Why Do Squats Make Me Extremely Tired?

Many people experience extreme fatigue after engaging in squats, and this phenomenon can be attributed to several physiological factors. Understanding these factors can help optimize your workout sessions and prevent unnecessary tiredness.

Muscle Engagement

Squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. These large muscle groups require significant energy, making you feel fatigued. Even if you do not lift heavy weights, performing a high number of repetitions can deplete your energy reserves, leading to fatigue.

Intensity and Volume

The intensity and volume of your workout heavily influence the level of energy expenditure. Lifting heavy weights or performing a multitude of repetitions, especially when you are not accustomed to such intensity, can cause more significant fatigue. This exhaustion is further compounded by the oxygen demand of compound exercises.

Oxygen Demand and Central Nervous System (CNS) Fatigue

Squats are compound exercises that demand a substantial amount of oxygen. Pushing yourself can result in a struggle for your body to supply adequate oxygen to your muscles, contributing to the feeling of tiredness. Additionally, heavy lifting can exhaust your central nervous system (CNS), leading to both mental and physical exhaustion.

Hydration and Nutrition

Hydration and proper nutrition are critical components of any workout routine. Dehydration or inadequate nutrient intake before your workout can lead to feeling more tired. Ensuring you stay hydrated and fuel your body with proper nutrition before and after your workouts can help mitigate feelings of fatigue.

Recovery Needs

Failing to provide adequate recovery time between workouts can result in cumulative fatigue. If your body does not have time to recover from the strain of your workouts, you may feel increasingly fatigued with each session. Adjusting your workout intensity, ensuring proper hydration, and allowing sufficient rest can help prevent this.

Frequency and Workout Adjustment

Engaging in exercises you are not accustomed to can naturally make you feel tired. Squats, push-ups, sit-ups, and planks are common exercises that require practice to adapt to the strain they put on your body. As you gradually build up, your body will become more comfortable, and you will feel less fatigued.

Recommendations for Managing Fatigue

Based on the frequency and structure of your workout routine, several recommendations can help you manage fatigue effectively:

Cardio Post-Squat: Performing cardiovascular activities immediately after squats can exacerbate your fatigue. It's better to do cardio and calisthenics at different times, gradually building up your ability to handle the combined stress. Scaling Down: Lighten your weights, reduce the number of repetitions, or decrease your workout duration. Giving your body time to build up to the stress at its own pace is essential. Workout Splitting: Spacing out your workouts can help. For example, lift on one day, do push-ups and cardio on another, or split them into morning and afternoon/evening sessions. Professional Guidance: Hiring a professional to help you build a foundation, ensuring proper form and technique, and learning about energy pathways can be highly beneficial.

Nutritional Tips

To sustain energy levels during your workouts, consider these nutritional tips: Eat complex carbohydrates such as oatmeal before your workout to provide sustained energy. Drinking a mixture of honey and water can provide quick energy during your workouts.

In conclusion, understanding and addressing the factors behind your fatigue can help you make informed adjustments to your workout routine, improving your overall performance and reducing the feeling of tiredness.