When it comes to sleep, the duration and quality are of the utmost importance. We should be aiming for 7-8 hours of quality sleep per night. This can be achieved by getting into and following a sleep routine that works for you.

A few things to consider when it comes to this would be to set a bed/wake time, no phones/blue light an hour before sleep, a cool and dark room to sleep in to name a few – this will aid with recovery and ensure a quality training session in the gym!


Stress is no good for anyone in any form. When we are stressed, cortisol (the stress hormone) is released into the bloodstream, affecting our Central Nervous System. This in turn can affect our body, thoughts, feelings as well as behaviour. Not to mention have an adverse effect on performance in the gym!

Especially in the current circumstances, stress levels may be higher than normal due to factors that are out of our control. To keep these levels under control, maintenance is key. In order to do this, various methods can be attempted. Such as meditation, walking, opening up and speaking to family/friends, finding your own personal stress relievers, and creating a habit with them.

Nutrition & Hydration

The food that we consume has a direct correlation to how we feel and perform on a daily basis. Arguably one of the most important factors that come into play when training will be the food you have eaten to fuel it and the water you have consumed prior to your session.

We all know how important a balanced, nutritious diet is alongside drinking enough water day today. However, when it comes to training and our performance, the food consumed directly fuels the session at hand. You may think that the food eaten beforehand is important, however, the food/water the day before fuels the session more than food eaten directly before.


This factor is directly influenced by the previous ones, meaning that if our sleep is not of great quality, our stress levels are high, nutrition/hydration isn’t optimal then our hormones will be off-balance. Chemical imbalances can have a negative impact on performance in general and in the gym.

Another point to consider if you are a female, and on your period, this will also affect hormones – resulting in affected performance. Therefore, the takeaway from this is to ensure that you manage your expectations when returning to the gym and know that many factors will influence performance. Bring your best on the day!

A final note…

If you feel like you need extra support and guidance with your training, then please get in touch today 💪

Written by Junior Coach, Dylan Scott.