I'm exhausted?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Sometimes, yes. Nikkiey says that if you wake up exhausted after poor sleep or a stressful day, you can push that workout to the next day and still be consistent. On heavy days, she gives permission to scale back, take a walk instead of a PR attempt, or rest without guilt.

Hear it from the show

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  1. Nikkiey on moving a workout to tomorrow when stress or bad sleep leave you exhausted

    Plays from 21:36 · Ep. 345: How Exercise Supports Your Mental Health After 40

  2. Why ignoring tiredness and strain to keep a streak going leads to injury

    Plays from 11:14 · Ep. 88: Do Women Over 40 Need Rest Days to Build Muscle?

  3. Treating your readiness score as one input, not the final word on whether to train

    Plays from 20:57 · Ep. 344: How to Use a Fitness Wearable Without Obsessing Over It

  4. On a GLP-1 with low energy: go lighter or do less, but don't stop training

    Plays from 8:57 · Ep. 403: How to Look Toned on a GLP-1, Not Just Smaller

  5. Nikkiey on easing off in a tired season without quitting lifting altogether

    Plays from 10:13 · Ep. 251: Is It Okay to Lift Less? When Your Body Needs Recovery

The full answer

Start by checking in with yourself before the gym. On Ep. 345, Nikkiey explains that if you train four days a week and wake up wiped out on a Tuesday, you can move that session to Wednesday. Your week still counts. She does the same in her luteal phase: she still trains and still challenges herself, but only to what she can do that day. On Ep. 88 she adds that taking a rest day doesn't mean you're not consistent. One rest day won't derail your progress, and ignoring real signs of being tired or strained can lead to injury.

She does draw some lines:

  • Real strain is different from finding excuses to skip workouts you scheduled. Be honest about which one it is (Ep. 88).
  • A low readiness or recovery score probably isn't the day for a deadlift PR. It may be a day for mobility, a walk or extra sleep. But the score is one input. If you feel great, you're allowed to train (Ep. 344).
  • Feeling tired is not a reason to quit lifting. On Ep. 251 she says that if you love it and have goals, keep going. Adding more mobility and stretching may be the change you need.
  • If low energy comes from eating less on a GLP-1, she says on Ep. 403 to reduce your volume or go lighter, but not to stop. In her view, training is what protects your muscle. Work with your doctor on anything related to the medication itself.

Watch for the opposite trap too. Nikkiey describes her bodybuilding years, when "I work out every day no matter what" became her identity. Back then, a rest day felt like a crisis even while her body was exhausted. The problem there is the rigid plan, not you. Resting on purpose is part of the strategy.

From The WarriorBabe Show with Nikkiey Stott. For education, not medical advice: talk to your doctor about your own health.

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    How many rest days should I take a week?

    Take at least two rest days a week, Nikkiey says, and one of them can be active recovery like a walk, yoga, stretching or mobility work. She trains four days a week herself. One, two or even three rest days won't stall your progress. They help it, because rest is when muscle is built.

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  • Sleep, Recovery & Lifestyle

    How can I improve my sleep?

    Start with the basics Nikkiey returns to again and again: cut screens and bright light before bed, keep your room cool and pitch black with the phone out, and go to bed and wake at the same times. Then try Dr. Stephen Cabral's 3-2-1 rule: no food three hours before bed, no liquids two hours, no screens one hour.

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  • Sleep, Recovery & Lifestyle

    How do I recover from muscle soreness faster?

    Recover faster by fixing your recovery inputs, not by pushing harder. Nikkiey points to sleep, eating enough (especially protein), and hydration, plus not hammering the same muscles over and over. She recommends spreading leg work across full-body sessions instead of one brutal leg day, and treating soreness past 72 hours as a sign to reassess.

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