Take extra days off or do easier workouts? Call yourself a sissy and follow the plan? What signs do you look for before making the call?
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This is easy when you hate training and are never motivated to do it. I know that when I wake up and the body says “no”, I should listen
I’d argue its also easy when you love to train and are usually motivated to do it. I’m usually fired up to train. If my training motivation dips and I start to dread training, that is very unusual for me and it’s a good sign I might be ready to deload.
Other reliable signs are joint pain and an inability to progress in load and reps. I try to plan my training by picking my starting intensity and my progression plan so that these three indicators (motivation, joint health, and ability to progress) go red around the same time, usually after 5 - 8 weeks, then take a deload. (Although, I’m never trying to have my joints get to the point where they are hurting after that many weeks, rather I’m hoping to avoid it for at least that long.) Ability to progress and joint pain are fairly objective, so I don’t have to worry too much that I’m being a wuss if my motivation is low. If motivation is low but I’m still progressing and joints feel good, I push through. If motivation is low and I’m not getting stronger and/or my joints are aching, it’s time to emphasize recovery.
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Mostly I just suck it up and follow the plan. I can usually tell as I work through my warm ups if there body is just tired or if there is something more serious. If I am just tired I just suck it up and maybe take slightly longer breaks between sets. if there is pain that does not allow me to complete the sets / reps required I modify the session or movement accordingly. Motivation or lack of motivation isn’t really a factor, I don’t use motivation levels as a method for deciding whether to go to the gym or not.
If i have the energy to pick something up off the floor and i don’t want to train, I’m being lazy.
If i don’t have the energy to pick something up off the floor, I might need a rest day. Or more carbs.
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99.9% of the time, I end up doing something bc I can’t justify taking the time off. I know that if I go in, I’ll be able to get something done.
It sucks bc sometimes I just want a genuine excuse to not do anything
It sounds like you are in a hostage situation
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I really never miss a planned training day but I let my recovery dictate which body parts get trained and how much volume I’ll hit them with. If recovery is perfect, I train full body, if I’m struggling, I’ll go Upper lower and sometimes even split into push, pull, leg but the goal is always full body
Yeah, kind of
That’s awful